Save weight loss rate for normal weight

sarahkastrau
sarahkastrau Posts: 3 Member
edited December 2024 in Health and Weight Loss
So I tried to figure out a save weight loss rate but the imformation on the web is massivly confusing. I'm technically at a healthy weight (33 years old, 165cm tall (5,41339 foot), 60 kilo (132 lbs) but would like to loose 2-5 kg (aka the belly flubber).
Most sites claim 1-2 pounds is a healthy rate per week.
BUT I also read that one should not loose more than 1% of body weight per month, that would be 0,6 kg (1,32 lbs) for me per month. In addition, cutting 500 calories of my suggested daily intake would result in less than 1200 calories per day.
My exercise regimen is rather random due university, in good weeks I cycle aprox. 50 km per week (road bike), in bad weeks I do none. I walk a lot (no car) but also spend a lot of time at the desk.
Any ideas?

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    cut by 250cals per day
  • sijomial
    sijomial Posts: 19,808 Member
    sarahkastrau wrote: »
    So I tried to figure out a save weight loss rate but the imformation on the web is massivly confusing. I'm technically at a healthy weight (33 years old, 165cm tall (5,41339 foot), 60 kilo (132 lbs) but would like to loose 2-5 kg (aka the belly flubber).
    Most sites claim 1-2 pounds is a healthy rate per week.
    BUT I also read that one should not loose more than 1% of body weight per month, that would be 0,6 kg (1,32 lbs) for me per month. In addition, cutting 500 calories of my suggested daily intake would result in less than 1200 calories per day.
    My exercise regimen is rather random due university, in good weeks I cycle aprox. 50 km per week (road bike), in bad weeks I do none. I walk a lot (no car) but also spend a lot of time at the desk.
    Any ideas?

    Think you mean 1% per week not per month?
    Safe is one thing, optimal is another. The leaner you are the slower the better in many ways.
    Personally I would prefer a slow and rate of loss as I find that easier to adhere to and for body composition outcome it's probably better. Why not shoot for 0.5lbs a week?

    (BTW - The MFP way of accounting for your exercise calories is probably better for you with an irregular exercise routine.)
  • sarahkastrau
    sarahkastrau Posts: 3 Member
    Thanks, I indeed misread that. 1% per week makes more sense, and cutting 250 kcal seems doable. I've already synced my strava account with MFP to track the calories burned through cycling.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    Set your weekly weight loss goal for 0.25 kg per week. http://www.myfitnesspal.com/account/change_goals_guided
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    TavistockToad wrote: »
    cut by 250cals per day

    This. Half pound a week. Because you are a normal weight, it's going to take awhile :)
  • sarahkastrau
    sarahkastrau Posts: 3 Member
    SLLRunner wrote: »
    TavistockToad wrote: »
    cut by 250cals per day

    This. Half pound a week. Because you are a normal weight, it's going to take awhile :)

    Which is exactly the reason why I gave up on previous weight loss attempts. I expected faster results. This is going to be annoying to track, given my weight fluctuates by aprox. 2 kilos every month simply due to stupid hormones. This is going to be a loooooong run.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    If you can deal with the fluctuations, use a weight trending app or site and weight daily. It will give you a better picture than weekly weighing.

    Happy Scale is what I use on my phone, Trendweight is another I see used here.
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