Am I losing weight too fast (2.84lbs/week avg)
deimosphoebos
Posts: 117 Member
I am 67 days into my journey, and weight is peeling off.
Am I losing weight too fast? (I'm a 5'11, 33 Y.O. Male)
My start weight was 250 lbs, and I am currently at 217.6 lbs. My average weight loss over the last 65 days is 2.84lbs / week. My calorie deficit is set at 1500 cals per day, and I eat back 50-100% of my exercise calories.
For the last month I've been working out 4 times a week, 1.5 hours of weightlifting each time, sometimes more.
I'm sleeping like a baby, and feeling stronger and faster than ever.
Let me know what you guys think.
Thanks.
Diary : http://www.myfitnesspal.com/food/diary/deimosphoebos
Am I losing weight too fast? (I'm a 5'11, 33 Y.O. Male)
My start weight was 250 lbs, and I am currently at 217.6 lbs. My average weight loss over the last 65 days is 2.84lbs / week. My calorie deficit is set at 1500 cals per day, and I eat back 50-100% of my exercise calories.
For the last month I've been working out 4 times a week, 1.5 hours of weightlifting each time, sometimes more.
I'm sleeping like a baby, and feeling stronger and faster than ever.
Let me know what you guys think.
Thanks.
Diary : http://www.myfitnesspal.com/food/diary/deimosphoebos
3
Replies
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Seems like an ideal weight loss to me! i wish i had your metabolism
15 -
not to be a downer but it may start to even out. i started 5 years ago at 296 and the first 50 dropped off in 4-5 months. then it went slower and slower. got down to 215 after about 2 years and then would go up 10-15 lbs, down 10-15 lbs.
right now im at 217 and im going at about 1-2lbs a week. though i am a little *ahem* older than you by 15 years
the trick is not to get discouraged if you put on a lb or two when you have been steadily losing4 -
That rate of loss WILL slow down, and it'll have nothing to do with what you're eating. As your absolute weight goes down, the percentage of body weight that you can lose may well stay the same, but it will be the same percentage of a smaller number. It won't reflect on you or your food (probably), but it will happen. Remember to recalculate your deficit numbers as your weight goes down.
And as Jerrypeoples said, don't let that discourage you. It's terrific that you're having such great results! Appreciate them, and keep on keeping on!3 -
Minority report, I guess: I think that's faster than ideal for your current weight, to minimize risks of negative health effects or risks of losing more than minimum lean mass alongside fat loss. I think a maximum of 1% of current body weight a week is a good rule of thumb, less when within 25-50 pounds from goal.
I'd suggest eating around 400 calories more daily, for now. Yes, your loss will slow as you get slimmer, if you stay at the same calorie level . . . exactly as you want it to do, as you will have less fat left to metabolize.
For now, I think you're out on the risky side . . . but - absent any health-related urgent need to lose weight quickly under close medical supervision - I'd always argue for prioritizing health over fast loss. And if the reason for loss is more about appearance than health, appearance also may suffer if loss is too fast (muscle compromise, hair, general loss of attractive vitality, etc.).
Based on my personal experience with a short period of unintentional too-fast loss, how one feels is not the perfect guide. I felt great . . . until I didn't (got fatigued, weak), then it took a few weeks to fully recover.
Ultimately, though, it's about your rusk tolerance and priorities, not mine. But I do like seeing everyone stay strong and healthy while losing. (Since I'm almost twice your age, you can think of that as advice from your concerned granny.
)
Nice work so far, and best wishes for the future!9 -
I would say slow it down a bit and add some calories so that you are only losing 2 lbs per week. What I found was that as I got healthier, stronger, with more endurance, my workouts became more intense, with heavier weights/more resistance. I was clipping along at 2.4 lbs per week and then accelerated and lost 3 lbs one week. I figured I had better increase my calorie intake to slow things down and stay healthy. Fyi, I started at 222 lbs, and I am down to 188 lbs now.3
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Edit because I misread: Yes, it's too fast, and it's because you've got MFP set to make you lose too fast. A 1500 calorie deficit works out to a 3lb loss per week, so if you go over once in a while your body is basically doing exactly what is expected.
So...eat more. You're close enough to 200lbs now that a 1000calorie deficit would be appropriate, and when you go under 200 you're going to want to cut it down to 750. Aim for around 1% of your body weight per week; that number's going to keep shrinking. Meanwhile as your weight goes down your allotted calories will shrink a bit as well, so eventually the two will meet in the middle and you'll be eating at maintenance for your goal weight.
