Losing too fast
emilygduran
Posts: 48 Member
I'm going on 4 weeks now of around 3 lb losses. I'm only 18 lbs from my goal though so I'd like to adjust my intake to the 1 lb a week that I set mfp to. I'm already eating around 1600 to 1800 and using a scale for 90% of my food, if my math is right I'd need to add 7000 cals weekly but that seems really high? I am fairly active but I doubt 2600 calories active. Is my math wrong or should I really up my intake that much?
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Replies
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Do you have an active job? How many steps do you average in a day? And those 4 weeks, have you only been tracking for 4 weeks and need maybe another couple to smooth out water weight whooshes from the first week?2
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What is your current height and weight, how are you feeling regarding hunger levels and just generally speaking, while on your current calorie intake?
How is your exercise performance?0 -
I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.0 -
Would it still be considered water weight when it's a consistent loss over the week? Genuinely curious.0
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emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
Have you lost 3lbs per week over the past 4 weeks for a total of 12lbs down or has the amount lost fluctuated a bit?
If not, please let me know how much you've lost each week over the past 4 weeks (type it out).0 -
emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
Have you lost 3lbs per week over the past 4 weeks for a total of 12lbs down or has the amount lost fluctuated a bit?
If not, please let me know how much you've lost each week over the past 4 weeks (type it out).
This.
Do you have yourself set to sedentary? Because with your job and being a mum to three kids you are likely a lot more active than you think.0 -
I seem to eat better when i am not real hungry before I eat .. not sure how your eating but maybe a snack between meals but I wouldn't double my intake .. I do know my numbers were high when I first started because I lost 8 pounds first week then settled into a more normal weight loss compared to my calories in ..
Good luck0 -
emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
Have you lost 3lbs per week over the past 4 weeks for a total of 12lbs down or has the amount lost fluctuated a bit?
If not, please let me know how much you've lost each week over the past 4 weeks (type it out).
wk 1 was 3 lbs, wk 2 was 3 lbs, wk 3 was 2.5, wk 4 is 3 lbs. So pretty consistent.VintageFeline wrote: »emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
Have you lost 3lbs per week over the past 4 weeks for a total of 12lbs down or has the amount lost fluctuated a bit?
If not, please let me know how much you've lost each week over the past 4 weeks (type it out).
This.
Do you have yourself set to sedentary? Because with your job and being a mum to three kids you are likely a lot more active than you think.
I'm set as active, and Ive been following the calorie goal for a 1 lb loss a week. When I first started with mfp I was told to give it 4 weeks and then see where I was and then adjust. I'm just not sure what to adjust to
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emilygduran wrote: »emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
Have you lost 3lbs per week over the past 4 weeks for a total of 12lbs down or has the amount lost fluctuated a bit?
If not, please let me know how much you've lost each week over the past 4 weeks (type it out).
wk 1 was 3 lbs, wk 2 was 3 lbs, wk 3 was 2.5, wk 4 is 3 lbs. So pretty consistent.VintageFeline wrote: »emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
Have you lost 3lbs per week over the past 4 weeks for a total of 12lbs down or has the amount lost fluctuated a bit?
If not, please let me know how much you've lost each week over the past 4 weeks (type it out).
This.
Do you have yourself set to sedentary? Because with your job and being a mum to three kids you are likely a lot more active than you think.
I'm set as active, and Ive been following the calorie goal for a 1 lb loss a week. When I first started with mfp I was told to give it 4 weeks and then see where I was and then adjust. I'm just not sure what to adjust to
how many grams of protein do you eat per day on average and are you doing any resistance training (lifting)?
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emilygduran wrote: »I'm going on 4 weeks now of around 3 lb losses. I'm only 18 lbs from my goal though so I'd like to adjust my intake to the 1 lb a week that I set mfp to. I'm already eating around 1600 to 1800 and using a scale for 90% of my food, if my math is right I'd need to add 7000 cals weekly but that seems really high? I am fairly active but I doubt 2600 calories active. Is my math wrong or should I really up my intake that much?
Hope this helps,
When I first started I also lost allot of weight very quickly, I actually lost 30lbs in a month, so 1 lb per day ...However .. when you take my total progress over the 15 months it took me to lose my weight, it equaled 2.4lbs per week. So yeah still a bit fast but it's different when your starting point is extremely obese. Sometimes people comment but it's like they only had 20-30 lbs to lose so it's different when you have close to 200lbs to lose.
Hope that helps, I do bulk and cutting cycles now, every time I start a cut I lose allot quickly then level out.0 -
Tedebearduff wrote: »emilygduran wrote: »I'm going on 4 weeks now of around 3 lb losses. I'm only 18 lbs from my goal though so I'd like to adjust my intake to the 1 lb a week that I set mfp to. I'm already eating around 1600 to 1800 and using a scale for 90% of my food, if my math is right I'd need to add 7000 cals weekly but that seems really high? I am fairly active but I doubt 2600 calories active. Is my math wrong or should I really up my intake that much?
