Averaging one pound weight loss per week
rikkejanell2014
Posts: 312 Member
1240 cal def and working out 5 days a week burning around 300-400 each work out. I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2. I usually do cardio like cycle, stairmaster and weight resistance.
3
Replies
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How much weight do you have to lose? Is 2lb too aggressive for you?1
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If your profile pic is current more than a lb a week just probably isn't a realistic goal. You need to have a lot more weight to lose to be able to create that big of deficit.4
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One could look to lose around 1% of their bodyweight a week.1
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It's not going to happen.2
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You are doing well, 1lb per week is excellent. Don't let impatience be your undoing.9
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rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?
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paperpudding wrote: »How much weight do you have to lose? Is 2lb too aggressive for you?
Total 65. Ive lost 13 so far. Sw 207 cw 1941 -
Ready2Rock206 wrote: »If your profile pic is current more than a lb a week just probably isn't a realistic goal. You need to have a lot more weight to lose to be able to create that big of deficit.
65 pounds of fat is alot.sw 207 cw 194. Started 11/25/160 -
Because i have alot of fat to lose.oneoddsock wrote: »rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?0 -
rikkejanell2014 wrote: »
Because i have alot of fat to lose.oneoddsock wrote: »rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?
You could be putting your health in jeopardy.0 -
You seem to be doing very well with your current deficit--I see no reason why you'd want to change it now, especially if it is sustainable for you.
Is your profile picture recent? If it is, you carry your weight very well!0 -
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I was a bit confused by your post, but I'm assuming what you meant is MFP gives you 1240 calories a day to lose a pound a week?
Yeah, if that's the case it is not possible to further restrict and lose weight any quicker. 1200 calories is the minimum suggested calorie intake for a woman.1 -
Aggressive weight loss will make it harder for you to maintain your muscle, let alone gain some like you previously indicated. I would personally try and sit down to figure out what you are actually looking for in a body and what your actual goals are.3
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rikkejanell2014 wrote: »
Because i have alot of fat to lose.oneoddsock wrote: »rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?
It's all relative...you don't have enough fat to lose to go faster as evidenced by the fact that you're already at the floor calorie wise and exercising and losing 1 Lb per week.
1 Lb per week is solid...you don't have realistic expectations.4 -
I'll leave the same advice that I left on one of your other previous threads....
A lot of sound advice has been given to you OP, here & on your various other threads. Go back, review & take the advice. It appears as though you are seeking a quick fix, which you won't find support for on mfp. Weigh your food, log your food & be patient.
This and I'll add that I see a lot of red flags that point to disordered thinking or at the very least highly unrealistic expectations. Adjust your expectations and/or seek help OP.10 -
Also remember. U might not be seeing weight loss on the scale bc with all that working out you r gaining muscle. I know it sucks to see 1 pound loss per week but if it makes u feel any better 1 pound of fat loss per week is better than losing 1 pound of muscle and 1 pound of fat...bc then u r deceiving yourself when u get on the scale.
Also maybe your body needs to recover and it could be a cortisol issue.
Maybe cut back a day of exercise or add a day to just stretch & do relaxing things like go for a walk. Stress makes us hold onto fat. Taking time to relax might be the next thing for you. Listen to self help like louise hay on youtube and just clear your mind of negative thoughts or stresses from the day and breath deep.
Also it might help to eat more foods that take more energy to digest than they hold. Like celery..it takes more calories to burn it than it actually has.
I know your frustration. Hope that helps a bit.
Also the biggest thing is this...know your worth isnt determined by the scale.
Keep investing in yourself and know you are getting stronger and healthier everyday.0 -
FocusOnFuture wrote: »Also remember. U might not be seeing weight loss on the scale bc with all that working out you r gaining muscle. I know it sucks to see 1 pound loss per week but if it makes u feel any better 1 pound of fat loss per week is better than losing 1 pound of muscle and 1 pound of fat...bc then u r deceiving yourself when u get on the scale.
Also maybe your body needs to recover and it could be a cortisol issue.
Maybe cut back a day of exercise or add a day to just stretch & do relaxing things like go for a walk. Stress makes us hold onto fat. Taking time to relax might be the next thing for you. Listen to self help like louise hay on youtube and just clear your mind of negative thoughts or stresses from the day and breath deep.
Also it might help to eat more foods that take more energy to digest than they hold. Like celery..it takes more calories to burn it than it actually has.
I know your frustration. Hope that helps a bit.
Also the biggest thing is this...know your worth isnt determined by the scale.
Keep investing in yourself and know you are getting stronger and healthier everyday.
1) She's not gaining any appreciable muscle in a deficit. Definitely not enough to mask fat loss.
2) There is no such thing as "foods that take more energy to digest than they hold". Google TEF (Thermic Effect of Food) to understand why this is a myth and physically impossible.1 -
2) There is no such thing as "foods that take more energy to digest than they hold". Google TEF (Thermic Effect of Food) to understand why this is a myth and physically impossible.
The complete list of negative calorie foods.
http://www.aworkoutroutine.com/negative-calorie-foods/
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rikkejanell2014 wrote: »Ready2Rock206 wrote: »If your profile pic is current more than a lb a week just probably isn't a realistic goal. You need to have a lot more weight to lose to be able to create that big of deficit.
65 pounds of fat is alot.sw 207 cw 194. Started 11/25/16rikkejanell2014 wrote: »
Because i have alot of fat to lose.oneoddsock wrote: »rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?
