8 Pounds Down in 20 Days, Is That Good?
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mithion
Posts: 78 Member
I am 36 y/o, 5"10 and 20 days ago I weighed 198, this morning I was 190. 8 Pounds in 20 days. I have done it with a combination of following a 90 day fitness program from www.darebee.com, getting at least 10K steps every day, tracking all my food and exercise with MFP and eating healthier. I also do an intermittent fast for 16 hours every 4 days and do dumbbell workouts twice a week.
Does this seem like good progress? Am I on the right path?
Does this seem like good progress? Am I on the right path?
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Replies
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Most of that is probably water weight. If you keep registering big losses like that, you're likely running too aggressive a deficit. According to https://www.calculator.net/ideal-weight-calculator.html?ctype=standard&cage=36&csex=m&cheightfeet=5&cheightinch=10&cheightmeter=180&printit=0&x=30&y=24: Based on the healthy BMI recommendation, your recommended weight is 128.9 lbs - 174.2 lbs
Which means that depending on where you're shooting for in that range, you probably don't want to lose more than 1lb per week. If you're going for the high end of the range, even 1/2 pound per week might be more appropriate.
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Very good progress. I did read a few articles that say to keep the weight off it is best to go at a slower pace say 1-3 pounds per week.10
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The first few weeks are kind of all over the place due to water weight loss, new foods being introduced that may affect digestion, adding exercise etc.
Look at your monthly trends and start to aim for around a pound a week.5 -
2.67 pounds per week is too much for your stats, but if you had big losses the first week or two, you can chalk them up to water weight and discard them as far as calculating your weekly rate of loss.
What's your goal weight?5 -
Goal weight is 165-1700
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Yeah with 25lbs to lose 1lb/week is the safe maximum. With 15-20 or fewer, 0.5lbs/week. Too aggressive a deficit and your body will start to burn muscle along with the fat.3
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So to add more detail to my specific fitness journey- I normally sit around 182-186 with a terrible diet and basically no exercise but with an average of 12 to 14K steps a day just from my job. I spent about 10-11 weeks doing nothing but sitting on a couch and eating terrible and went form my average 184ish up to 198. I believe that I will somewhat easily lose this weight and plateau around 180. If was was an avarge 184 with terrible diet and no exercise getting back down to 184 should be relatively easy. Getting from 180 down to 165-170 will be my real challenge IMO0
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14k steps is in the realm of MFP's very active setting. Take that into account if you're telling the app you're sedentary.
Once you get to your goal weight what are your plans for the rest of the year?
You're not in a race.
Even if a lot of your swing both ways (up during Christmas and down now) was water weight... extreme changes to eating and activity often tend to prove too extreme to stick around for long... take it easy and look to what changes you can adopt long term...3 -
jcrisaf702 wrote: »Very good progress. I did read a few articles that say to keep the weight off it is best to go at a slower pace say 1-3 pounds per week.
The two have an indirect relationship. Losing weight at a slower pace isn’t what keeps the weight off, it has more to do with the fact that those who lose slowly often times develop more sustainable, long term habits than those who lose at an aggressive rate.
I just realized you said 1-3 lbs per WEEK. No, no, no... that’s not a slow pace for someone that doesn’t have 100+ lbs to lose.
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My goal is to stay around 165-170 and begin more weight lifting workouts. I don't want to be a bodybuilder by any means just look fit and feel good.1
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At 270 lbs and have lost 40 lbs over the last 4 months. Averaging 10 lbs a month as discussed with my nutritionist that thinks thats fantastic.1
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Enjoy your loss..who in the world wants to slow the pace and lose slower?22
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I am 36 y/o, 5"10 and 20 days ago I weighed 198, this morning I was 190. 8 Pounds in 20 days. I have done it with a combination of following a 90 day fitness program from www.darebee.com, getting at least 10K steps every day, tracking all my food and exercise with MFP and eating healthier. I also do an intermittent fast for 16 hours every 4 days and do dumbbell workouts twice a week.
Does this seem like good progress? Am I on the right path?
I believe your weight loss in the next 30 days will be more indicative and what you’ll likely experience in your journey. Of course, this assumes your discipline remains stellar. If it is, my bet is you’ll experience additional weight loss of 5.5 to 7.0 lbs. per month. We’re somewhat close in similarity. FWIW, through today, my loss is 27.3 lbs. in 131 days with loss in last 30 days of 8.2 lbs. The loss does slow down ad you get closer to your destination.
I’m privately cheering for you.
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elisa123gal wrote: »Enjoy your loss..who in the world wants to slow the pace and lose slower?
Those of us who like to keep our hair, avoid split nails, and retain as much muscle as possible? Not to mention stand a better chance at keeping the weight off once we reach goal?23 -
elisa123gal wrote: »Enjoy your loss..who in the world wants to slow the pace and lose slower?
Me?
I mean I don't know about you elisa; but, *I* certainly did NOT find 1.5lbs a week during my first year to have been either ineffective OR slow... if anything it still pushed the limit of how fast my brain could adjust to my downward size changes and I was equipped with much more fat than the OP who is detailing something even faster.
As to the benefit of slowing down? For me it seems to have worked out a-OK so that today, a month and a half past my 4th year MFP anniversary I am still within 0.1lbs of where I was on my 3rd year MFP anniversary (with a goal of maintaining).
Deficits of about 15% of TDEE result in relatively fast weight loss.
When deficits exceed 20% of TDEE the probability of encountering "side effects" increases.
Not talking about single days here, obviously.13 -
Please read my second post in this thread, I believe it will add more insight to my specific weight loss situation. I think that my loss from 198 down to around 184ish will be very fast and easy. Once I get BACK DOWN to around 184ish I feel like the loss will slow down quite a bit.0
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Please read my second post in this thread, I believe it will add more insight to my specific weight loss situation. I think that my loss from 198 down to around 184ish will be very fast and easy. Once I get BACK DOWN to around 184ish I feel like the loss will slow down quite a bit.
So out of curiosity, if you are already 100% sure that the speed of your loss is great and should continue, why did you ask what people think?
Your body can only burn so much fat at one time. The general recommendation is to lose at most 1% of your body weight per week, otherwise you are risking unnecessary muscle loss. It has nothing to do with whether it's easy or hard, it's not like you can feel your body burning muscle. Lots of people lose fast and then are unhappy with how they look at the lower weight because they have less muscle. And muscle is way harder to build than it is to lose. That's the irony of all this - fat is easier to gain than it is to lose, muscle is easier to lose than it is to gain.
If you were my friend, I would really try to convince you to aim for 1 lb per week, because I would want you to be happy with where you end up and would rather you learn from other people's mistakes and experience rather than go through it yourself. Best of luck however you proceed!6 -
elisa123gal wrote: »Enjoy your loss..who in the world wants to slow the pace and lose slower?
What Are the Risks of Rapid Weight Loss?
Rapid weight loss creates physical demands on the body. Possible serious risks include:- Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months
- Dehydration, which can be avoided by drinking plenty of fluids
- Malnutrition, usually from not eating enough protein for weeks at a time
- Electrolyte imbalances, which rarely can be life threatening
Other side effects of rapid weight loss include:- Headaches
- Irritability
- Fatigue
- Dizziness
- Constipation
- Menstrual irregularities
- Hair loss
- Muscle loss
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