Is there a safe way to lose 30 lbs by May 26?
MPyLP
Posts: 25 Member
Hi everyone, I am a 5'4 38 yr old mom of 3 who used to be very active until recent ovarian surgeries, laparascopic surgeries and of course the diagnosis of endometriosis last year. I used to weigh 125-130 even after my kids. And now I weigh 155 and its just breaking me. I dont like how I feel this heavy. Due to a laparoscopy in June of last year I was unable to do anything short of walking for almost 3.5 months and by then of course even as I watched what I ate I gained weight. As soon as thr holidays passed I began to work out and then a cold took me out of commission for a week and a half. I'm tired of squeezing into my pants. I'm tired of all this excess weight I have and I want to be 30 lbs lighter by May but I want to do it safely. Is this possible? Any advice helps.
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Replies
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Without doing the math, I can say that losing slower is probably better in terms of long term weight control. And, what's the hurry? I assume you hope to control your weight indefinitely, not just for the next few months.
Put your stats into MFP, presume yourself to be sedentary, and select 1lb per week. Hopefully, you can add some exercise now that you've healed and you can account for that as well. The weight will come off just as it went on, so long as you are consistent and patient.6 -
155 is overweight but not obese, so no it's not really safe or healthy (or likely to be sustainable) for you to try and lose 30lbs in just over 4 months. A reasonable rate of loss for someone who is overweight, but not obese is 1lb per week, but as you get closer to goal and into a health weight range that rate of loss is going to slow down.
At your stats, you don't have the room to be making huge cuts to your calories, if you're not as active as you previously were, 1lb per week is going to have you at the lowest recommended intake for a woman (1200), so at best if you're consistent and accurate, you're looking at around 20lbs max by the end of May . When you start sticking short deadines on it, you're setting yourself up to fail IMO - why May, why not just work at it safely and healthily, more to the point - sustainably and it comes off as it comes off?
I'll also add, pants are going to feel a less tight as you lose weight and if you incorporate some strength training, you might have some body recomposition too.
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With 30 Lbs to lose and not really being obese or anything, it's not likely realistic, health matters aside. Weight loss isn't going to be linear, and with 30 Lbs to lose (less to get to a healthy BMI), weight loss is going to slow down as you go along.
I lost 40 Lbs back in 2012/2013...it took me about 7 to 8 months...early on it was pretty easy, but it eventually came to a crawl with the last 10 Lbs or so.
That said...if you start now, you may not be at your goal...but you will have made substantial progress. I personally don't believe having deadlines for being at a certain weight is really a good thing...it takes away focus on progress and on process.9 -
3 kids - not sedentary - Lightly-Active.
This is merely for the household activities associated with 3 kids - if constantly running around with them because of being that age - probably even higher.3 -
Losing 2 pounds a week, is do able on paper. However, even with dedication, planning, stress strategies, physical exercise, and motivation, our weight goals fluctuate even under the best actions. Plan your actions as if your goals are to meet a reasonable 2 pounds a week....you might succeed and, if not, you will be happier focusing on your journey and well on your way to your goal.1
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Losing 2 pounds a week, is do able on paper. However, even with dedication, planning, stress strategies, physical exercise, and motivation, our weight goals fluctuate even under the best actions. Plan your actions as if your goals are to meet a reasonable 2 pounds a week....you might succeed and, if not, you will be happier focusing on your journey and well on your way to your goal.
Not doable even on paper for OP that'd have her on about 600 cals per day.12 -
I started my diet last February needing to lose 30lbs as well....at least to put me in my comfort zone. I’m also petite and was overweight, but not obese.
In the first 3 months I lost 20 pounds. I cut out all alcohol, stuck to a healthy low calorie diet, and stayed active. After the first 3 months, I already felt a lot better and began to drink again and eat more cheat items. Still losing. Just wanted to enjoy my summer. So from feb to may i lost 20 lbs. then during the summer I relaxed a little and lost the remaining 10 lbs over the next four months. I then hit my goal and have been in maintenance since early October.
