If I do regular 20 minutes exercise and diet, how fast can I loose weight
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Eislyn
Posts: 1 Member
Let say I have 200 pounds, and 5,5 foot, (130kg, 168cm) how fast can I loose weight to reach 150-170 pounds and can I reach that much?
activity should be upped from very mostly sedentary to low to mid activity, 20 minutes of exercise, healthy diet, plus bit more if needed.
Ideally I want to loose weight in a year or so.
activity should be upped from very mostly sedentary to low to mid activity, 20 minutes of exercise, healthy diet, plus bit more if needed.
Ideally I want to loose weight in a year or so.
2
Replies
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30 to 50 lbs in a year may be doable at your starting height and weight. Just set your loss rate to MFP for 1 lb a week, eat that calorie goal plus exercise, and adjust as needed. 150 at 5'5" is right at the top of the healthy weight range for your height (that's also my height) so that is not an unachievable target at all.
I say *may* because no one can guarantee results for you in a certain amount of time. That part depends on you and your consistency.8 -
You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp2
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A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.7
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That rate of loss over a year is completely doable...just be aware that weight loss is slow (so get "fast" or "how fast" out of your brain) and requires consistency over time. Many people fail to reach their goals because they are severely lacking in consistency, particularly over the long haul after the "honeymoon" period is over.8
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If eating in a healthier manner as you define it brings your calories into alignment with creating an appropriate deficit, and you continue to apply the deficit over time, the results you seek are very much achievable.
Being sedentary is not particularly healthy for people, so becoming more active and even exercising are good things and probably beneficial independently of weight management.
Counting calories with varying degrees of accuracy can help you create an appropriate deficit. Eating healthier may be quite effective but is also probably much less precise of an instrument!
If you do create a deficit you will lose weight.
If your weight trend over time (4-6 weeks) shows an approximate 1lb decrease per week you will be well on your way to achieving your goals!4 -
missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
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You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
Wow, this is really interesting - thanks for the link! 👍3 -
FitAgainBy55 wrote: »missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
that's true, but not everyone is fit enough to work out that much day in day out, and many people will never be. If you happen to be a woman this is even more difficult. For me, I'd need to run 10km every single day to get a 500 calorie exercise burn.3 -
FitAgainBy55 wrote: »missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
Exercise is good, all helps and all that, but most people simply cannot do the sort of exercise that makes a significant difference to their weight.
Be it time limitations or fitness limitations.
When I was obese walking was a challenge!
I now do an hour and a half a day, only possible because I have lost 45% of my body weight and because being retired I have the time to spend. I am just about to go out for my 5 mile walk, which takes exactly 90 minutes but if I factor in the getting ready and the recovery - it takes 2 hours out of my day.
There is no way I could have done that every day when I worked and even now on my regular day of visiting my mother I am doing this at 9pm at night. Luckily I live in safe area so have no issue being out at that time of night but I also use the option of steps at home instead if the weather is not up to it. Steps is boring and I struggle to get through the 90 minutes, but I do do it, but I much prefer the walking.
Just saying, that while for sure some people can run or do really hard workouts and good for them, brilliant, but for everyone else - what matters for weight is what happens in the kitchen.
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The link has some amazing information and resources. It was what I needed for my waning motivation. Thank you!1
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FitAgainBy55 wrote: »missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
Exercise is good, all helps and all that, but most people simply cannot do the sort of exercise that makes a significant difference to their weight.
This isn't really true. A lot of increasing TDEE is about increasing general activity (compare your maintenance if sedentary vs active on MFP).
When I started and was obese, my goal was to cut 500 cals from sedentary maintenance and to add exercise or other movement to burn 500 more cals. I figured it would take a while to ramp up, but I realized I wasn't really sedentary already just because of all the walking I did regularly, and I did ramp up by adding biking and swimming and eventually some running. But early on I was burning about 500 cal on average per day vs being sedentary.
That's assuming 2 lb/week -- for someone like OP, trying to lose 1 lb/week and starting at sedentary, you can cut 500 cals from sedentary maintenance or you could cut 250 cals and increase exercise/activity to get to 250 cals extra on average per day. IMO, many would find that difference in approach significant to them.5 -
You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
Lots of disagrees on this one. I was quite impressed. It pretty much nailed my TDEE. How come it’s controversial?2 -
You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
It's probably not the link nor the research that supports it!
I suspect that the disagreement has to do with the fact that you SOUND as if you are saying that a set amount of calories will set one to lose x in y time.
I happen to know what the bodyweight planner is and it would still take quite a bit of knowledge/effort to specify correct physical activity levels and I realize that it is more a tool to play what if scenarios as opposed as something that will generate a single magic figure.