Hope this helps,
When I first started I also lost allot of weight very quickly, I actually lost 30lbs in a month, so 1 lb per day ...However .. when you take my total progress over the 15 months it took me to lose my weight, it equaled 2.4lbs per week. So yeah still a bit fast but it's different when your starting point is extremely obese. Sometimes people comment but it's like they only had 20-30 lbs to lose so it's different when you have close to 200lbs to lose.
Hope that helps, I do bulk and cutting cycles now, every time I start a cut I lose allot quickly then level out.
OP is only 149lbs, so no, she doesn't have a lot to lose.0 -
If you are feeling good and energetic it might be ok. Maybe add a few more dense snacks (nuts, avocado, etc). Or you could give it another 2-3 weeks- it might naturally slow down a bit.1
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how many grams of protein do you eat per day on average and are you doing any resistance training (lifting)?
I seem to average anywhere from 60 to 90 grams, I did notice it was low a couple weeks ago so I've started paying more attention. I don't do any lifting, but I've been interested in starting. An old elbow injury makes me hesitant. At the moment my main exercises are yoga, squats, and lunges with no added weight.0 -
emilygduran wrote: »
how many grams of protein do you eat per day on average and are you doing any resistance training (lifting)?
[/quote]
I seem to average anywhere from 60 to 90 grams, I did notice it was low a couple weeks ago so I've started paying more attention. I don't do any lifting, but I've been interested in starting. An old elbow injury makes me hesitant. At the moment my main exercises are yoga, squats, and lunges with no added weight. [/quote]
So right now I'd label your rate of weight loss as "slightly aggressive". I tend to consider a sweet spot for most people to land somewhere between about .5 and 1.5% change in BW per week.
And so for you, a reasonable limit would be somewhere around 2.25lbs/week which you're over but not by a lot.
There are a few considerations to make here, but I want to be sure I'm not painting to grim of a picture and so I'm going to generalize a bit knowing that I can't tell you EXACTLY what's going to happen.
The faster you lose weight, the more likely you are to lose some muscle mass along the way.
Ways to attenuate this are through resistance training (it provides a stimulus to build muscle) and adequate protein intake.
I think it would be a good idea to start some type of resistance training and nudge the protein up a bit higher, but all that being said I don't want you to think that your biceps are going to suddenly fall off if you lose weight a bit faster than recommended.
If you decide to increase your calorie intake I would only bump it by about 200cals/day to start and see where that lands you for weekly losses.2 -
What kind of resistance training would you suggest, SideSteel? Muscle loss is the reason I wanted to get some advice on a new calorie goal to begin with.0
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And thank you everyone for your advice and tips!1
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emilygduran wrote: »What kind of resistance training would you suggest, SideSteel? Muscle loss is the reason I wanted to get some advice on a new calorie goal to begin with.
There really are a LOT of programs to choose from.
If you'd like to read about it, the Lean Muscle Diet from Aragon and Schuler is great, Strong Curves by Bret Contreras, New Rules of Lifting for Women by Lou Schuler -- there are other options too -- if you want to primarily train with a barbell something like stronglifts or starting strength, athough it's worth noting there's a larger up front investment on learning technique compared to some other options.
All that being said though, ANY kind of resistance training where you're training your entire body 2-3 times per week will be very beneficial.2 -
I don't see what the problem is. You're eating well, not starving, and you have enough energy to get thru your activities. Why should you shove more food in your face if you're not hungry, just so you can reach some arbitrary loss/week? There are people in this world who lose and maintain weight without being a slave to mfp.
Plus, at 149, you're on the upper end of normal weight anyway, almost overweight, so again, what the problem is? Just let your body do it's thing and lose how it wants to lose.1 -
emilygduran wrote: »I work as a server 3 nights a week, 4 to 6 hrs. When I'm home I'm looking after my 3 kids and doing a jillian michaels yoga workout for 35 min most days. I actually feel great, lots of energy and only slightly hungry sometimes before meals.
I'm 5'4" and currently 149lbs.
So, you're very active (compared to the average north american).
I'm the same height as you. I weigh about 15 pounds more, so my numbers will be a smidge higher than yours due to that (but I think your activity level is a little higher than mine so it likely evens out).
I was losing 2 pounds/week steadily eating 1750 calories/day. Raised to 1900 calories/day. Still lost 2 pounds/week. Raised to 2200ish calories/day. Haven't been at it long enough to know if this has successfully slowed down the weight loss to 1 pound/week. It ought to. FitBit says I average 2800 calories/day burned.
So, my opinion is that suddenly increasing your calories by 1000/day in one shot is probably a bit much, but I would definitely raise them by 500ish and watch what happens. Then readjust after a month or so. I find it completely credible that you could wind up needing to increase by another 500, but my experience has been that it's pretty easy to increase calories and get used to the extra. I suspect it would be harder to drop back down if you "overshot".0 -
Thanks for the input SusanFindlay, I'll definitely start slowly increasing to find my sweet spot. It's nice to know that there is someone similar around my stats. I was starting to get confused since most of what I read about here is people eating 1600 and less and losing less.2
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