Losing 4-5 pounds /week?
NewGemini130
Posts: 219 Member
So- on mfp everywhere- comments and app settings, and pretty much all diet advice online- everyone says lose no more than 2pounds/week. Well I have been eating 1100-1200 cal per day, brisk walking 45 minutes per day, and swimming laps once a week, and I have been consistently losing 4 to 5 pounds per week for the last seven weeks. 1200 was what mfp said for losing 2/week. I eat vegan, lots of raw veg and fruit, and have cut out bread, sugar, pasta etc for weight loss mode. I am still obese, which I'm thinking is the reason for my faster pace. I started at 230 and I'm now about 195. I'm 5'7" Woman, age 45.
I'm not really interested in purposefully slowing this down because it seems like I have a system in place and it's pretty much working. So why does everyone say it has to be 2 pounds per week to be healthy?
I'm not really interested in purposefully slowing this down because it seems like I have a system in place and it's pretty much working. So why does everyone say it has to be 2 pounds per week to be healthy?
4
Replies
-
This content has been removed.
-
5 lbs per week is a total of 17500 cals deficit per week which is 2500 cals deficit per day. So your 1100 + 2500 = 3600. How you achieve this with 45min walking is a puzzle to me.13
-
I believe the higher weight you are, the more you will lose. Some of it may be water weight, especially when starting out. Bodily functions are not always about precise calculations.
Once you get to a lower weight, your weight loss will likely slow down. Do what works for you but keep health and logic in mind (:5 -
You can only lose so much fat at a certain size. So when you lose that quickly, you're going to be losing a lot of muscle. In addition, I'm assuming you aren't eating exercise calories back to be losing fast. Undereating can lead to a number of health problems (fatigue, brittle hair/nails, irregular cycle, organ damage...)11
-
I do know it will slow down once I lose more, just wondering if there's any reason to not keep doing this (other than everyone says so). So, actual reasons.
As for the calorie math above- I don't know either!! But Probably it is usually more like 4-4.5, sometimes 3.5 per week; the first week to 10 days When starting I dropped like 8-10 pounds so that is averaging in.0 -
NewGemini130 wrote: »I do know it will slow down once I lose more, just wondering if there's any reason to not keep doing this (other than everyone says so). So, actual reasons.
As for the calorie math above- I don't know either!! But Probably it is usually more like 4-4.5, sometimes 3.5 per week; the first week to 10 days When starting I dropped like 8-10 pounds so that is averaging in.
You are losing more muscle than you would be at a slower pace and likely are low on various nutrients that your body needs. If your focus is purely on scale weight rather than body composition or long term health, your method is fine.13 -
Muscle loss, hair loss, fatigue, malnourishment, loss of period, organ strain and damage (including the heart, that thing that keeps you alive), gallstones. The list is really quite long as to why you shouldn't lose so quickly.
Your net is incredibly low and i think there's a very good chance you're one of the rare people who is under-reporting their intake. Carry this on and it can only end badly.14 -
I don't understand how a person can claim to have read the advice to temper loss rates all over the place and never run across an explanation of why. On MFP alone there are multiple threads addressing this daily.13
-
You are seriously undereating. That's going to set you up for failure or malnutrition / hair loss / muscle loss. My neighbor lost 30 pounds quickly last year and has since gained it all back.
What Are the Risks of Rapid Weight Loss?
Rapid weight loss creates physical demands on the body. Possible serious risks include:- Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months
- Dehydration, which can be avoided by drinking plenty of fluids
- Malnutrition, usually from not eating enough protein for weeks at a time
- Electrolyte imbalances, which rarely can be life threatening
Other side effects of rapid weight loss include:- Headaches
- Irritability
- Fatigue
- Dizziness
- Constipation
- Menstrual irregularities
- Hair loss
- Muscle loss
12 -
But I am following the mfp recommendation which suggests 1200/day (to lose 2/week) based on my info I've put in there. I know some people override that. So I'm my situation am I supposed to go over each day to slow it down? Also I don't eat the exercise calories, but the walking only gives me like 250 or so.
Also I am NOT under repotting. I measure and track everything.1 -
NewGemini130 wrote: »But I am following the mfp recommendation which suggests 1200/day (to lose 2/week) based on my info I've put in there. I know some people override that. So I'm my situation am I supposed to go over each day to slow it down? Also I don't eat the exercise calories, but the walking only gives me like 250 or so.
Also I am NOT under repotting. I measure and track everything.
Since you're losing more than your goal something is wrong with your inputs for Calories In and/or Calories Out. Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
One thing that is definitely wrong is not eating back your exercise calories. MFP uses the NEAT method, and as such the system is designed for exercise calories to be eaten back. http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p11 -
I actually have seen a lot of the 2/week on boards but no real evidence why. I can see the dangers if you are crashing or starving yourself but this isn't the situation. The other info all over is the 1200 minimum which I'm sticking to. Not trying to incite anger, people -just trying to learn.
