Losing faster than expected, is this ok?

dancoon7469
dancoon7469 Posts: 20 Member
edited November 2024 in Health and Weight Loss
Hi
First time posting on here, just after some advice.
Last July I decided it was time to lose some weight after getting pretty big. I'm 5'5" and was 16 stone (224 pounds), after getting to a point where cutting the grass or walking up the stairs left me breathless I decided to lose some weight. I had a small period of of running around a park and cutting out chocolate etc for while and dropped down to 14 stone (196 pounds) by April but then got depressed and started eating and put a bit back on (not sure how much as I wouldn't go on the scales).

In June this year I decided to join a gym, and along with it decided to try and eat at a calorie deficit using MFP to work this out, the aim was to lose 2 pounds a week but have somehow managed to lose 3 pounds a week doing this which I'm happy with of course, but people keep saying it's not good to lose it that quick however I really don't want to change anything as it's working so well and expect the weight loose to slow a bit as I lose weight anyway.

When I'm at the gym (4 to 6 days a week) I'm running 30 mins at 7.5mph (started at 20mins at 7mph) with a 2% incline and then lifting heavy weight (well heavy for me) to try and maintain the small amount of muscle I have. I'm eating 1300 calories a day. I'm now down to 12 stone 5 pounds (173 pounds)
Is this ok to keep doing?

Thanks

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited August 2017
    How fast you can lose, healthily, depends on how much fatty tissue you have. 1% of total body weight is usually recommended as a good maximum weekly loss. If you feel fine, aren't hungry, don't feel deprived, have energy, you're most likely doing fine. Some of the initial weight will also be water, not fat, so your "real" loss is a bit less.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    If you feel fine, you're probably good. Make sure you're getting enough protein and iron, and if you start feeling run down, you might want to bump your calories a bit, particularly on days when you work out. What you don't want to do is to deprive yourself to the point that you lose it and binge eat.
  • dancoon7469
    dancoon7469 Posts: 20 Member
    Thanks for the advice. I'll keep going as I am for now :smile:
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    Just remember that the closer you get to your goal weight the slower the weight loss will be so while 3 pounds a week may work for you now it won't down the track. Another point to consider is whether you feel you are depriving yourself, or if this way of eating is something you can maintain for life. If you feel you are constantly going without, because your diet is to restricted you are more likely to give up because it is too hard or resort to how you were eating before you went on a diet once you reach your desired weight. If you want the greatest success make changes that are for life and not just a short period of time.
  • dancoon7469
    dancoon7469 Posts: 20 Member
    Lillymoo01 wrote: »
    Just remember that the closer you get to your goal weight the slower the weight loss will be so while 3 pounds a week may work for you now it won't down the track. Another point to consider is whether you feel you are depriving yourself, or if this way of eating is something you can maintain for life. If you feel you are constantly going without, because your diet is to restricted you are more likely to give up because it is too hard or resort to how you were eating before you went on a diet once you reach your desired weight. If you want the greatest success make changes that are for life and not just a short period of time.

    I've coped with it so far since June but I see what your saying, turning down Chocolate cake and McDonalds has been hard but at this point I'm getting used to it and I'm still managing to get away with a burger or two when we have a BBQ at the beach at the weekend (just ditched cheese and swapped baps for thins). I'm thinking I could quite happily just up the amount of good stuff (mainly protein like eggs and chicken) when I get to where I want to be and keep a close eye on my weight.
    Also I'm dreading the day the loose starts to get harder, I've dumped 3.5 stone so far and have 2.5 to go, but I'm finding as I get fitter I can hammer the treadmill faster and longer my best was 4 miles in 32 mins which I set on Tuesday and intend to break it in the next week so I'm hoping exercising harder will counter this somewhat because there's no room to drop anymore calories.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    You are a man. Your calorie goal should be a minimum of 1500 calories with exercise calories added.

    The amount you are eating at the moment is too low to maintain good health and retain muscle moving forward.

    However, if you are not using a food scale to weigh all your food you may be eating more than you think.

    If I were you I would switch to the calorie goal MFP has given (using a food scale), and start eating back exercise calories. With only 35lbs (2.5st) to go your loss should be 1-1.5 a week.

    Sorry that I am not endorsing a rapid weight loss at a low calorie intake, but I think long term health is important.

    Cheers, h.
  • HarlemNY17
    HarlemNY17 Posts: 135 Member
    Male or female? Because that's really low In calories. And it's just water weight you'll slow down once you start to burn fat
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Oops, I didn't realize you were male - my previous comment assumed you were female. Middlehaitch is right, that's below the recommended lowest calorie goal for a man.
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