Day 50 of the journey - Question about calories in/out
slowregal661
Posts: 19 Member
Good day everyone,
As title says, i'm on day 50 of a weight loss journey.
So far everything is going smooth, however, I have a few questions about calories in vs calories out over a long period of time.
Before I start let me give some info, i'm a 25 year old male, starting weight of 310,4 lbs, and currently 285,2 lbs
6'0 height (183cm)
I did some math, and over the course of the 50 days, I have consumed, on average, 1597 calories a day(basically 1600)
In 50 days, I have lost 25.2LBS, which gives me a deficit of around 1800 calories a day, explaining the weight loss.
I know some are gonna say it's too aggressive, and I should eat more. I cannot disagree. But I feel perfectly fine, exercise each day, and i'm not starving. I'm tracking my macros and everything is under control.
The question is, how sustainable is this, over a longer period of time, say a year, two years?
Is my body going to adapt to the lower calorie intake and reduce my metabolism?
Should I try to eat a little more? Or just keep going as is, as long as I feel good?
Thanks for your input!
As title says, i'm on day 50 of a weight loss journey.
So far everything is going smooth, however, I have a few questions about calories in vs calories out over a long period of time.
Before I start let me give some info, i'm a 25 year old male, starting weight of 310,4 lbs, and currently 285,2 lbs
6'0 height (183cm)
I did some math, and over the course of the 50 days, I have consumed, on average, 1597 calories a day(basically 1600)
In 50 days, I have lost 25.2LBS, which gives me a deficit of around 1800 calories a day, explaining the weight loss.
I know some are gonna say it's too aggressive, and I should eat more. I cannot disagree. But I feel perfectly fine, exercise each day, and i'm not starving. I'm tracking my macros and everything is under control.
The question is, how sustainable is this, over a longer period of time, say a year, two years?
Is my body going to adapt to the lower calorie intake and reduce my metabolism?
Should I try to eat a little more? Or just keep going as is, as long as I feel good?
Thanks for your input!
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Replies
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I do not have experience losing that much weight, so feel free to take this with a grain of salt - When it comes to undereating, you tend to feel fine until all of a sudden you don't. And once you hit that wall, it can take a long time to recover.
The general recommendation is to lose no more than 1% of your body weight per week, to avoid losing muscle, malnutrition, and hormonal disruptions. Whether or not that still applied to folks with a lot of weight to lose, I will leave to those who have more experience with that.
Welcome BTW
and congrats on getting started and with thinking all this through! 10 -
My experience and what I've frequently read from others: it's very easy to feel great on a huge deficit right up until the point that you don't. My too-large deficit resulted in decreased ability to push myself during exercise, distracting cravings, insomnia, and mood swings. Fortunately I realized what was happening pretty quickly and was able to make adjustments before I experienced more serious consequences like hair loss, gall bladder issues, or excessive muscle loss (I am sure, however, I lost more muscle than I needed to).
I would now say, why push it? I wouldn't consider your plan to be sustainable at all. At best, you'll lose more muscle than you need to and you'll wind up not feeling great. At worst, you might have more serious consequences that make it difficult to continue your weight loss. You're losing at the rate of a pound every other day. You're "tracking your macros," but what's the point if you're not giving your body enough energy to function well over time?12 -
How much of the loss came from a big drop in the first couple weeks? Over the past 3 weeks, what is your average loss per week?4
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janejellyroll wrote: »My experience and what I've frequently read from others: it's very easy to feel great on a huge deficit right up until the point that you don't. My too-large deficit resulted in decreased ability to push myself during exercise, distracting cravings, insomnia, and mood swings. Fortunately I realized what was happening pretty quickly and was able to make adjustments before I experienced more serious consequences like hair loss, gall bladder issues, or excessive muscle loss (I am sure, however, I lost more muscle than I needed to).
I would now say, why push it? I wouldn't consider your plan to be sustainable at all. At best, you'll lose more muscle than you need to and you'll wind up not feeling great. At worst, you might have more serious consequences that make it difficult to continue your weight loss. You're losing at the rate of a pound every other day. You're "tracking your macros," but what's the point if you're not giving your body enough energy to function well over time?
This.
I didn't start out with as much to lose as you have (I was just into class 1 obese, BMI 30.4, and lost down to about BMI 19.5). You seem to have started at BMI 42.1, though since you're male it would be statistically reasonable to expect a desirable BMI for a woman (i.e. me) to be lower than a desirable BMI for you.