I suggest serting smaller goals and taking it a step at a time. First focus on 5 or 10 lbs as a goal. Then set a new goal after that.
Fixating on the entire 30 pounds all at once might be setting you up for failure. Kind of like when my house is a mess. If I focus on the entire thing, I might get overwhelmed. But if I focus on just decluttering one area and set a time period to do it, it’s easier. I just suggest not overwhelming yourself. And allowing some enjoyment. The last 10 pounds for me were lost more slowly, but I enjoyed my summer being able to relax with a margarita when I wanted one.9 -
I agree with the above advice to set your goal to one pound a week for now and probably drop to .5 lb for week for the final 10 pounds. Eating the right amount of food is a lifetime concern, not a short term "diet".
I think you will find properly tracking food intake (using a scale, weighing everything in grams (ideally) and carefully selecting MFP entries) will be an eye opener.
I'm 5'3" and now weigh 118 lbs, down from 142 lbs in May 2019. I lost one pound in May & June 2019, joined MFP in July 2019 and lost 19 pounds from July 2019 to February 2020 by actually tracking my intake. (I have unintentionally lost 4 more pounds in the last 10 months due to GERD issues.)
Walking is pretty much the only exercise that I can do and that did not prevent me from losing weight or maintaining.9 -
Thank you everyone. I have adjusted to start off at 1 lb per week, have incorporated alot more protein, whole grains and fiber as well as water and I have added resistance bands to my workout ( omg I love those things). I wanted to try to be at 125 for my anniversary but I realized THAT is not gonna happen especially with me working on top of coming home and helping kids with remote school work and lifes little unexpectancies. So I am sticking to this and hopefully be at least 20 lbs lighter. Thanks for the support.19
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Thank you everyone. I have adjusted to start off at 1 lb per week, have incorporated alot more protein, whole grains and fiber as well as water and I have added resistance bands to my workout ( omg I love those things). I wanted to try to be at 125 for my anniversary but I realized THAT is not gonna happen especially with me working on top of coming home and helping kids with remote school work and lifes little unexpectancies. So I am sticking to this and hopefully be at least 20 lbs lighter. Thanks for the support.
That sounds like a really good plan. Thanks for the update: I always wonder what happens in people's next chapter, after they post here! 🙂7 -
Thank you everyone. I have adjusted to start off at 1 lb per week, have incorporated alot more protein, whole grains and fiber as well as water and I have added resistance bands to my workout ( omg I love those things). I wanted to try to be at 125 for my anniversary but I realized THAT is not gonna happen especially with me working on top of coming home and helping kids with remote school work and lifes little unexpectancies. So I am sticking to this and hopefully be at least 20 lbs lighter. Thanks for the support.
Good for you. Even if you don't lose 20lb (weight loss isn't linear, it'll slow as you get lighter anyway plus the end of May is 16 weeks away), any weight loss at all is still better than where you are right now and will hopefully give you the encouragement to continue.
In case you haven't read it elsewhere, weigh yourself regularly (be that daily, weekly, monthly or whatever) but be aware that your weight will fluctuate - what you're looking for is a downward trend over longer periods. Blips where you gain 1 or 2lb overnight are likely to be water weight not your body suddenly gaining fat.3 -
So today I finished my log and it stated if i kept it up I could weigh 145 in 5 was and I just looked at my log and im actually surprised and VERY proud of myself bc I did kinda cheat with a pepsi BUT I made sugar cookies AND chocolate chip cookies with my kids and I didn't get one. Instead I had a bowl with 1 cup measured All bran with 1/2 cup 2% milk which I also measured and I didn't feel hungry. I also incorporated salmon and quinoa to my diet.
