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5 lbs in 4 weeks - small goals

mimc66
mimc66 Posts: 33 Member
edited December 2024 in Getting Started
Ok- need some accountability. Goal is 5 lbs in 4 weeks ( hopefully 3 weeks to lose 5 lbs then 1 week at maintenance). Starting weight today 189.1lbs. Target 2,000 calories per day without eating any extra calories earned from exercise. Will update daily. Feel free to join it!!

Replies

  • Justin_7272
    Justin_7272 Posts: 341 Member
    That's a 833 cal deficit per day. What's your TDEE? You're going to need a lot of cardio to keep your protein and fat within a healthy range and still lose. Good luck!
  • mimc66
    mimc66 Posts: 33 Member
    I'm not sure my TDEE but I do quite a bit of cardio. Where do I find TDEE on MFP, Garmin Connect? Day 1 - hit my target - consumed 2,016cal (251g Carb; 67g Fat and 90g Protein).
  • mimc66
    mimc66 Posts: 33 Member
    I've followed a registered dietitian's calorie guidance for the past year. I was eating back most/all of cardio. Lost 25 lbs since last June. Been maintaining for last 1-2 months and finally feeling like tackling the last 10-15 pounds. Does 5 lb weight loss over 4 weeks period sound drastic? I was thinking it's 1.25lbs per week or 1.6lbs if done in 3 weeks. My idea is to maintain for a week or two afterwards and then do another cycle. I'm getting closer to my goal so taking it in small steps seems more manageable. I found my TDEE on my garmin connect - 2,100 cal.
  • Justin_7272
    Justin_7272 Posts: 341 Member
    mimc66 wrote: »
    Does 5 lb weight loss over 4 weeks period sound drastic? . . . I found my TDEE on my garmin connect - 2,100 cal.

    The amount a person is capable of losing comfortably is largely subjective. 1 pound per week = 500 caloric deficit per day. 1,600 calories a day is manageable for many, and some can go lower without issue.

    You should aim for around 150 g protein minimum, and 50 g fat minimum; that alone is 1,140 calories. With cardio you'll add buffer calories, which may help you stay at or below 1,600 net calories per day while hitting these macros.

    5 lbs in 4 weeks is doable; it's really a matter of if you can stick to a regimen and/or how much you care about doing it in a healthy fashion.
  • mimc66
    mimc66 Posts: 33 Member
    Justin - thanks for yr feedback. Getting enough protein is tough and will try to bump it up. Will know in a few days if this regimen is doable. It's getting the last 10 pounds over with that I'm looking forward too and a short diet period is motivating.
  • mimc66
    mimc66 Posts: 33 Member
    Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
    Day 1 = 2,016 cal
    Day 2 = 2,018 cal
    2nd day easier than 1st day. So far so good.
  • mimc66
    mimc66 Posts: 33 Member
    Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
    Day 1 = 2,016 cal
    Day 2 = 2,018 cal
    Day 3 = 2,071 cal
  • mimc66
    mimc66 Posts: 33 Member
    Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
    Day 1 = 2,016 cal
    Day 2 = 2,018 cal
    Day 3 = 2,071 cal
    Day 4 = 1,977 cal
  • mimc66
    mimc66 Posts: 33 Member
    Goal = 2010 cal/day for 3 weeks (no longer than 4 weeks if less than 5 lbs weight loss).
    Day 1 = 2,016 cal
    Day 2 = 2,018 cal
    Day 3 = 2,071 cal
    Day 4 = 1,977 cal
    Day 5 = 2,503 cal
    Day 6 = 3,176 cal
    Day 7 = 2,552 cal
    Weekend was a flop. 3.5 hours of cardio not making up for extra calories eaten.. try-try again this week.
  • mimc66
    mimc66 Posts: 33 Member
    Day 1 = 2,016 cal
    Day 2 = 2,018 cal
    Day 3 = 2,071 cal
    Day 4 = 1,977 cal
    Day 5 = 2,503 cal
    Day 6 = 3,176 cal
    Day 7 = 2,552 cal
    Day 8 = 2,007 cal
    Day 9 = 1,968 cal
  • mimc66
    mimc66 Posts: 33 Member
    Day 1 = 2,016 cal
    Day 2 = 2,018 cal
    Day 3 = 2,071 cal
    Day 4 = 1,977 cal
    Day 5 = 2,503 cal
    Day 6 = 3,176 cal
    Day 7 = 2,552 cal
    Day 8 = 2,007 cal
    Day 9 = 1,968 cal
    Day 10 = 2,182 cal
    Day 11= 2,400 cal
    Day 12 = 1,991 cal
  • Danp
    Danp Posts: 1,561 Member
    Just checking that you're aware that MFP has a blog function available for this kind of thing?
This discussion has been closed.

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