Is anyone weighing in at 154 pounds? which is 70kg or 11 stone?
unicorngems
Posts: 56 Member
Hello,
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
3
Replies
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Hi there! I am not in your boat BUT I have a suggestion. Have you tried keto? It works fast and no money to spend, no pills, meetings, shakes or anything like that.
I am happy to talk with you about it. I personally am down 15lbs in 6 weeks. Thats just over 2 lbs per week.
Fast enough? I am willing to talk it over with you.
24 -
Hi there! I am not in your boat BUT I have a suggestion. Have you tried keto? It works fast and no money to spend, no pills, meetings, shakes or anything like that.
I am happy to talk with you about it. I personally am down 15lbs in 6 weeks. Thats just over 2 lbs per week.
Fast enough? I am willing to talk it over with you.
Keto works for weight loss the same way every other diet works - by creating a calorie deficit. And study after study have shown no long term advantage to keto compared to any other calorie controlled diet. People often see rapid weight loss in the beginning due to cutting carbs which in turn releases a lot of water weight but that normalizes in time.9 -
unicorngems wrote: »Hello,
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
How long have you been trying?
At 5'4 154, you aren't going to get to goal fast, you should be expecting an average of around 1lb per week
These threads might help:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p16 -
unicorngems wrote: »Hello,
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
I started at about 153 when I first joined MFP 6.5 years ago, I’m 5’2 and had a goal of getting to 125. I’m assuming your goal is something similar? What rate of loss did you choose? With less than 50 lbs to lose you can reasonably expect 1 lb/ week loss now and expect that to slow down to 0.5 lb/week as you get within about 20 lbs of your goal.
I hit my goal weight in about a year after joining MFP with a slow and steady approach - never feeling deprived, no major restrictions. Just a sustainable deficit (I started at 1200 and realized that wasn’t sustainable for me so I upped it to 1400 and then 1500 net calories and continued to lose). Important to note that the 1200 cal goal you got from MFP doesn’t include exercise so when you do exercise you should log and eat back at least some of those calories.
The best advice is to log accurately (ideally using a food scale) and be patient. You shouldn’t be aiming to get somewhere fast you should be trying to use an approach that takes you smoothly from weight loss to maintenance.
Have you read the stickied most helpful forum posts at the top of the getting started section?7 -
I started at 152 lbs and 5’3” at the beginning of May. I’m down to 137 right now with a goal of 130.
I am set as lightly active and was originally at 1400 and am now down to 1330 a day. With this I have averaged about 1 lb/week. I found 1200 too restrictive and frustrating to see water weight come back as soon as I ate at maintenance for a day. My water weight fluctuates but not as drastically at just a hundred or two more calories a day! I do find my pant for is a better indicator then my scale sometimes, because I did plateau in weight but my pants kept getting looser!3 -
I've been on here since 2012 and in my experience there's nothing better than consistency; boring, ruthless, unapologetic consistency. I'd wager your TDEE to be in the 1900-2000 range so 1 lb/week at 1200 would be about the max loss to expect as others noted; a less aggressive rate would likely boost adherence and will be necessary as you get closer to goal weight as well.3
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Wow what wonderful replies from everyone so much helpful advice. I had a weigh in today and I've lost 2.3 lbs so I'm really happy that some thing seems to be working!
Ive heard alot about this Keto diet...I don't yet know enough about it to make any judgements on it...but willing to see if anything else works better for me!!
Thanks for all the replies. My goal weight is between 123 lbs and 125 lbs which is what I used to weigh 2 years ago....over each year since I put a stone on:-(
1 -
Don't be discouraged if the weight loss slows a little--at the beginning of deficits glycogen and water weight often goes in a whoosh, especially in low carb diets, then the fat loss gradually catches up.
Personally the idea of cutting out carbs has never appealed to me. I preferred a mild deficit to achieve my weight goals, and don't demonise any food groups. Nothing is off limits, but I feel better when I'm eating a balanced diet with plenty of whole foods. 1200 can be pretty aggressive--I aim for no more than a 500 cal deficit a day, personally, or I'm prone to secret late night binging.
I'm 154 but I'm 6 ft and it's my maintenance weight.2 -
unicorngems wrote: »Hello,
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
How long have you been trying?
At 5'4 154, you aren't going to get to goal fast, you should be expecting an average of around 1lb per week
These threads might help:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
Thats great advice thank you. I lost 2.3 lbs last week so that must be quite good. I've just never had to lose weight like this before so didn't really know what to expect...I have always kept fit and always maintained until about 2 years ago where I just totally stopped exercising and I guess I was eating the wrong food. If I could of just stopped and shook myself back then I wouldn't be going through this now! It's so hard!1 -
unicorngems wrote: »I have always kept fit and always maintained until about 2 years ago where I just totally stopped exercising and I guess I was eating the wrong food. If I could of just stopped and shook myself back then I wouldn't be going through this now! It's so hard!
What would make things easier is to realize that the reduction in exercise caused your caloric expenditure to decrease. And that the "wrong" food, was ANY food you consumed excess calories off. Though the actor is usually you, not the food!
Reducing your caloric deficit to a level that is more sustainable for you will make things less hard too!
A bit of extra activity and an increased awareness of what and why you eat that leads you to the creation of a mild caloric deficit are really NOT that hard to do! And can be kept at for months if you create a plan that suits you.
A half lb a week takes you to your target weight by next year... and well on the process of continuing the same way into maintenance.