I lost too fast for a while, and felt great and not hungry . . . until suddenly I didn't, as Jane says. I got weak and fatigued, and even though I corrected quickly, it took multiple weeks to recover. Some months later, my hair thinned at a higher than usual rate (this is often a delayed effect). I was lucky that nothing worse happened (heart problems are a possibility, as reported by this young woman: https://community.myfitnesspal.com/en/discussion/10761904/under-1200-for-weight-loss/p1. I know you're not eating 1200, but 1500 for a typical man is quite analogous to 1200 for a woman.)
Am I saying this kind of thing will happen to you? No, not necessarily. But you're increasing your risks.
Anecdotally (i.e., based on people's stories here) an initial fast loss can result in a more exaggerated snap-back in hunger/appetite hormones long term, making it harder to sustain weight loss, or maintain a healthy goal weight. That's a consideration, too.
"Reducing your metabolism" isn't really a thing, or at least the definition isn't fuzzy. You'll burn fewer calories via BMR (basal metabolic rate) as you get lighter, since it takes less energy to move a smaller body through the world. But you may move through the world more, because it'll feel easier and be more doable, so who knows how things will net out. There is such a thing as adaptive thermogenesis (loosely, training your body to accept fewer calories, so that it starts to down-regulate some less survival-essential processes (does that sound like a good idea, BTW?
). There's debate about it, but that may be reversible, long term. But it can potentially slow loss below what you'd expect, in the shorter to medium term. If subtle fatigue becomes part of the picture, reduced daily life activity is also a possibility, and that can become habitual. So, it's a crapshoot. To use the old line: "Do you feel lucky?"
I'm also aware that at your current size, you may be in a position where your doctor would say it's a higher risk to stay at a high weight than it is to diet aggressively, for a while. I don't know. (Hint: Ask your doctor.)
Based only on my personal experience, I'd suggest you start gradually increasing your intake, up to more like the 2 pound a week loss rate, soon.
If you haven't, yet, may I suggest that you might want to check out a group here, where are there as some folks with cases more similar to yours, including some who are well along the route to goal weight?
https://community.myfitnesspal.com/en/group/133315-larger-losers
It's for people with 75 or more pounds to lose. The members may have better perspectives on what risks you're taking, at your current calorie level and size, and what the range of consequences (good or bad) might be.
Best wishes!6 -
First off good job on the math. Secondly run it again with only the last 40 days to see what that rate of loss has been.
As you probably guessed before you even asked a ~1800 calorie deficit is not sustainable nor is eating 1600 calories if you are active enough to achieve that deficit. If you have a honeymoon period it can be achievable in the short term but you just passed the 6 week mark where I would tell my Larger Loser members ( @AnnPT77 linked it) that it is time to slow it down to a more sensible and sustainable rate. However, before I go any further I will wait to see what your 40 day results have been. No since in preaching at you if your deficit is actually more in line with the 1 percent rule
The fact that you are asking the question suggests that you would fit in my group. Come by if you'd like.
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.... it is EXTREMELY annoying that I cannot post pictures here...
I have no idea if these links are gonna work
But this was me the first time I lost my weight going from 300lbs to 135lbs.
I powered through it as fast as I could and felt fine until eventually I didnt..
If you can see them... you can see how tired I am... how sick I was looking..
I crashed and burned at the end..5 -
One more vote for “you can lose it fast, but if you do, after you recover you’ll be smart enough to lose it slower the second time around.”
Listen to the smart people above.5 -
Thanks for the inputs, i'd like to add that, even at 310 pounds, I was very very active, but ate too much, which is why I ended up weighing 310 pounds. So for me, there was no "initial huge weight loss", i've been losing a pound every other day since the day I decided to start watching what I eat.
So with the math above, I think eating an extra 400 calories a day would make everything much more sustainable, while still only slowing down the weight loss at a rate of about a pound every 8 days or so.
What do y'all think?
Thanks!5 -
slowregal661 wrote: »Thanks for the inputs, i'd like to add that, even at 310 pounds, I was very very active, but ate too much, which is why I ended up weighing 310 pounds. So for me, there was no "initial huge weight loss", i've been losing a pound every other day since the day I decided to start watching what I eat.
So with the math above, I think eating an extra 400 calories a day would make everything much more sustainable, while still only slowing down the weight loss at a rate of about a pound every 8 days or so.
What do y'all think?
Thanks!