It seems a bit dramatic to tell me I am damaging my heart with 1200/day and 45 min walking. Geez. My doctor hasn't said that. This was exact what she told me to do.8 -
You might be fine but make sure you are getting at least 46 grams of protein a day (the amount required for adult sedentary woman), but even more would be ideal to help prevent muscle loss when in a calorie deficit. I try to gee at least 100 grams a day.
Have you recalculated your calories based on your new weight yet? Sometimes the calorie recommendation changes once you weigh less.
It's great you're seeing such rapid and successful results! We just want to make sure you aren't damaging your health in the process.
3 -
NewGemini130 wrote: »But I am following the mfp recommendation which suggests 1200/day (to lose 2/week) based on my info I've put in there. I know some people override that. So I'm my situation am I supposed to go over each day to slow it down? Also I don't eat the exercise calories, but the walking only gives me like 250 or so.
Also I am NOT under repotting. I measure and track everything.
If you are not eating your exercise calories, you are not following MFP's recommended goal. Period, end of story.10 -
Also be very careful of rebound weight gain when you reach your goal weight. Continue to exercise as much as you are now and eat the same diet, just very slowly increase your calories over time and keep an eye on the scale.1
-
This content has been removed.
-
NewGemini130 wrote: »But I am following the mfp recommendation which suggests 1200/day (to lose 2/week) based on my info I've put in there. I know some people override that. So I'm my situation am I supposed to go over each day to slow it down? Also I don't eat the exercise calories, but the walking only gives me like 250 or so.
Also I am NOT under repotting. I measure and track everything.
If you are not eating your exercise calories, you are not following MFP's recommended goal. Period, end of story.
I didn't know that was "required"! Honestly. I've seen people recommend eating half, etc. Sometimes I eat back the walking calories, sometimes not, based on hunger. I'll think about that one.2 -
NewGemini130 wrote: »So- on mfp everywhere- comments and app settings, and pretty much all diet advice online- everyone says lose no more than 2pounds/week. Well I have been eating 1100-1200 cal per day, brisk walking 45 minutes per day, and swimming laps once a week, and I have been consistently losing 4 to 5 pounds per week for the last seven weeks. 1200 was what mfp said for losing 2/week. I eat vegan, lots of raw veg and fruit, and have cut out bread, sugar, pasta etc for weight loss mode. I am still obese, which I'm thinking is the reason for my faster pace. I started at 230 and I'm now about 195. I'm 5'7" Woman, age 45.
I'm not really interested in purposefully slowing this down because it seems like I have a system in place and it's pretty much working. So why does everyone say it has to be 2 pounds per week to be healthy?
The reason is because if you lose weight faster than 2 pounds a week chances are some of that weight loss will be from muscle in addition to fat which will end up slowing your weight loss (lowering your metabolic rate) and weakening you.
The recommendation of no more than 2 pounds a week is because its better for your health, not because its impossible to do more...its just harmful to do more. If you want to ignore that and think yourself better then obviously nothing anyone can do about that, its your body.6 -
Thanks for constructive input. I do monitor protein, but probably I'm not always there. Good reminder.courtneyfabulous wrote: »You might be fine but make sure you are getting at least 46 grams of protein a day (the amount required for adult sedentary woman), but even more would be ideal to help prevent muscle loss when in a calorie deficit. I try to gee at least 100 grams a day.
Have you recalculated your calories based on your new weight yet? Sometimes the calorie recommendation changes once you weigh less.
It's great you're seeing such rapid and successful results! We just want to make sure you aren't damaging your health in the process.
3 -
It's honestly just coming across like you want evidence someone dropped dead and if they didn't you're just going to carry on as you are.
Oh and loss of muscle may not sound like anything but getting to a healthy BMI but still "overfat" (realtively high body fat) because you lost a load of muscle, still predisposes you to more health problems than maintaining as much lean mass as possible. You're at high risk of this due to rate of loss and even higher risk again because you don't do any strength training to mitigate lean mass loss.
I don't know why people post these threads, it's just humble bragging really.16 -
It sounds like you are more interested in rapid weight loss than any damage it could be doing to your health. Your health may be of no concern now, but what good is being skinny if you can't enjoy it and if you gain all the weight back shortly because of the drastic measures you took to lose it? With so much muscle loss and the loose skin you'll have from the rapid weight loss you probably won't even have the look you desire at the lower weight either.4
-
I tend to assume people want to lose weight to become healthier, so not sure what your goal is since you don't seem that concerned by your health. You are acting like your goal is to rack up as many pounds lost as you can like its some sort of video game achievement. Fat loss relative to lean muscle is what improves health, if you just lose both all you are doing is getting a bit smaller. Thing is it is A LOT easier to put on fat that it is to put on muscle so if you are putting yourself into a situation where you are losing muscle then over the long run you are causing yourself more harm than good.10
-
Hmm. I AM interested in my health which is why I have endeavored to get down from being obese to a normal weight. I thought I was following a basic, recommended regimen. Yes I've been pleased it's coming off faster than I thought. I only want to know if there was any actual issue but I am not really hearing much. I have not had any side effects mentioned above. I have read up on gallstones because a friend had these, and what I've learned is to have a decent amount of fat to prevent (mine is 15-25% usually). I know this is the initial faster wave and it will slow as I get to the overweight zone, vs obese. I expect that. Not sure why people are saying I don't care about my health? I am not "acting" like I want to rack up pounds. I am not "bragging" about my obesity. Wow. It's embarrassing actually. But yes I do want to be a healthy weight. I will continue to monitor protein and the macros, and eating my exercise calories, and I appreciate those suggestions. Do those of you who see a more than 2-pound loss some weeks turn around and eat more to counteract it? I'm genuinely asking that. Is that what is recommended?