Great job so far; keep it up!3 -
Nah, you are good. Some weeks, you can lose 5-10 lbs. it happens.20
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1500 calorie deficit a day is a bit too low (for a person starting at 250 lbs) if you ask me. Around 1800 would be ideally. Have you had any recent blood work done? Losing weight to fast can have a real negative side effect on both your body and health.5
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Minority report, I guess: I think that's faster than ideal for your current weight, to minimize risks of negative health effects or risks of losing more than minimum lean mass alongside fat loss. I think a maximum of 1% of current body weight a week is a good rule of thumb, less when within 25-50 pounds from goal.
I'd suggest eating around 400 calories more daily, for now. Yes, your loss will slow as you get slimmer, if you stay at the same calorie level . . . exactly as you want it to do, as you will have less fat left to metabolize.
For now, I think you're out on the risky side . . . but - absent any health-related urgent need to lose weight quickly under close medical supervision - I'd always argue for prioritizing health over fast loss. And if the reason for loss is more about appearance than health, appearance also may suffer if loss is too fast (muscle compromise, hair, general loss of attractive vitality, etc.).
Based on my personal experience with a short period of unintentional too-fast loss, how one feels is not the perfect guide. I felt great . . . until I didn't (got fatigued, weak), then it took a few weeks to fully recover.
Ultimately, though, it's about your rusk tolerance and priorities, not mine. But I do like seeing everyone stay strong and healthy while losing. (Since I'm almost twice your age, you can think of that as advice from your concerned granny. )
Nice work so far, and best wishes for the future!
What granny sez xcept would trade the Danish rusk tolerance (always good with some cheese) for some risk tolerance instead
...and would err on the side of caution
5 -
if you feel great... why not embrace your luck. Some on here talk about a .5 pound a week loss being good..all that does is destroy willpower...why not knock of the weight and be done.15
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elisa123gal wrote: »if you feel great... why not embrace your luck. Some on here talk about a .5 pound a week loss being good..all that does is destroy willpower...why not knock of the weight and be done.
A slow rate of lose may "destroy willpower" but a too-rapid rate of lose destroys muscle mass.15 -
1500 calorie deficit a day is a bit too low (for a person starting at 250 lbs) if you ask me. Around 1800 would be ideally. Have you had any recent blood work done? Losing weight to fast can have a real negative side effect on both your body and health.
I started my daily calorie goal at 1800, then dropped it to 1700 after a month, and now it's been at 1500 for the last two weeks.
Last blood test was 2 yrs ago, and no issues.
I do feel a bit hungry from time to time, but then I eat. After work yesterday I had a fresh bagel and some veggie chips, that brought me over my goal having eaten back all my exercise calories.0 -
NextRightThing714 wrote: »elisa123gal wrote: »if you feel great... why not embrace your luck. Some on here talk about a .5 pound a week loss being good..all that does is destroy willpower...why not knock of the weight and be done.
A slow rate of lose may "destroy willpower" but a too-rapid rate of lose destroys muscle mass.
I understand I'll be losing muscles, which is why I have increased my protein intake and am hitting the gym quite regularly now. Do you still think, even though I'm feeling stronger, more energy, I should still slow it down?3 -
FlyingMolly wrote: »Edit because I misread: Yes, it's too fast, and it's because you've got MFP set to make you lose too fast. A 1500 calorie deficit works out to a 3lb loss per week, so if you go over once in a while your body is basically doing exactly what is expected.
So...eat more. You're close enough to 200lbs now that a 1000calorie deficit would be appropriate, and when you go under 200 you're going to want to cut it down to 750. Aim for around 1% of your body weight per week; that number's going to keep shrinking. Meanwhile as your weight goes down your allotted calories will shrink a bit as well, so eventually the two will meet in the middle and you'll be eating at maintenance for your goal weight.
Great job so far; keep it up!
Maybe I miss wrote, my calorie goal is set at 1500 per day, I think my deficit is around 1000 cals.1 -
I would say slow it down a bit and add some calories so that you are only losing 2 lbs per week. What I found was that as I got healthier, stronger, with more endurance, my workouts became more intense, with heavier weights/more resistance. I was clipping along at 2.4 lbs per week and then accelerated and lost 3 lbs one week. I figured I had better increase my calorie intake to slow things down and stay healthy. Fyi, I started at 222 lbs, and I am down to 188 lbs now.