If you have an 1800 calorie daily deficit, adding 400 calories per day gives you a 1400 calorie daily deficit . . . is still close to 3 pounds a week, yes?3 -
Absolutely, 3 pounds a week @ 285 body weight is slightly more than 1%, which makes it more in-line with what is recommended, I think i'll try to aim for 2000 calories. That extra 400 seems like a lot now that i've ditched liquor, chips, and junk food in general... 2
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slowregal661 wrote: »Absolutely, 3 pounds a week @ 285 body weight is slightly more than 1%, which makes it more in-line with what is recommended, I think i'll try to aim for 2000 calories. That extra 400 seems like a lot now that i've ditched liquor, chips, and junk food in general...
I always tried to stay just under the 1 percent rule because it seemed prudent for a person who would be losing for a very long time. It gives you more opportunities at nutrition which will help keep your protein level high enough for muscle retention and possibly help with loose skin. At your weight I was aiming for 2.5 pounds per week. If you are going to keep your foot on the gas I would advise consulting a registered dietitian and having your MFP diary reviewed.
Are you seeing a doctor on a regular basis?
Remember that there is no actual need to hurry because for this all to be successful you will be managing your weight for the rest of your life. Unless you can trust intuitive eating you will be exercising mindful food choices and portion control for forever. Weight loss will be a small chapter even if it takes a few months longer because you went slightly slower.6 -
That is true Novus, but to me, going aggressive is what keeps me motivated, I want the results and so far, they are coming in.
I should see a doctor at some point... last time i've been there was probably 10 years ago
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slowregal661 wrote: »That is true Novus, but to me, going aggressive is what keeps me motivated, I want the results and so far, they are coming in.
I should see a doctor at some point... last time i've been there was probably 10 years ago
As a suggestion, "soon" might be a good point. Since you're planning an aggressive loss rate, it might be good to have some baseline blood tests and such, so you have a chance to identify any going-in health issues that could be aggravated by that, and get some nutrition-related test numbers so you have a comparison as time goes on. Keep in mind that fast loss is a physical stressor, so it would be good to know if you have any pre-existing concerns, as well.
Best wishes!8 -
I think you are doing great...congratulations! I understand your motivation and enthusiasm on this journey.0
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slowregal661 wrote: »That is true Novus, but to me, going aggressive is what keeps me motivated, I want the results and so far, they are coming in.
I should see a doctor at some point... last time i've been there was probably 10 years ago
That is a very short lived strategy. Some people with a lot to lose get regular payouts at the beginning of their loss. It can be a little addicting. Unfortunately it never lasts. In a short amount of time it will become annoyingly normal and you will experience weeks of waiting for results. During those weeks your weight will hover or even go up. You will still lose the same amount you should but it will most likely happen in whooshes.
You might be thinking you will deal with that when it comes. That is unwise considering that almost everyone who thinks that fails to lose all the weight they need to lose or, if they do, they regain some, all, or more.
The scale is a horrible motivator. You should go ahead and read this now:
https://community.myfitnesspal.com/en/discussion/10731694/after-a-year-over-150lbs-lost-learned-a-few-things/p1
It is better to have a process in place that is easy to execute and allows you to be happy-ish with food selection now. Do not deny yourself anything you can moderate.
You do not want to rely heavily on motivation. You are motivated to do lots of things and some of them are at odds with each other. You can be motivated to eat the salad while at the same time being motivated to eat the pizza. Which will win out? A good plan is not to expect the salad voice to always be the strongest. A good plan might be to fill up on the salad first and eat less pizza.
Everyone who starts to lose weight has the same goal and they are motivated. They almost all fail. Don't be the many. Be the few. Be process driven not results driven. The results will come with a good process.
You should see a doctor and a good one that will be thorough.
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I agree with everything you just said, and it's very true.
Well first of all, congrats on losing that much weight, it is an impressive feat.
Now back to my plan, this isn't the first time I have lost weight, I've gone from 260 to 215 in the past, then gone from 280 to 240, and then things changed in life and I moved, got a new desk job and then next thing you know, surprise!! 310 pounds.
So when you talk about early failure, and not to rely on motivation, I know exactly what you're talking about.
The difference this time around, I made lifestyle changes that lead to this weight loss. The other times I was focused so much on losing weight, that I eventually couldn't keep up with it, mentally and physically.
It is also my first time tracking calories, the other times i'd eat "healthy" foods and not what I enjoy, because of fear of ruining the progress I had made.
This time around, I eat what I like, but I keep the deficit, that is one BIG part of my new journey, compared to the other times I tried to lose weight.