A small deficit means minor, if any, changes when you get to maintenance. Which often means that to even get there you will have to concoct and implement a plan that--for you--is semi sustainable.2 -
unicorngems wrote: »I have always kept fit and always maintained until about 2 years ago where I just totally stopped exercising and I guess I was eating the wrong food. If I could of just stopped and shook myself back then I wouldn't be going through this now! It's so hard!
What would make things easier is to realize that the reduction in exercise caused your caloric expenditure to decrease. And that the "wrong" food, was ANY food you consumed excess calories off. Though the actor is usually you, not the food!
Reducing your caloric deficit to a level that is more sustainable for you will make things less hard too!
A bit of extra activity and an increased awareness of what and why you eat that leads you to the creation of a mild caloric deficit are really NOT that hard to do! And can be kept at for months if you create a plan that suits you.
A half lb a week takes you to your target weight by next year... and well on the process of continuing the same way into maintenance.
A small deficit means minor, if any, changes when you get to maintenance. Which often means that to even get there you will have to concoct and implement a plan that--for you--is semi sustainable.
I take full responsibility that I was eating too many calories, I was at a low point and simply did not have the motivation to exercise regularly. Food has sort of also been a comfort for me in the past so when I've been feeling low I've been known to order pizza's or eat large bars of chocolates. I'm now understanding I need to change and tracking everything. I am exercising 4 days a week. I do boot camp, 'boxercise' class, kettle bells class and a core class. I also do at least 45 minutes of walking per day.
What I'm trying to get my head around is the extra calories 'earned' I don't always eat all of these back. Although I recently read on here I should be!0 -
Hi! Another 5'4" person here. The posts kimny posted are very helpful for starting out. When is comes to weight loss, slow and steady wins the race. Losing weight too fast can have negative side effects. It is best to lose at a slow to moderate rate for health reasons and also to work on your eating habits and relationship with food.2
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unicorngems wrote: »Hello,
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
How long have you been trying?
At 5'4 154, you aren't going to get to goal fast, you should be expecting an average of around 1lb per week
These threads might help:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
Hi Kimny,
That is reassuring to know!
I feel it could maybe realistically take me between 5-8 months to loose the weight in a healthy way!
I have 30 pounds to lose and this is putting it into perspective for me!
I'll be sure to check out the links and also to be kinder to myself when it comes to dropping the weight....
I'm exercising and eating right so all in time....:)
Anyone who wants to follow my journey please feel free to send me a friend request.
I started out at 72.5 kg....so it has been very slow but then again I feel I'm now exercising more and tracking more accurately
1 -
unicorngems wrote: »unicorngems wrote: »Hello,
I'm looking for support from other ladies/men around this weight.
Im 5'4 and 154 way too heavy for what I'm used to! I put on alot of weight after a break up I now have a new partner and I'm desperate to get back to the size I used to be.
I'm currently on a 1,200 kcals per day, and I'm exercising 4 times a week (a combination of cardio and strength) To be honest I don't seem to be getting anywhere fast!
Current weight 154 pounds
Height 5'4
Age 30
Who else is in the same boat?
How long have you been trying?
At 5'4 154, you aren't going to get to goal fast, you should be expecting an average of around 1lb per week
These threads might help:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
Hi Kimny,
That is reassuring to know!
I feel it could maybe realistically take me between 5-8 months to loose the weight in a healthy way!
I have 30 pounds to lose and this is putting it into perspective for me!
I'll be sure to check out the links and also to be kinder to myself when it comes to dropping the weight....
I'm exercising and eating right so all in time....:)
Anyone who wants to follow my journey please feel free to send me a friend request.
I started out at 72.5 kg....so it has been very slow but then again I feel I'm now exercising more and tracking more accurately
Yep, the diet industry and the entertainment industry make it seem like if you just eat the right things the right way you can lose a bunch of lbs a week and in a month or two you're a fitness model Instagram star
It's a shame, because it makes a lot of us feel like failures when really we are just living real life. I'm 5'4 (and 1/2) and I started at 145ish. I lost the first 5 lbs at about 1 lb per week, but 140 to 125 took me over a year, at a pace of just about 1 lb per month. I probably could've restricted my calories a little more, or worked out a little more, and lost a little faster, but honestly I learned so much about how to eat for the rest of my life (as opposed to just to lose the weight) that I have no regrets.
I would keep 8 months in your head instead of 5, because as you get closer and closer to goal, it's going to be harder and harder to keep a big enough deficit, so the last 10 lbs or so will probably be at 0.5lbs per week. Plus there will be some holidays in there, you might get a head cold that keeps you from exercising for a week or two, all the little real life stuff that slows you down sometimes. It's good to allow for the occasional wandering off the path. Anyway, you've got this - good luck!2 -
Hello! I’m 35, 5’4” and 157lbs. Never managed to get back down to where I should be after having my kids - I felt best at around 125-130lbs when I was in good shape. I feel like the older you get the longer it can take for your hard work to pay off. I’m trying 16:8 fasting now, not because I think there’s anything magical about it but I do best when I have some kind of program to follow, and cutting out evening snacking helps me stick to my calorie goal much better!1
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Hello! I’m 35, 5’4” and 157lbs. Never managed to get back down to where I should be after having my kids - I felt best at around 125-130lbs when I was in good shape. I feel like the older you get the longer it can take for your hard work to pay off. I’m trying 16:8 fasting now, not because I think there’s anything magical about it but I do best when I have some kind of program to follow, and cutting out evening snacking helps me stick to my calorie goal much better!
That's wonderful thanks for your reply feel free to follow my feed and my diary is open now for friends!0
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