How long have you been on this journey (222lbs to 188lbs)? What was the reason you decided to increase your calorie intake? How much of your exercise calories do you normally eat back?0 -
deimosphoebos wrote: »1500 calorie deficit a day is a bit too low (for a person starting at 250 lbs) if you ask me. Around 1800 would be ideally. Have you had any recent blood work done? Losing weight to fast can have a real negative side effect on both your body and health.
I started my daily calorie goal at 1800, then dropped it to 1700 after a month, and now it's been at 1500 for the last two weeks.
Last blood test was 2 yrs ago, and no issues.
I do feel a bit hungry from time to time, but then I eat. After work yesterday I had a fresh bagel and some veggie chips, that brought me over my goal having eaten back all my exercise calories.
Since that precedes your rapid weight loss by 22 months, how is that relevant? It's like my being in an accident, and someone saying, "don't move, it looks like you broke your leg," and my saying, "no, I had an x-ray two years ago, I'm fine."4 -
deimosphoebos wrote: »NextRightThing714 wrote: »elisa123gal wrote: »if you feel great... why not embrace your luck. Some on here talk about a .5 pound a week loss being good..all that does is destroy willpower...why not knock of the weight and be done.
A slow rate of lose may "destroy willpower" but a too-rapid rate of lose destroys muscle mass.
I understand I'll be losing muscles, which is why I have increased my protein intake and am hitting the gym quite regularly now. Do you still think, even though I'm feeling stronger, more energy, I should still slow it down?
Yes.
Undereating is a cumulative thing, and by the time you feel the effects, you're not likely to recover in just a day or two of eating at maintenance.6 -
Jeeze, very similiar to me. 6'1" 31 year old male. 252 starting, 180 goal. I exercise and lift 30-60 minutes a day, with 1 break day a week. 1500 calories and never ate back exercise calories. I also take a multi-vitamin every day which I think is important during dieting.
I lost at a rate of 3.5 pounds a week until about 215 or so, everyone told me to eat more because I was losing too fast. I didn't listen because I felt good. Between 215 and 207 (my current weight), it has slowed to about 2 pounds a week with no changes to my diet/exercise.
So no, I would keep at it unless you start feeling weak or sick. When you are classified as Obese you tend to lose it a lot faster at first, you'll probably drop to about 2 pounds/week in the next 10-15 pounds or so.
Plus, if you are actually eating 1500 calories as a 5' 11" 217 pound male, I wouldn't worry about starvation and undereating because you are in the safe zone. If you were 275+ pounds and eating 1500 calories, then I'd be more concerned.5 -
deimosphoebos wrote: »FlyingMolly wrote: »Edit because I misread: Yes, it's too fast, and it's because you've got MFP set to make you lose too fast. A 1500 calorie deficit works out to a 3lb loss per week, so if you go over once in a while your body is basically doing exactly what is expected.
So...eat more. You're close enough to 200lbs now that a 1000calorie deficit would be appropriate, and when you go under 200 you're going to want to cut it down to 750. Aim for around 1% of your body weight per week; that number's going to keep shrinking. Meanwhile as your weight goes down your allotted calories will shrink a bit as well, so eventually the two will meet in the middle and you'll be eating at maintenance for your goal weight.
Great job so far; keep it up!
Maybe I miss wrote, my calorie goal is set at 1500 per day, I think my deficit is around 1000 cals.
If your deficit were about 1000 daily, you'd be losing about 2 pounds a week on average. You aren't. You're losing 2.84, so your deficit is more like 1400 calories.
The calorie needs calculators, like the one built into MFP, don't actually precisely calculate, they estimate. Individuals vary from the averages the calculators spit out.7 -
I lost about 50kg in my late 20's at about that speed, and was putting on muscle mass, not losing it. In my opinion you should be fine....
You will find that the closer you get to your goal the kilos will drop off slower...12 -
deimosphoebos wrote: »FlyingMolly wrote: »Edit because I misread: Yes, it's too fast, and it's because you've got MFP set to make you lose too fast. A 1500 calorie deficit works out to a 3lb loss per week, so if you go over once in a while your body is basically doing exactly what is expected.