Another thing is, i'm happy with how I look as is, i'm not trying to lose weight in an attempt to be happy. I'm happy right now.
I also read your posts, and as we speak, I have the same mind set of losing weight as a " for sure " thing in the long term. There is no doubt in my mind that i'll reach my goal. No matter how long it'll take.
One thing I would like your opinion on, is "how often do you weight yourself". I know the scale doesn't always reflect success. And i'm well aware of it, I also know that soon enough, the scale will start being deceiving, and i'm almost afraid to weight myself with the fear of losing motivation. I've been stepping on the scale every now and then, anywhere from 3 days to 7 days. Now that i'm entering the "slower" part of the weight loss journey, should I try stepping on the scale like twice a month? once a month? Let me know what you think.
Also, if there's anyone reading this that's currently in a similar situation, why not share our journey? I'm open to having a weight-loss partner that enjoys the gym! I'm honestly itching so hard to get back in the gym once Covid-19 clears...
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slowregal661 wrote: »(snip)
One thing I would like your opinion on, is "how often do you weight yourself".
Daily, first thing in the morning, same state of (un)dress, after the bathroom, before eating/drinking.
Then, put it in one of the free weight trending apps (Happy Scale for iOS, Libra for Android, Trendweight with a free Fitbit account (don't need a device), Weightgrapher, others).
This will start helping you learn now how your particular body behaves: What causes water weight fluctuations, how long they take to dissipate, what stalls and whooshes look like, and more. This knowledge will become reassuring when weight loss starts to slow.
After you get a month or so of daily weights in it, the app will also give you a somewhat sensible trend line, but don't mistake it for a crystal ball. It's just a statistical projection. It's a useful form of analysis, but it, too, can mislead.
(snip)
Also, if there's anyone reading this that's currently in a similar situation, why not share our journey? I'm open to having a weight-loss partner that enjoys the gym! I'm honestly itching so hard to get back in the gym once Covid-19 clears...
Join that "Larger Losers" group linked earlier, if you haven't. "Sharing the journey" is what groups are there for.
Individual MFP friends are a good thing, but sometimes give up or go off track, which can be dispiriting. Groups that are semi-active usually keep soldiering on, so there's some continuity of support: Also helpful.
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I have weighed sporadically, then monthly, then weekly, and now daily. I had a very negative relationship with the scale when I first started. It took some time for me to work past it.
The advantage of weighing much less is not being reliant on the scale. I waited long enough and was losing fast enough that no amount of fluctuations would keep me from getting a big amount of lost weight to unwrap. I learned to trust the process of incremental change. I also learned that NSVs are far better than numbers.
Over time, and thanks to MFP, I learned more about fluctuations and since I had a high confidence in my process I gradually started weighing more often. At that time I still almost always lost weight
Eventually I wanted to unwrap it even more so I started a spreadsheet and a couple of week after I did I realized I would not be happy with weekly data so I went daily. Each time the scale went the wrong way my spreadsheet was there with numbers proving why it was impossible for me to gain 1, 2, 3, or more pounds of fat in a day or two. I had a column that compared my results. Seeing a number like -8500 for a 2 pound gain when I was losing 3 pounds a week spoke to my rational side. I would tell myself that even if I had made a mistake in logging the day before there is no scenario in which I made an 8500 calorie mistake. 200 calories was plausible, 500 calories maybe, but not 8500. I am not sure how many times I had to look at that column but I don't even have it in my spreadsheet anymore. I am completely fixed other than still not liking big jumps in weight. I figure I don't have to like them I just can't let them ruin my day anymore or make bad decisions based on them.
So you can see my answer is that it kind of depends on you and where your head is at.
The thing about all of this is you are not marrying anything other than a calorie deficit. The rest you can alter as much as you need as you go. It is more important, imo, to have the right mindset than all the right answers. For me it was impossible to have all the right answers at 50 days in because I didn't even know all the questions. I still don't have them all. I certainly did not have one for how I would feel during a global pandemic. It turns out I am mostly okay but I do see a slight lowering in mood quality and overall enthusiasm. My system is what is normal for me so even if I am not 100 percent into it I can easily execute it and still keep making progress.4 -
I am starting to get more and more verbose. @AnnPT77, @PAV8888, and @lemurcat12 are all bad influences.10
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Me have nothing to add!1
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Wise MFPeops said wise things to OP.2
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Ha!1
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The last one was there just to beat up on the dastardly @AnnPT77 because three simple ascii characters are less verbose than three emoticons!
Err.... to the OP. You're asking. This means you're thinking. The honeymoon period is running to a close. That's probably good!
