30 kgs for the summer
Replies
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“Around one kilo per week is a safe amount to lose for most people” https://www.google.ie/amp/s/m.huffingtonpost.com.au/amp/2017/08/13/whats-a-safe-amount-of-weight-to-lose-in-a-week_a_23074202/ There you go. We can all find articles to back us up.
YOUR article says: "I generally would recommend 0.5–1 kilogram per week across the board," Spendlove said. "Losing more than that is often not sustainable.""
AROUND one kilo = 0.5-1 kilogram is your article's claim.
AROUND one kilo = 1.5 kilos is YOUR claim.
That extra 500 Calories you're casually "throwing in there" to go from 1kg to 1.5kg is approximately 25% of your TDEE.
A 25% deficit is high; but, appropriate for a while for someone who is starting out obese.
A 50% deficit is called "I want to play in Minnesota!" *Keys, A.; Brožek, J.; Henschel, A.; Mickelsen, O.; Taylor, H. L. (1950). The Biology of Human Starvation (2 volumes). St. Paul, MN: University of Minnesota Press, MINNE edition. ISBN 978-0-8166-7234-9.
Take a wild guess whether you would get the same push back if you stated you wanted to lose 0.5 to 1 kilogram a week. (Hint: not from me given your starting weight.)
Take a wild guess whether anyone is objecting to your 30kg target (given your adjusted height and that you would be moving from BMI 34 to 23)... NOT ME!
Exercise AND FUEL your exercise. Lose at a reasonable rate. Make choices you think you will be able to keep making for 5+ years... then hopefully you will be able to avoid getting derailed by the next big bump on the road.6 -
I’m going to briefly chime in... mentioning something I haven’t really posted about yet. I have been using MFP since September. I had 30ish lbs to lose (5’4” - starting weight 173, goal of 145, currently at 152ish). I chose 1lb/week and it was almost spot on after the initial water weight. For months that’s what I did, and for months that was fine. Then I started training for a triathlon. I was eating back all of my exercise calories (and it wasn’t nearly as many as you are planning on burning) yet still hungry all.the.time. I noticed more hair loss (a lot is normal for me, but I was having to clean the drain out more frequently which was a red flag). My heart palpitations kicked up several notches (my heart started randomly racing and skipping beats, nothing new, but way more frequent and longer lasting that my normal). I was tired. I was dizzy. I posted about it and others mentioned that training might not go hand in hand with weight loss in this stage of my journey, and I also hadn’t stepped back to realize that with under 10lbs left to lose I should back down to .5lbs/week. I have upped my calories for the last week or two and am starting to feel better (fighting a cold his week, so that didn’t help). My heart isn’t acting up anymore, thankfully. I am able to get out of bed a little earlier in the morning. No dizzy spells when I stand up or move too quickly.
All that to say this: even with a “safe” rate of loss, and losing as expected for my stats, it was still too much and I was starting to show some increasingly more major symptoms... none of them necessarily new, but most definitely my body was trying to get my attention.6 -
I appreciate your spunk. And who doesn't want to lose 20lbs in a month! Sounds too good to be true! I've done it, but well we know how the story goes, i gained back 30, and here I am again, this time trying desperately to find a plan I can stick with for life. Also now maintaining my hard earned muscle mass matters big time! Whats weird is I still fall into the old mentality of oh I should try and lose 10lbs this month! Old habits die hard i guess. We get so focused on the scale, what would it be like to shift that to being the healthiest version of you possible? Just a thought, you motivation is honestly inspiring4
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I understand, everyone, I really do. And again, I appreciate the insightful feeback.
But 1,5kg/week is really what you lose in the first couple of weeks when you are 90kg, 30kg overweight and eating junkie food all the time. Your body feels the change in your habits and responds to it.
After that, I’m fully aware that the weight loss will slown down, that some weeks I’ll lose 1kg, some weeks 0,5kg and some weeks I’ll lose nothing. And that’s why I said that you shouldn’t worry. When these weeks come, I have no intention of eating less than 1500 calories or exercising more to reach the 30kg mark.
However, as I said, having a big goal motivates me. And that’s why I set it. Will I lose 30kg in the next 5 months? Maybe not. But the closest I get to this number, the better.
Also, when I said that I would eat around 1500 calories and burn around 400 in exercise, these are also approximate numbers. It wouldn’t bother me if some day I ate 1750 and burned only 250, for example. On weekends, most likely my calorie intake will be higher and my exercise minimal.
Maybe the issue here is that you read everything I wrote like it was set in stone, when it really wasn’t. I can see why you did that, as I wrote my first comment in a hurry and didn’t go into much detail. Also, you don’t know me.
The bottom line is, don’t take these numbers too seriously. I will do this on a day by day basis, with my big goal ahead of me keeping me on track.3 -
Okay, this sounds far more reasonable, and I'm really happy to hear it . We can only go by the words you've written, which is what we were doing. You will most likely have a bigger loss the first couple of weeks, as you say, because it's pretty normal to lose a chunk of water weight at the beginning.3
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Week 1 update
IW: 91.2kg
CW: 89.9kg
WL: 1.3kg
This week I tried to keep my calorie intake under 1800 during the week (didn’t keep track during the weekend). I burned 400-500 calories 4 days/week (bike) + 6500 steps Monday to Friday.
I didn’t cut anything from my diet, only reduced portions. I even had dessert almost every day.
I had beers Saturday and ate indian food out on Sunday, so I am happy I was able to lose more than 1kg this week.
For next week, my goal is to have dessert only twice and exercise 5 days. I want to lose 1+ again.0
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