So...eat more. You're close enough to 200lbs now that a 1000calorie deficit would be appropriate, and when you go under 200 you're going to want to cut it down to 750. Aim for around 1% of your body weight per week; that number's going to keep shrinking. Meanwhile as your weight goes down your allotted calories will shrink a bit as well, so eventually the two will meet in the middle and you'll be eating at maintenance for your goal weight.
Great job so far; keep it up!
Maybe I miss wrote, my calorie goal is set at 1500 per day, I think my deficit is around 1000 cals.
If your deficit were about 1000 daily, you'd be losing about 2 pounds a week on average. You aren't. You're losing 2.84, so your deficit is more like 1400 calories.
The calorie needs calculators, like the one built into MFP, don't actually precisely calculate, they estimate. Individuals vary from the averages the calculators spit out.
Thank you for your input! That makes perfect sense.3 -
Here is a quick over-view as to why the 20% deficit while normal weight/overweight and 25% while obese is advocated by people like myself.
Mainly, as you will see from the link, because it strikes a balance between lean mass lost and potentially longer term deleterious effects on your metabolism.
Yes, there exists considerable debate as to whether these effects are small or large, easily reversible, and how long such reversal can take.
Maybe they exist like I think they do, maybe they don't or are easily reversible like many others do. However, since the only price you pay to substantially mitigate these risks involves simply adhering to a more reasonable deficit (which also makes long term diet compliance easier), while slowing down your weight loss (which also gives you some time to develop a way of eating, moving, and exercising that you will then continue to use into maintenance)...
Well, I don't see this slow down as a being a big price to pay. To the contrary I sometimes see this extra time as a net benefit for people who do not have a team of professionals standing by to educate them and help them modify their lives.
And did I mention less lean mass lost? Why yes, indeed!
https://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html/
I would note that in your case we have established an approximate TDEE of ~2920 Cal, so, assuming you have sufficient fat available to lose such that you would be correctly classified as obese, your optimal deficit would be about 730 Cal, or about half of what it currently is.4 -
Here is a quick over-view as to why the 20% deficit while normal weight/overweight and 25% while obese is advocated by people like myself.
Mainly, as you will see from the link, because it strikes a balance between lean mass lost and potentially longer term deleterious effects on your metabolism.
Yes, there exists considerable debate as to whether these effects are small or large, easily reversible, and how long such reversal can take.
Maybe they exist like I think they do, maybe they don't or are easily reversible like many others do. However, since the only price you pay to substantially mitigate these risks involves simply adhering to a more reasonable deficit (which also makes long term diet compliance easier), while slowing down your weight loss (which also gives you some time to develop a way of eating, moving, and exercising that you will then continue to use into maintenance)...
Well, I don't see this slow down as a being a big price to pay. To the contrary I sometimes see this extra time as a net benefit for people who do not have a team of professionals standing by to educate them and help them modify their lives.
And did I mention less lean mass lost? Why yes, indeed!
https://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html/
I would note that in your case we have established an approximate TDEE of ~2920 Cal, so, assuming you have sufficient fat available to lose such that you would be correctly classified as obese, your optimal deficit would be about 730 Cal, or about half of what it currently is.
Thank you for the valuable input.0 -
deimosphoebos wrote: »FlyingMolly wrote: »Edit because I misread: Yes, it's too fast, and it's because you've got MFP set to make you lose too fast. A 1500 calorie deficit works out to a 3lb loss per week, so if you go over once in a while your body is basically doing exactly what is expected.
So...eat more. You're close enough to 200lbs now that a 1000calorie deficit would be appropriate, and when you go under 200 you're going to want to cut it down to 750. Aim for around 1% of your body weight per week; that number's going to keep shrinking. Meanwhile as your weight goes down your allotted calories will shrink a bit as well, so eventually the two will meet in the middle and you'll be eating at maintenance for your goal weight.
Great job so far; keep it up!
Maybe I miss wrote, my calorie goal is set at 1500 per day, I think my deficit is around 1000 cals.