In 50 days you haven't found a new lifestyle yet. But you're correct in that you needed to think. And you need to keep on thinking about sustainable, incremental, changes that are going to be easy to adhere to. Changes that when taken together will keep pushing you towards a normal as opposed to an obese weight. Changes that don't depend on white knuckling your losses or on being "rewarded" by the scale for the "work" you do. You want to start "naturally" thinking like a thin person.
And yes, you should be planning on several year for this new YOU project. Not several years of suffering; but, several years of some level of mindfulness. At the very least, your YOU project should probably become one of your main hobbies over the next few years. Hobbies can be fun. But you do have to put a little bit of effort into them. So making sure you continue to have fun is a big part of the new hobby. Things that are too painful or too hard are seldom fun. Experimenting with adding satiating and satisfying, good value for your Calories, things to your daily menus? Now THAT is fun! So you do need to be eating enough to be able to experiment with all the goodies you get to try now so that you can have a good arsenal available to you when you get to maintenance!
I prefer to view 1% as a limit, not a goal. Sure as a morbidly obese person you can probably exceed 1%, maybe even hit as high as 1.5% for a short time period without major body composition side effects. However this doesn't mean that there will be NO side effects in the hormonal and behavioural department. And I don't like to deliberately increase the possibility of unwanted side effects!
Your TDEE (total daily energy expenditure) comes to around 3400 (1600 you eat, 1800 for your losses). I am of the opinion that a deficit equal to 25% of TDEE is an aggressive level of weight loss even for a person in your position. 1000 Cal deficit our of 3400 would still be more than 25%. And aiming for a 2lb a week loss would yield a good 100lbs in a year. That's not exactly minor. Or slow. Or too far from your goal weight probably. BTW 2500-2600 is an "average" intake for an "average" male. Is there something wrong with aiming to be... "average"?
You have the great advantage of youth right now. You can choose to make this a one time long term transition. Or you can spend the rest of your life fighting with weight regain and loss and regain and loss and regain....
A lot of the weight loss and maintenance for formerly obese people is played out in the head. Keeping that head in the game long term is what it will take for you to win.
I've added things that I enjoy and that promote where I want to be. I did end up dropping some things I enjoyed that didn't promote where wanted to be. TV time is now zero; MFP forum time is, err, ... high. Book reading is almost zero. Audio-books are loads of fun when walking outside!
<PS: I love the range of 2500-2600. It was my average intake during my first 12 months of logging on MFP. I lost 72.5lbs during that year from 240.6 to 168.1 (5ft 7.8", age 50). My deficit was 695 Cal a day or 21.35% on average, I used trendweight to evaluate my weight level changes.>2 -
Thanks for all this information, you bring up alot of good points, and yes, 2lbs a week is 100lbs in a year, which is an amazing feat.
After weighing myself this morning, I have lost another pound in 3 days and that puts me at 44.6lbs to lose to reach my "initial weight goal" of 240 pounds. Once I reach the 240 pounds goal, i'll set another one, probably somewhere between 200 and 215 pounds.
What you're saying about being young, and making a decision to reach a healthy weight right now and maintain it for another 40-50 years is also very true. I have, for a long time, been putting weight loss on the side with the excuse of "Ah i'm still young, and I still have a few more years to lose the weight" but honestly, that is a very bad mindset, and right now i'm on the right track. All I need to do is to be consistent, and if that requires eating more, I will.
That being said, after 50 days of eating roughly 1600 calories a day, I find it somewhat difficult to eat the extra 400. I'll have to grab something I really enjoy eating to consume that extra 400 each day.1 -
slowregal661 wrote: »Thanks for all this information, you bring up alot of good points, and yes, 2lbs a week is 100lbs in a year, which is an amazing feat.
After weighing myself this morning, I have lost another pound in 3 days and that puts me at 44.6lbs to lose to reach my "initial weight goal" of 240 pounds. Once I reach the 240 pounds goal, i'll set another one, probably somewhere between 200 and 215 pounds.
What you're saying about being young, and making a decision to reach a healthy weight right now and maintain it for another 40-50 years is also very true. I have, for a long time, been putting weight loss on the side with the excuse of "Ah i'm still young, and I still have a few more years to lose the weight" but honestly, that is a very bad mindset, and right now i'm on the right track. All I need to do is to be consistent, and if that requires eating more, I will.
That being said, after 50 days of eating roughly 1600 calories a day, I find it somewhat difficult to eat the extra 400. I'll have to grab something I really enjoy eating to consume that extra 400 each day.
