weight loss set for 1.5lb per week but not hitting it

mcnicola · October 2017

I'm very frustrated (fyi I'm 145lb and 5ft 6) i am sticking to 1200.calories a day exercising daily yet again this week have only managed to loose 1lb am I doing something wrong?

TavistockToad · October 2017

You don't have enough weight to lose for that large a deficit.

Reset your weight loss to 0.5-1lb per week.

Nony_Mouse · October 2017

1.5 lb per week is not an appropriate target for you. You are within your healthy weight range, and simply don't have the fat stores to support a 750 calorie per day deficit. You need to lower that to 1 lb, or better still 0.5 lb (yes, that is slow).

Now, as to why you didn't lose 1.5, MFP's default lowest calorie setting is 1200, and a 750 cal deficit would put you well below that. This is because it is nigh on impossible to get adequate nutrition on less than that. I'm the same height as you, if I set my weight loss to 1.5 lb per week at sedentary, I get a calorie goal of 1200. If I set it to 1 lb a week, I get a calorie goal of...1200. This is because the system simply (and rightly) will not let you have a calorie goal below that. Even setting it to 0.5 lb per week on sedentary I think I only end up at ~1350 cals.

Also, it sounds like you are not eating your exercise calories back. You need to eat at least 50-75% of those on top of what MFP gives as your base calories.

You don't have much weight to lose, and as frustrating as it is, you're going to have to lower your expectations and be patient.

michaelsvance · October 2017

Your best bet is to actually up the calories and do strength training. You simply don't have enough fat on you to lose at that rate and if you are unsatisfied with your body. Maybe your the skinny fat or something, but whatever the reason is, following a strength training program can take care of the stubborn spots on your body. Your arms will get toned as well as your legs and abs. It will even everything out and get rid of the "squishy" look. But if you just simply want to be as small as possible, then stick to what you are doing. Going below 1,200cal is dangerous because your body won't get sufficient amount of nutrients and you will lose muscle. Other than that, there is no other way to lose weight safely at a faster pace.

changeconsumeme · October 2017

You're my height and goal weight. I echo other sentiments here...sounds like you're already in a healthy weight range. If you're dissatisfied with your body composition, shifting your entire outlook to focus on that rather than an arbitrary weight number sounds like your next step!

1200 kcal sounds too low to be eating as well, especially since you are exercising daily. A pound is a loss in the correct direction and should be your general aim in this game...slow, sustainable weight loss.

malibu927 · October 2017

1200 calories is the absolute minimum MFP will assign anyone to ensure adequate nutrition. As you have t have a deficit of 750 calories per day to lose 1.5 pounds per week, you cannot safely reach that goal. And you’re already at a healthy weight, so it’s going to be a slow process (as stated above, .5-1 pound a week).

cbelc2 · October 2017

1200 calories is moving you towards 120 lbs, roughly. What is your goal?

weight loss set for 1.5lb per week but not hitting it

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