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Good morning I am ready to start the day. Eating my whole wheat and fiber bc today will be busy0
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If you were like over 250lbs then yes.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Not safe for her. Mathematically she'd have to be eating well under 1000 calories to achieve that. Bad advice.Losing 2 pounds a week, is do able on paper. However, even with dedication, planning, stress strategies, physical exercise, and motivation, our weight goals fluctuate even under the best actions. Plan your actions as if your goals are to meet a reasonable 2 pounds a week....you might succeed and, if not, you will be happier focusing on your journey and well on your way to your goal.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Not safe for her. Mathematically she'd have to be eating well under 1000 calories to achieve that. Bad advice.Losing 2 pounds a week, is do able on paper. However, even with dedication, planning, stress strategies, physical exercise, and motivation, our weight goals fluctuate even under the best actions. Plan your actions as if your goals are to meet a reasonable 2 pounds a week....you might succeed and, if not, you will be happier focusing on your journey and well on your way to your goal.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Thank you. So far my average is around 1400 calories per day and im getting close. Yesterday it let me know that if I keep it up at that rate I will weigh 145 in 5 wks. Is this pretty accurate?0 -
My mistake it is 1430 per day. I feel accurate numbers help1
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Bad idea 30 pounds in that short of a period of time is not safe or healthy. I have lost 98 pounds and it's taken me 2 years. The average amount to lose when your obese is 1.5 to 2.0 a week. At 155 your overweight but not obese. You would have to be doing something pretty drastic to your body to lose that amount of weight in such s short period of time. You will gain it all back shortly and then some. Slow off stay off.2
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That's IF weight loss were linear. But it's not. As weight goes down, you tend to lose less and less per week. So instead of 1lb you might lose .8lb. But IF you are consistent and patient, then it should continue to go down.
Not safe for her. Mathematically she'd have to be eating well under 1000 calories to achieve that. Bad advice.Losing 2 pounds a week, is do able on paper. However, even with dedication, planning, stress strategies, physical exercise, and motivation, our weight goals fluctuate even under the best actions. Plan your actions as if your goals are to meet a reasonable 2 pounds a week....you might succeed and, if not, you will be happier focusing on your journey and well on your way to your goal.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Thank you. So far my average is around 1400 calories per day and im getting close. Yesterday it let me know that if I keep it up at that rate I will weigh 145 in 5 wks. Is this pretty accurate?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I joined mfp in Feb and went from size 10 to size 2 by May. It is possible. But you need to be careful. I started with 1350 daily calories and slowly increased until I was at 1800. I was pretty active, working out daily and a busy full time job.0
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I realized skipping breakfast was totally not good for me bc by lunchtime I'd be starving and eat wte I could just to not feel dizzy or what not so now I MAKE at least a coffee and something light and filling for breakfast. Most days I dont eat lunch0
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And I realized I REALLY love wheat bread with all those seeds and whatnot in them. So that makes it easier for me to incorporate it and I never realized Salmon and quinoa versatility2
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[/quote] Thank you. So far my average is around 1400 calories per day and im getting close. Yesterday it let me know that if I keep it up at that rate I will weigh 145 in 5 wks. Is this pretty accurate? [/quote]
It's a guide. However, it's based on every day being identical to today and that's highly unlikely. You may eat a little more of one thing and a little less of something else, it may be hotter or colder outside, you may drink more water, you may walk an extra 50 paces each day or walk 20 paces less.
Two important things to focus on
- through trial and error, learn what keeps you feeling fuller for longer vs what are empty calories. Many people say protein and fat are king, others swear by carbs.
- aim to weigh less on your anniversary at the end of May than you do today.
As you learn what works, don't deprive yourself. If you really fancy a cookie that you've baked with your kids, have one if you can see a way to fit it in with your calories for that day / week, perhaps by putting on less potato or a smaller portion of pasta on your plate and adding more veg instead. It's far easier to lose weight if it's not an ordeal.2 -
Thank you. So far my average is around 1400 calories per day and im getting close. Yesterday it let me know that if I keep it up at that rate I will weigh 145 in 5 wks. Is this pretty accurate? [/quote]Strudders67 wrote: »
It's a guide. However, it's based on every day being identical to today and that's highly unlikely. You may eat a little more of one thing and a little less of something else, it may be hotter or colder outside, you may drink more water, you may walk an extra 50 paces each day or walk 20 paces less.