Unfortunately, this is one of the things that confuse people about weight loss. We don't just lose or gain fat. Our bodies also lose/gain muscle, tissue, and water. Think of a bodybuilder in a bulk, they are trying to put on muscle, but they also gain fat as well.
So when you lose weight, you are not just losing fat, you're losing the other stuff as well. The goal is to retain as much muscle as possible because it's hard to put back on. This is why most people who crash diet are unhappy with the results; the number on the scale dropped, but the end result isn't the tight, toned body they envisioned. They lost so much muscle from creating such a large deficit that they just look like a thinner, flabby version of themselves.
I know 62 lbs feel like a lot of weight, but 2 lbs per week is far too aggressive. I would recommend sticking with 1 lb and keep going with your workouts. You may find that thanks to the resistance training, your body actually looks closer to what you were going for at a higher weight that you envisioned. I think I was a good 5-10 lbs heavier than my goal number when I was happy with how I looked. When I got closer to the goal number, thinking I would look more awesome, I actually looked sick. Go for your goal body, not a goal number.5 -
Sounds like you are doing amazing.. I'd just keep doing what you are!1
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1 lb a week...Keep doing what you're doing, it's working!. I recently had an epiphany...Having yoyod all through 2016 (I am not suggesting you have) through wanting to get it shifted, but not being consistent...I realised (the flaming obvious) that if I can lose a pound a week, for the YEAR I will be 52 pounds lighter by the end. A pound a week that doesn't sound unachievable right now..And THAT is how I need to feel.2
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rikkejanell2014 wrote: »Ready2Rock206 wrote: »If your profile pic is current more than a lb a week just probably isn't a realistic goal. You need to have a lot more weight to lose to be able to create that big of deficit.
65 pounds of fat is alot.sw 207 cw 194. Started 11/25/16rikkejanell2014 wrote: »
Because i have alot of fat to lose.oneoddsock wrote: »rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?
Unfortunately, this is one of the things that confuse people about weight loss. We don't just lose or gain fat. Our bodies also lose/gain muscle, tissue, and water. Think of a bodybuilder in a bulk, they are trying to put on muscle, but they also gain fat as well.
So when you lose weight, you are not just losing fat, you're losing the other stuff as well. The goal is to retain as much muscle as possible because it's hard to put back on. This is why most people who crash diet are unhappy with the results; the number on the scale dropped, but the end result isn't the tight, toned body they envisioned. They lost so much muscle from creating such a large deficit that they just look like a thinner, flabby version of themselves.
I know 62 lbs feel like a lot of weight, but 2 lbs per week is far too aggressive. I would recommend sticking with 1 lb and keep going with your workouts. You may find that thanks to the resistance training, your body actually looks closer to what you were going for at a higher weight that you envisioned. I think I was a good 5-10 lbs heavier than my goal number when I was happy with how I looked. When I got closer to the goal number, thinking I would look more awesome, I actually looked sick. Go for your goal body, not a goal number.
Good stuff thank you. Sw was 207 cw 193 gw 140. Im wondering will i have access skin. Oh and i started on 11/25/160 -
rikkejanell2014 wrote: »rikkejanell2014 wrote: »Ready2Rock206 wrote: »If your profile pic is current more than a lb a week just probably isn't a realistic goal. You need to have a lot more weight to lose to be able to create that big of deficit.
65 pounds of fat is alot.sw 207 cw 194. Started 11/25/16rikkejanell2014 wrote: »
Because i have alot of fat to lose.oneoddsock wrote: »rikkejanell2014 wrote: »I needs tips on upping that to around 2 or 3 pounds a week. Im okay with 2.
Why do you need to lose more than one pound a week?
Unfortunately, this is one of the things that confuse people about weight loss. We don't just lose or gain fat. Our bodies also lose/gain muscle, tissue, and water. Think of a bodybuilder in a bulk, they are trying to put on muscle, but they also gain fat as well.
So when you lose weight, you are not just losing fat, you're losing the other stuff as well. The goal is to retain as much muscle as possible because it's hard to put back on. This is why most people who crash diet are unhappy with the results; the number on the scale dropped, but the end result isn't the tight, toned body they envisioned. They lost so much muscle from creating such a large deficit that they just look like a thinner, flabby version of themselves.
I know 62 lbs feel like a lot of weight, but 2 lbs per week is far too aggressive. I would recommend sticking with 1 lb and keep going with your workouts. You may find that thanks to the resistance training, your body actually looks closer to what you were going for at a higher weight that you envisioned. I think I was a good 5-10 lbs heavier than my goal number when I was happy with how I looked. When I got closer to the goal number, thinking I would look more awesome, I actually looked sick. Go for your goal body, not a goal number.
Good stuff thank you. Sw was 207 cw 193 gw 140. Im wondering will i have access skin. Oh and i started on 11/25/16
If you want some perspective on the power of muscle. Below is an article of a girl who gained 20 lbs of it and started out with the typical weight loss mentality. If you do weight loss right from the beginning, you can get an amazing body a hell of a lot faster than aggressive calorie restriction and random resistance exercise. If you want a lean and tight body, you want a moderate deficit, higher protein (~ 120g for you) and follow a progressive overload lifting program. You are completely untrained, which means you are absolutely primed to get some noob gains. This is why I have suggested in several threads to really take a step back and look at what you truly want.... and that means past a silly number. Because lets face it, would you rather be a skinny and flabby 130 or a defined 145?
https://www.nerdfitness.com/blog/meet-staci-your-new-powerlifting-super-hero/1
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