But if you are losing on average almost 3lbs a week then your deficit is actually more than 1000 cals a day. Time to bump up your cals as you are burning more than you think, slow down the loss to a maximum of 2lbs or possibly even 1.5lbs.2 -
Verdict is in. I'm increasing my daily calorie goal to 1750 from 1500 and still eating back 50% ish of my exercise calories. I will re-evaluate in 30 days. Thanks for all your input.11
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LivingtheLeanDream wrote: »deimosphoebos wrote: »FlyingMolly wrote: »Edit because I misread: Yes, it's too fast, and it's because you've got MFP set to make you lose too fast. A 1500 calorie deficit works out to a 3lb loss per week, so if you go over once in a while your body is basically doing exactly what is expected.
So...eat more. You're close enough to 200lbs now that a 1000calorie deficit would be appropriate, and when you go under 200 you're going to want to cut it down to 750. Aim for around 1% of your body weight per week; that number's going to keep shrinking. Meanwhile as your weight goes down your allotted calories will shrink a bit as well, so eventually the two will meet in the middle and you'll be eating at maintenance for your goal weight.
Great job so far; keep it up!
Maybe I miss wrote, my calorie goal is set at 1500 per day, I think my deficit is around 1000 cals.
But if you are losing on average almost 3lbs a week then your deficit is actually more than 1000 cals a day. Time to bump up your cals as you are burning more than you think, slow down the loss to a maximum of 2lbs or possibly even 1.5lbs.
I think I'm also going to aim to eat back 75% of my workout calories.
5 -
deimosphoebos wrote: »I would say slow it down a bit and add some calories so that you are only losing 2 lbs per week. What I found was that as I got healthier, stronger, with more endurance, my workouts became more intense, with heavier weights/more resistance. I was clipping along at 2.4 lbs per week and then accelerated and lost 3 lbs one week. I figured I had better increase my calorie intake to slow things down and stay healthy. Fyi, I started at 222 lbs, and I am down to 188 lbs now.
How long have you been on this journey (222lbs to 188lbs)? What was the reason you decided to increase your calorie intake? How much of your exercise calories do you normally eat back?
Hi: Been at it for 93 days, so rate of loss is averaging 2.6 lbs per week. I am hoping that my recent bump in calories will slow that down a little, but too early to tell yet.
I increased calories for two reasons:
1) Stay healthy. Harvard Medical, Mayo Clinic, and other respected sources recommend a healthy weight loss as being 1-2 lbs per week. If you are heavy, you'll likely exceed that for a time, but as you lose weight, that should slow down somewhat. I have also read that 1% of total body weight per week is an appropriate, realistic goal.
2) Preserve lean muscle mass. I spend a fair amount of time lifting weights and other exercise, and I want to preserve as much of my muscle as possible while I continue to lose weight. I am at 188 lbs now, but once I get to 175, I plan to reduce loss to 1 lb/week.
I prefer to set a level daily calorie goal that achieves my desired loss vs. eating calories back when exercising, but since I factor exercise into the equation, I guess you could say that technically I am eating more calories to accommodate exercise. Just a different method that still achieves the same end result.
2 -
deimosphoebos wrote: »NextRightThing714 wrote: »elisa123gal wrote: »if you feel great... why not embrace your luck. Some on here talk about a .5 pound a week loss being good..all that does is destroy willpower...why not knock of the weight and be done.
A slow rate of lose may "destroy willpower" but a too-rapid rate of lose destroys muscle mass.
I understand I'll be losing muscles, which is why I have increased my protein intake and am hitting the gym quite regularly now. Do you still think, even though I'm feeling stronger, more energy, I should still slow it down?
Yes. When one first begins an exercise program, you can still make newbie gains in muscle mass and strength in spite of dieting, but that won't last forever. Eventually, you will get to the point where you will have to eat at a calorie surplus to obtain more muscle mass. Obviously right now, the goal is to lose body fat and get down to an ideal weight, but I would also make sure you are preserving lean muscle mass.
I would shoot for 1% per week loss, which would be 2.1 lbs...not too far off from where you are, and a rate that still allows you to see good progress on a weekly/monthly basis.1 -
https://www.youtube.com/watch?v=BhLIsFFsPAA&t=13s
Brilliant lecture by Martin MacDonald according to this your rate of loss is absolutely fine
please watch the vid before wooing I know 1% a week is the general consensus on the forum but these are some good arguments including sources why aiming for slightly more based on your bodyfat percentage is possible and how you can make up for extra muscle loss in maintenance since you'll hit maintenance sooner.
3 -
1
https://www.youtube.com/watch?v=Wx4npV4IV3s&t=293sThis discussion has been closed.
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