Two important things to focus on
- through trial and error, learn what keeps you feeling fuller for longer vs what are empty calories. Many people say protein and fat are king, others swear by carbs.
- aim to weigh less on your anniversary at the end of May than you do today.
As you learn what works, don't deprive yourself. If you really fancy a cookie that you've baked with your kids, have one if you can see a way to fit it in with your calories for that day / week, perhaps by putting on less potato or a smaller portion of pasta on your plate and adding more veg instead. It's far easier to lose weight if it's not an ordeal.[/quote]
You have no IDEA how much I appreciate your advice. I was prepared to damn near torture myself at the beginning of all this bc I was like "okay zero sugar and train train train and just water " and I felt AWFUL. And then this week I incorporated new foods i otherwise would have kinda just been tempted to try at least once and omg. I LOVE the taste of All bran and I love how I feel. I'm a big seafood lover but salmon always seemed so intimidating to make ( who knew it was SO easy, SO versatile and so delicious) and of course our main culinary....tastes I guess(idk how to say it in English sorry) is traditional Mexican dishes and to these I've upped the fiber, grains and greens as well. And I feel amazing. I'd try to work out til exhaustion but I learned how to prep and now I feel great, light and simply calmer happier. ALL the tips and advice you have given me has given me the faith that I CAN do this regardless of any timelines I can lose weight, and feel great and be healthy and still treat myself. So from the bottom of my heart.. I thank you.5 -
Is it bad to skip lunch sometimes? Sometimes I'll eat a bowl of all bran and 1 egg with 21 grain toast and by lunch time im still full. By dinner time im just about ready to eat. But I dont want to jinx myself by missing a meal.0
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Is it bad to skip lunch sometimes? Sometimes I'll eat a bowl of all bran and 1 egg with 21 grain toast and by lunch time im still full. By dinner time im just about ready to eat. But I dont want to jinx myself by missing a meal.
It's fine. Just don't undereat your calorie goal by lots, on any regular basis. It's very, very likely to come back to bit you. If you're lucky, eating too little, too often just results in an overeating episode. If not so lucky, persistent undereating (too-fast loss) can have health consequences. If there are consequences, the less severe ones are fatigue, weakness, counterproductively slowed weight loss through fatigue, and - often after a few weeks delay - hair loss or brittle nails.
Eating schedule changes are purely personal preference. Being a little low (or a little high) on calories now and then is no big deal. Persistently undereating *can* be a big deal.4 -
So when I began this journey I weighed 158.6 I just weighed myself and I weigh 154.0. I lost 4 lbs! I know I shouldn't get too excited but I am. Yay!3
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Get excited! Woot woot3
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Is it bad to skip lunch sometimes? Sometimes I'll eat a bowl of all bran and 1 egg with 21 grain toast and by lunch time im still full. By dinner time im just about ready to eat. But I dont want to jinx myself by missing a meal.
Is it bad?
This is how I'd think about it.
If I had a workout later and a skipped lunch caused me to not have enough energy for it - yes that was bad.
If I had house chores later and a skipped lunch made me so tired after work I just watched TV all night - yes that was bad.
If I skipped lunch and was so hungry for dinner I way over did it and ate many more calories than lunch would have provided and went over my goal by a big amount - yes that was bad.
If it allowed me to eat more at dinner or have special treat and no other ill effects that day or the following - no that wasn't bad.
If this happened constantly and I have the knowledge that I'm cutting say 300 calories extra from an already reasonable diet, and I know the body can adapt by slowing down daily burn I'll likely never notice - that is bad and I'd figure out an adjustment somewhere if weight loss initially increased than slowed down.3 -
So I've gotten the swing of this. I'll have a light snack for lunch sometimes and if not ill have a light but filling dinner. Started my zumba again and I feel great4
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