Should I change my goal from 1Ib to 1/2Ib a week?

jasmineemmaeats
jasmineemmaeats Posts: 24 Member
in Health and Weight Loss
Apologies if this has been asked and discussed before - I couldn't find a thread but am happy to be directed elsewhere if I've missed something!

I've been steadily losing weight at 1Ib per week for the last four months and am now within a healthy BMI range but would like to lose another 12Ibs ish to be in the middle of healthy BMI rather than close to overweight (I'm currently 5 foot 5 and weight 10 stone 7).

To continue losing at this rate MFP suggests a 1,290 calorie goal which is pretty low for me but I exercise a lot and use a Fitbit which is synced to my account. Eating back some of my exercise calories I usually end up eating around 1,500/1,600 calories a day which feels very sustainable.

I've seen a few people around the forums mention reducing weight loss to 1/2Ib per week as you reach healthy weights and approach your end goal. I just wondered what the reasoning is behind this? Is it just because the calorie deficit gets harder to maintain as your weight gets lower? Because if that's the case, I feel okay at the moment with what I'm doing. Or is there another reason that it would be beneficial to change my goals and slow down my rate of weight loss?

Thanks so much for your help!

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I think reducing your weekly weightloss now, is a good idea. The thought behind it is that your body (fat reserves) can't sustain a calorie deficit sufficient to let you lose 1 pound per week anymore. Adjusting expectations is also, generally, a good idea, because disappointment usually leads to feeling miserable, which usually leads to giving up, and you don't want that :)
  • workinonit1956
    workinonit1956 Posts: 1,043 Member
    I agree with the ladies above. I did just that recently when I was at a similar point-normal BMI but wanting to lose a bit more. I switched to 1/2 pound a week, and with the added exercise calories I get from my synced Fitbit, I feel I’m “practicing” for maintenance as I slowly continue to lose.
  • VUA21
    VUA21 Posts: 2,072 Member
    Yes.

    As you have less excess body fat to lose, you now need to decrease your rate of loss. I have about 10-20lbs to go myself (10lbs will put me at the absolute high end of normal weight), and it's taking quite a while, I don't mind. But, I notice physical changes faster with less weight loss.
  • 2018gettinghealthy
    2018gettinghealthy Posts: 6 Member
    I meet with a dietitian regularly and she has always told me to set my goal for no more than a half pound a week. I use a fitbit but don't sync it to myfitnesspal because I don't know how accurate it is. That's just my own decision. Also, as you loose weight you need to go in and update your goal regularly, even if you don't change your goal. This will adjust your caloric needs. So if you started out with 1500 cals and then lost say 20 lbs, you need to adjust because you don't need as many calories now. You may know this already :)
  • jasmineemmaeats
    jasmineemmaeats Posts: 24 Member
    Thanks so much this is all really helpful.
    2018gettinghealthy wrote: »
    Also, as you loose weight you need to go in and update your goal regularly, even if you don't change your goal. This will adjust your caloric needs.
    I've been doing this all along, just haven't yet changed my weekly weight loss goal so this will be the first time.

    Thanks everyone - I knew there was probably more to it than I realised! Will change my goal at the end of the week (just because I've already meal planned for this week).
  • AvandHK
    AvandHK Posts: 36 Member
    That’s possibly the best choice you’ve made in terms of fat loss

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