Anything calorie dense but not too filling can help, especially as you adjust: Nuts, nut butter, more olive oil on salad or veggies, full fat dairy instead of low/non-fat. But non-nutrition-dense, calorie-dense treats are fine, too, once all the nutritional boxes are checked.1 -
So the question you should be asking when you're considering how many calories you're going to eat and whether you have trouble reaching them or not is, in my opinion, less about how I'm going to reach 2000 calories today (or hint hint hint 2500 calories, or even more to keep your loss within parameters).
You're practicing weight loss mode eating which is great for loss and regains.
The question should be more about if I were maintaining my BMI 24.9 or less weight today, would this be how I'm eating?
In your mind your goal is to 240 and your goal is 200. And then your goal is to less than 200. And then your goal is to maintain.
I am being mean. I am saying your goals are too focussed on weight loss.
I am confident you will lose the weight.
I am even somewhat confident you will maintain the weight you lose, *if* starting now you keep making choices and think about things you will keep doing for at least 5 years.
You can eat anything, at any time, just not always, or always in the quantities you may have done in the past.
Losing to 200 may be good for your health.
Losing to a weight trend of 200 **and** not substantially regaining for 5+ years is HUGE for your health.
You are thinking of success in terms of weight loss. I am pushing you to think of success as maintenance of a normal weight and of how you're going to be eating at that maintenance.
Eat the same way now while you're losing and it will be more embedded and more likely to continue when you get there. (Which is why now is the time to develop it instead of thinking diet food for the short term)
If your current way of eating cannot feed you 2500 Cal, it obviously cannot work for you long term as a 6ft normal weight person.
How many calories does a lightly active person of your height and age+1 eat at a BMI of 24.9 to maintain?
That's what you need to develop!
So yes I disagree with the reflexive advice of just add more caloricslly dense foods.
No. Spend your weight loss time figuring out normal eating, eating when stressed, when in a hurry, with family, with friends.... some easy go to staples... you have a lot of thinking to do and an arsenal to build!!!2 -
Update on the journey
Day 56 : Down to 28.8 pounds lost, only 1.6 more pounds to go before I reach my "first goal", 280pounds is what I had set in my mind as a first "victory" thing!
Calories wise... I have not been able to eat 2 000 calories a day for the past week I still eat roughly 1 600. I have a few things going on in my life right now that aren't going like I would want to. That makes me sort of sad and makes me avoid food...
Fortunately I can channel that negative energy into workouts and getting out of the house, which is good for my weight loss... Hopefully everything is well soon.0 -
Update : Day 95, 46 pounds down!
I've gotten used to the new eating habits, and the weight is dropping by itself, feeling/looking much better.
One thing i'm not sure about, is once i'm down to my desired weight, (about 30 more pounds), how will it be to maintain the weight? Will it just slow down and be alot more manageable? I'm currently eating about 1800 calories a day, and still dropping 2 pounds a week.
Can any1 share a weight loss + maintaining story?
Right now, I know I will reach my weight, there is no doubt, and it doesn't matter how long it'll take, i'm more worried about maintaining it later on.
Thanks!1 -
Great question.
As someone who has gone from obese to normal weight to obese again, I am a cautionary tale, and I'm approaching my weight loss TOTALLY different this time.
When I lost the weight, and got extremely close to a normal weight for my height, I lost it at a rate of 1.5 lbs per week.
This was way. Too. Fast. My body did not adjust to this, I didn't give it time to. And when I entered maintenance when I got to a Normal BMI, my body DID NOT want to maintain. I was doing extremely unhealthy things just to try to maintain a normal body weight at that point.
Now, even though I am obese and can healthily lose 1 lb+ per week, I refuse. My strategy for the first 30 days of MFP logging was to *maintain* my obese weight. I did that, with no fluctuations. Once I 100% knew what my maintenance calories were (about 2000 per day), I reduced them by 200 to 1800 per day and I'm doing light exercise (walking / yoga) daily. I lost about 2 lbs in the first two weeks, but I attribute that to water weight fluctuations.
Currently I'm on day 44 and aiming for a 0.5 lb a week loss AT MOST. I'm also keeping my goals realistic, not thinking about "ultimate goal weight!"
Every 5 lbs I lose, I am going to re-evaluate my intake/burn rates and adjust MFP accordingly to make sure I don't lose faster than that.
Apologies for writing a book, but I truly believe that slow and steady "wins" the race 🐢0
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