But you SOUND as if you're saying it will produce a single magic figure.... at least that would be my first read and why I would give it a disagree based on that read.4 -
You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
Lots of disagrees on this one. I was quite impressed. It pretty much nailed my TDEE. How come it’s controversial?
I dont know that the linked site is controversial - perhaps people just disagreed with the idea of directing someone to another site to work out your calories when that function is right here on MFP.
and anyway 3 disagrees isnt really a lot....4 -
Possibly because you can do everything perfect and STILL not get it to goal since weight loss isn't linear.You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
Lots of disagrees on this one. I was quite impressed. It pretty much nailed my TDEE. How come it’s controversial?
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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I’m guessing you didn’t get to 200 lbs in year. So, be patient with yourself. This is a lifestyle change, not a quick fix.
1-2 lbs of weight loss per week is a reasonable goal. With a consistent caloric deficit you should be able to lose 50lbs in a year.
Even better than that, since you’ll have embraced a healthier more active lifestyle, you’ll keep that weight off.
Track your progress and watch for trends. You’ll start to see the scale trending downward. I say trending, because the scale will fluctuate.
Stay positive. Everyday is a new day to plan, track and make progress.1 -
You're welcome! I'm taking an online class on obesity, and that's a website they recommend...maybe because it's a government site, and MFP isn't? I like it because you can mess around with different dates and exercises and get a realistic idea of what your goals might be. I think most people know it's just an educated guess and everyone is going to have a different result. I don't even pay attention to disagrees anymore, except to try for 100 to see if I get a badge, haha. (I think sometimes people accidently disagree when they're using touchscreen phones)You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
Wow, this is really interesting - thanks for the link! 👍You can go to this NIDDK website, and fill out your info. It'll give you the calories you need to eat to lose that much weight in one year...https://www.niddk.nih.gov/bwp
Lots of disagrees on this one. I was quite impressed. It pretty much nailed my TDEE. How come it’s controversial?
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FitAgainBy55 wrote: »missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
that's true, but not everyone is fit enough to work out that much day in day out, and many people will never be. If you happen to be a woman this is even more difficult. For me, I'd need to run 10km every single day to get a 500 calorie exercise burn.
Yes! It’s important not to rely too much on exercise to create your deficit as it’s easy to shift into the “exercise is punishment for eating” zone.3 -
FitAgainBy55 wrote: »missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
that's true, but not everyone is fit enough to work out that much day in day out, and many people will never be. If you happen to be a woman this is even more difficult. For me, I'd need to run 10km every single day to get a 500 calorie exercise burn.
Yes! It’s important not to rely too much on exercise to create your deficit as it’s easy to shift into the “exercise is punishment for eating” zone.
This is why I favor working it in upfront rather than using it as a fallback if you overeat. But there's absolutely nothing about planning to use activity/exercise as part of the deficit that inherently leads to exercise as a punishment. I've always included it since for me the idea to to be healthier and more fit, and exercise is an important part of that. (That sounds like what OP is going for too, and that she intends/wants to include adding in exercise as part of her plan, although it would be nice if she'd come back and tell us what she's thinking and how it's going.)0 -
FitAgainBy55 wrote: »missysippy930 wrote: »A year is very doable if you are at a calorie deficit. Exercise is great for overall health, but not necessary for weight loss. Calorie deficit is how weight is lost.
As you said, a calorie deficit is how you lose weight. Exercise can help create that deficit, so it's not just for health. My sedentary TDEE is around 2100 but my actual TDEE is closer to 2700. That difference alone is good for over 1 lb per week weight loss.
that's true, but not everyone is fit enough to work out that much day in day out, and many people will never be. If you happen to be a woman this is even more difficult. For me, I'd need to run 10km every single day to get a 500 calorie exercise burn.
Yes! It’s important not to rely too much on exercise to create your deficit as it’s easy to shift into the “exercise is punishment for eating” zone.
This is why I favor working it in upfront rather than using it as a fallback if you overeat. But there's absolutely nothing about planning to use activity/exercise as part of the deficit that inherently leads to exercise as a punishment. I've always included it since for me the idea to to be healthier and more fit, and exercise is an important part of that. (That sounds like what OP is going for too, and that she intends/wants to include adding in exercise as part of her plan, although it would be nice if she'd come back and tell us what she's thinking and how it's going.)
Yeah, this is how I view it too. I look at my exercise calories to aid with my deficit (eating more is always a nice incentive for working out.). It's not the only reason though...I'm learning that it seems to be connected with my BP numbers, and potentially getting off the meds is a motivator. Plus there are just general health and mental well being reasons to do so. I already plan ahead to exercise each day, though.1
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