What is your chosen rate of weight loss?

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  • CSARdiver
    CSARdiver Posts: 6,252 Member
    When I originally started I was at a BMI of ~33 and I set my rate of loss at 2 lbs/week and saw this average for the first few months.

    I am currently at 27 and set at 1lb/week loss and hitting my goals. I'll eventually decrease this to .5 lb/week when I get to my last 10 lbs.

    No hunger issues. I spent a lot of time early on in this process determining what was hunger signals and what was just eating our of boredom/stress/habit and that was one of the key points to my success.
  • alondrakayy
    alondrakayy Posts: 304 Member
    .5lbs a week. Anything more and I would not be doing this for longer than 2 weeks.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Anywhere from 1/2 to 1 Lb per week. I'm just cutting some winter fluff. I'm at about 15%ish BF at the moment and cutting down to 10-12% for pool season.

    For the bulk of my original 40 Lb weight loss, I lost on average about 1 Lb per week. I didn't find it to be particularly difficult as a 500 calorie deficit isn't all that steep...forgo a couple of snacks basically. At the moment, I just forgo beer during the week and skip on the grains or starches with dinner most nights...I don't log, so I have to have other rules and whatnot.
  • Chadxx
    Chadxx Posts: 1,199 Member
    At first, I was losing over 5 pounds per week with a BMI of 48. Currently 1 pound per week with a BMI of 27 with about 4 pounds to go. Thanks to big changes in what I eat while ensuring I enjoy what I eat and eating substantial portions, has made this very doable. This would be a lot tougher if I ate out a lot instead of cooking my own meals.
  • mmmpork
    mmmpork Posts: 133 Member
    I let my body choose, basically. I eat a deficit that I can maintain without too much difficulty and then track my rate of loss from month to month.

    Above 30% body fat, my goal was 2 kg per month. At 30% body fat, I dropped it to 1 kg per month but it's actually been about 1.5 kg per month. Once I cross 70 kg I'll be closer to 25% body fat and I expect my loss to be 1 kg per month at that time depending on my deficit. Right now I'm eating around a 250-350 calorie deficit per day (1450-1550 calories). If I was averaging closer to 350 I'd see a loss rate of 2 kg per month. If I'm able to manage closer to 1350 calories per day as I cross 70 kg I expect a 1.5 kg per month loss but I'd rather listen to my body and stick with something I can maintain. I set very generous monthly goals that I often surpass so I don't get discouraged. Currently my goal is 1 kg per month but I will drop it to .5 kg per month once I stop losing more than the 1 kg per month I have set now.

    BF ~28%
  • allyphoe
    allyphoe Posts: 618 Member
    If I have a deficit for the month, I'm happy, even if that deficit averages 5 calories a day. Slow and steady gets you there.

    I lost 45 pounds at an average of about 0.5 pounds a week, then maintained for about a year, and am losing again due to health issues that I'm hoping additional loss will improve. Started at BMI 34.1, currently at BMI 25.4. Tentatively planning to reassess at BMI 22.7.

    I eat a lot; maintenance for me is about 2,100 calories plus intentional exercise. But I don't burn many calories exercising; I average about an hour of exercise for ~200 calories per day.
  • Sheisinlove109
    Sheisinlove109 Posts: 516 Member
    edited June 2017
    Calories per day, started at 1800, now at 1600. Lost 2-3 lbs for the first few months. Now my body does about 1-1.5 with seriously daily workouts. I think I'm gaining some muscle. Friend me if you'd like, I can answer any questions you have. I started at 350, now at 268
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