Sustainable or too much too fast?

CompanionNerd
CompanionNerd Posts: 17 Member
edited November 16 in Health and Weight Loss
Hi everyone, A little background for you. I started working on my weight a few years back and was very committed following MFP and lost about 60lbs. I ended up slacking off around the holidays and went back to my old eating habits and gained about 20 of those pounds back. Then I yoyo-ed the same 10lb off and on as I wasn't ready to fully commit back into counting and doing the right things. Two weeks ago I was back to toeing the 200lb line and I decided that I was ready to commit again and stop making excuses. In the last 2 weeks I have lost about 5.5lbs. I did this by eating my base 1200 calories plus my fitbit adjustment. I get in my 10,000+ steps about 6-7 days a week. I also strength train with a personal trainer one day a week but I don't factor that into my calories. I don't count macros or sodium but I do try to eat protein during the day since I get more hungry if I only eat carbs/fat. My question is do you feel this is a good starting point that is not too aggressive? I don't want to burn out again and quit so I am trying to make sustainable changes. Any suggestions? Should I just give it two more weeks and adjust my calories up or down until I hit 2lbs a week or not worry about it since I have 50+ more lbs to lose. Hope this post is clear. Sorry it's long. My diary is open and I am open to constructive comments. Thanks. I really want to get it right this time.

Replies

  • annacole94
    annacole94 Posts: 994 Member
    the first week or two are often bigger losses because you'll lose some water weight. Long term, you want to lose 1-2 lb a week. Really, I generally think if MFP is suggesting 1200 calories, it means you've got the loss rate set too high.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    Rapid loss the first week is common. It is the week that follow that are important.
  • CafeRacer808
    CafeRacer808 Posts: 2,396 Member
    With the amount of weight you have to lose, aiming for a consistent 2 lb/week loss will probably become unsustainable for you rather quickly. I think starting at 1.5 lb/week is a more sustainable approach. Also keep in mind that you'll want to decrease your decicit as you get closer to your goal weight.

    With regard to long term sustainability, start reading up on how to maintain your weight once you hit goal. Many people end up gaining their weight back because they return to their old way of eating once they hit goal. Weight loss is only half the battle. The other half is learning to maintain a healthy weight for the rest of your life. So ask yourself why you gained your weight back and figure out what changes you need to make so you don't have to come back to MFP for a third time.
  • 2011rocket3touring
    2011rocket3touring Posts: 1,346 Member
    For just coming back, I think your good.
    BTW, congrats on keeping most of the weight off.
    Is 1200 calories what the app recommends? Personally I feel for sustainability 2lbs a week as a goal is too aggressive. Keep in mind what you want to do is make permanent changes, new habits.
  • CompanionNerd
    CompanionNerd Posts: 17 Member
    edited February 2017
    At my current weight and set as sedentary the app recommends 1260cals to lose 1.5 lbs a week instead of 2lbs
    Edited at add: I dont usually end up only eating 1200 calories as my fitbut adjusts up my calories and I eat them.
  • CafeRacer808
    CafeRacer808 Posts: 2,396 Member
    CompanionNerd wrote: »
    At my current weight and set as sedentary the app recommends 1260cals to lose 1.5 lbs a week instead of 2lbs
    Edited at add: I dont usually end up only eating 1200 calories as my fitbut adjusts up my calories and I eat them.

    MFP doesn't give women a daily calorie goal lower than 1200/day. So the reason why changing you 1.5 lb/week only gave you 60 extra calories is because 2 lb/week would have put you under 1200/day. 1.5 is pretty much the upper limit of what you should be aiming to lose per week. 1 lb/week will be more sustainable in the long run, but if managing your hunger on 1260 + exercise calories isn't a problem, it's probably ok to stay at that level. Once you lose 10-15 lbs though, you should lower to 1 lb/week. Once you get 10-15 lbs from your goal weight, lower again to .5 lb/week.
  • CompanionNerd
    CompanionNerd Posts: 17 Member
    I am ok with 1lb a week as I would still lose the rest of the weight in about a year. I eat between 1300-1600cals a day average and most days I am not starving unless I don't get good protein in. I guess I should aim for that once I get to 170lbs?
  • CafeRacer808
    CafeRacer808 Posts: 2,396 Member
    CompanionNerd wrote: »
    I am ok with 1lb a week as I would still lose the rest of the weight in about a year. I eat between 1300-1600cals a day average and most days I am not starving unless I don't get good protein in. I guess I should aim for that once I get to 170lbs?

    I was suggesting 1.5 because you seem comfortable there. But if you're fine with 1 lb/week, then that will be even more sustainable for you than 1.5. I generally believe that slower is better.

    And just to reiterate, start thinking about how you're going to maintain your weight once you hit goal. If you don't have a maintenance plan, you'll likely regain some or all of the weight you worked so hard to lose.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    It's not dreadfully fast, but I do think 1lb a week will give you a better chance of sticking to it long term. I started around 200lb and I never tried for 2lb a week - I really don't think I could have done it, it was a big enough adjustment as it was
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