What's a realistic weight loss I should aim for this time?

youngdumbkid · September 2018

I'm 23 F; 5'4" HW:150; LW: 110, CW 148; GW = 115.

Last year I lost 30lbs in 3 months with restriction and a lot of exercise... Things happened and I regained the weight and more.

Trying to do it more sustainably this time. What's realistic for someone with my stats?

me0231 · September 2018

My approach was to only cut out what I plan to cut out forever and only exercise as much as I can sustain forever. After a couple of loss and gain cycles this finally did the trick for me and I've been able to maintain my loss.

That basically meant I didn't cut out anything, I just controlled portion size and I still do. Now when you're actively losing weight you have to restrict yourself there's no way around it, but you can still fit in some treats with a bit of planning.
As for exercise, I did nothing for the first few months, then added a bit of walking and eventually started weight training. I ended up loving the gym but if I hated it I would have stuck to walking. So yeah, it is what they preach. It has to be a lifestyle change not a crazy 'get this weight off asap' phase.

kimny72 · September 2018

youngdumbkid wrote: »

I'm 23 F; 5'4" HW:150; LW: 110, CW 148; GW = 115.

Last year I lost 30lbs in 3 months with restriction and a lot of exercise... Things happened and I regained the weight and more.

Trying to do it more sustainably this time. What's realistic for someone with my stats?

Typically with 30 lbs to lose, you should aim to lose around 1 lb per week. Once you get close to goal, especially since you are looking to get to the low end of the healthy weight range for your height, you'll want to slow down to more like 0.5lbs per week.

The key is, while you're losing, to really learn from your food log. What foods fill you up, where do you waste calories. If you can find a way of eating that will keep you happy and easily at the right calorie level, you'll be less likely to regain.

Read the Most Helpful Posts threads pinned to the top of each forum and good luck!

mmnv79 · September 2018

When I started I had 62lbs to reach my healthy BMI (not my goal weight). Now I have 20lbs to reach it. I did set the settings to lose 1lbs a week. I don't always exercise/eat my goals, some days I go over while others I go under, therefore some weeks I have lost more and other weeks less, but I'm happy with my progress so far. Each to their own, but I think it's important to set realistic and achievable goals. I don't understand this 'I want to lose 30lbs by January' or whatever posts. The way I see it, it's not a race, it's a lifetime commitment to a healthy lifestyle.

TeaBea · September 2018

youngdumbkid wrote: »

I'm 23 F; 5'4" HW:150; LW: 110, CW 148; GW = 115.

Last year I lost 30lbs in 3 months with restriction and a lot of exercise... Things happened and I regained the weight and more.

Trying to do it more sustainably this time. What's realistic for someone with my stats?

Slower is better. Fast weight loss puts you more at risk for lean muscle loss. This only makes the scale look good.

Your goal weight could be higher number if you are able to retain a good % of lean muscle mass. As you get closer to goal, think of loss in terms of inches not pounds. Lean muscle is firm & tight....you want to hang onto this.

What's a realistic weight loss I should aim for this time?

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