Also honestly I don't think I had much muscle to lose, lol. I was very flabby and completely sedentary. My walking has built more muscle than I had before, undoubtably. I probably should add in weights so thanks for that, but not sure how to do so. I'll look into that. I do have dumbbells- maybe I'll pick em up! I'm new to all of this so was trying to start basic I guess. I now walk my daughter to school and I walk back and that's the big exercise change. Its 45-50 min round trip.
I am new to mfp and thought this was a support forum. Not shaming genuine question- askers. Big thank yous to those of you who have shared info or links, without the side of judgement. Just trying to learn and figure out how to make some small adaptations to keep making progress. I think I have a few tips to follow up on, so thanks. Next time I will skip this area for questions & go back to my Dr for a check in before the scheduled one in December- now I know!9 -
NewGemini130 wrote: »Hmm. I AM interested in my health which is why I have endeavored to get down from being obese to a normal weight. I thought I was following a basic, recommended regimen. Yes I've been pleased it's coming off faster than I thought. I only want to know if there was any actual issue but I am not really hearing much. I have not had any side effects mentioned above. I have read up on gallstones because a friend had these, and what I've learned is to have a decent amount of fat to prevent (mine is 15-25% usually). I know this is the initial faster wave and it will slow as I get to the overweight zone, vs obese. I expect that. Not sure why people are saying I don't care about my health? I am not "acting" like I want to rack up pounds. I am not "bragging" about my obesity. Wow. It's embarrassing actually. But yes I do want to be a healthy weight. I will continue to monitor protein and the macros, and eating my exercise calories, and I appreciate those suggestions. Do those of you who see a more than 2-pound loss some weeks turn around and eat more to counteract it? I'm genuinely asking that. Is that what is recommended?
Also honestly I don't think I had much muscle to lose, lol. I was very flabby and completely sedentary. My walking has built more muscle than I had before, undoubtably. I probably should add in weights so thanks for that, but not sure how to do so. I'll look into that. I do have dumbbells- maybe I'll pick em up! I'm new to all of this so was trying to start basic I guess. I now walk my daughter to school and I walk back and that's the big exercise change. Its 45-50 min round trip.
I am new to mfp and thought this was a support forum. Not shaming genuine question- askers. Big thank yous to those of you who have shared info or links, without the side of judgement. Just trying to learn and figure out how to make some small adaptations to keep making progress. I think I have a few tips to follow up on, so thanks. Next time I will skip this area for questions & go back to my Dr for a check in before the scheduled one in December- now I know!
So you are ignoring everything people have posted because you can't see/feel any adverse effects of undereating at this time. You really are focused on short term outcomes.11 -
NewGemini130 wrote: »I do know it will slow down once I lose more, just wondering if there's any reason to not keep doing this (other than everyone says so). So, actual reasons.
As for the calorie math above- I don't know either!! But Probably it is usually more like 4-4.5, sometimes 3.5 per week; the first week to 10 days When starting I dropped like 8-10 pounds so that is averaging in.
Gall stones are one very good reason, on top of others you have been given.5 -
If you want to incorporate weight lifting check out the YouTube channel fitnessblender they have some great at home weight routines that just use dumbbells which you already have. They also have other types of exercise videos. Keep up the walking for sure
7 -
There is more to health than what the scales says. That is the point everyone is trying to make. You are so hyper focused on losing as quickly as possible that you are failing to see the bigger, long term picture. Yes you do have muscle and if it's not much then trying to keep as much of it as possible is critical. You are not building muscle walking and whilst eating at a deficit.
And just because you aren't feeling or seeing the effects of undereating right now doesn't mean it's not happening. An extreme example but there are people with terminal illnesses that don't know they're sick until very close to the end. Feeling bad isn't always the way to judge ill effects.
You just can't see the problems you will come up against if your rate of loss carries on as it is. Sure you were obese but not so obese that even 3lbs per week is fast but reasonable.
Skinny =/= healthy6 -
I've seen successful long term posters on MFP admit that they lost faster than the prescribed 2 lbs per week while they were in the obese category. It's far safer than trying to lose it quickly later. It's critical to slow it down as you approach the overweight category. My guess is that it will happen naturally anyway.7
-
I want to add that my own mantra is "slower is better", but I hate seeing people feel like they're getting beaten up by the community here.10
-
OP- keep doing what you're doing as long as you are netting a total of 1200 calories per day and feel good. But don't get discouraged when it starts to be 2 lbs a week, then 1, then .5. It WILL happen. I'm about your same height, starting weight, a few years older. Now at 149 and happy when I lose 1 pound a month ( yes, month) with 14 to go.6
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions