If I do regular 20 minutes exercise and diet, how fast can I loose weight
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.
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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?
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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 -
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.)
I agree with this, and always recommend here that people find a form(s) of exercise/activity that's enjoyable, or at least tolerable, in part in order to *want* to do it, and continue being active long term for health reasons, as well as secondarily to have a permanently higher calorie budget.
I don't see a problem with warning that "exercise = bigger deficit or more food" can, for some, be a toe on a slippery slope toward dysfunctional thinking about activity, food and diet. (The dysfunction could be "exercise as punishment" or it could be exercise obsession, which we do see in the forums once in a while, or other undesirable thought patterns.) Clearly, those things are not a risk for everyone, and (I hope) we each have a better feel for our own psychological risks than others may have. (It's tempting to feel that everyone else is similar to me, beyond what reality justifies!)
Like you, I wish we'd hear from OP. The post concerned me somewhat that she was thinking - as many people do starting out - that eating "healthy" (varied definitions) plus exercise is how one loses weight. Clearly, those can be in the picture, but as someone who spent around a decade eating mostly "healthy" while training and sometimes competing as an athlete, but stayed obese the whole time, it's completely vivid to me that there's more to the story than healthy food plus exercise.4 -
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.
@freda78 I actually believe MOST people can but many chose not to put the work in. Those of us who have learned the benefit of exercise in maintaining and losing weight don't mind putting the work in.
When I first started losing weight for the first time 10 years ago I only worked out 15 minutes per day. I alternated between lifting one day and walking on a treadmill the next day. My treadmill walks weren't even 1 mile. I wasn't fit enough to run and my HR was very high just walking. As I got stronger and more fit I increased a little each week. The 'do a little more every week' approach led me to running a 3:32 Marathon within 2 years of only being able to walk 15 minutes on a treadmill.
My workouts are an average of 1 hour per day right now and average ~600 calories. As I said in an earlier post, walking is fine but it's one of the most inefficient methods of exercise in terms of calories per hour. An hour walk for me burns about 270 calories for me -- that's still good for .5 lb per week weight loss. I walk to relax, not as part of exercise -- it's just not an efficient use of my time when there are other higher impact exercises. But, like I said earlier, when all I could do was walk -- I walked -- until I could run.
Any able bodied person could eventually build up to this but it does take work. I prefer this approach because I can eat over 2000 calories per day and still lose 1.5 lbs per week.
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FitAgainBy55 wrote: »
People talk about that quite regularly, actually, with the all or nothing thinking and restrict binge cycles and guilt associated with 'messing up' and the problems that causes. It's almost exactly as common as people using exercise to punish themselves - but exercise to punish yourself as part of that guilt cycle is discussed WAY less.4 -
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.
Don't take this wrong because I am a HUGE equality advocate and when women talk about things being harder in the workforce I do believe them.
BUT, when it comes to weight loss and fitness I think the male advantage is exaggerated.
I put my wife's stats into a calculator. We are both currently over weight, BTW. She's 3 years younger, I'm 5'7" and she is around 5'2"ish. We both weigh about the same right now.
A 1 hour run for her would be 591 calories (at a 12 minute mile). A 12 minute mile for me would be 599 calories. I run faster than that so I burn more calories but I intentionally picked a "slower" pace because women do average somewhere around 2 minutes mile slower.
So, the male advantage here is 8 calories per 1 hour run.
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FitAgainBy55 wrote: »
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.
@freda78 I actually believe MOST people can but many chose not to put the work in. Those of us who have learned the benefit of exercise in maintaining and losing weight don't mind putting the work in.
I've noticed lately that this attitude exists in a LOT of areas. I don't know if it's a kind of learned helplessness, an excuse to avoid feeling like a failure because things are hard, a weird kind of neo-gnosticism, or what.
I was chatting with an acquaintance the other day about gardening, and then I translated it to my own thoughts about weight loss over the year (which has felt impossible for me until recent months, despite a few fits and starts over the past decade or so.) This person was flabbergasted that I would even try, that I wasn't "that kind of person," isn't it difficult to figure out the soil, and the right planting time, and what if I forget to water them, and I don't actually harvest anything, etc. etc. This person says, "Wow, that feels like way too much work," about just about everything I say to her. (When I first began running, she also expressed skepticism that I would ever be able to do a 5k. I ran my first about four months later.) I'm kind of stuck with this person, so just "dumping" her really won't work, but having that insight into her general approach to life kind of wowed me. I can't imagine living like that. And while I can't make her change her mind (although I hope and pray she does), I know now that she's wrong.
But even so, I recognized that I made excuses for myself like that with weight loss. After all, like @AnnPT77, I was eating foods most people would consider healthy and I'm certainly no slouch with physical activity. I'm not lazy or afraid to work. But I had built up in my mind that I must not be "the right kind of person" to lose weight, that I was "just naturally fat," that I didn't have the right kind of coordination or emotional control to learn any different way. And anytime I hated being overweight those were the sorts of things I would repeat to myself in some bizarre kind of comforting ritual.
It is probably true that I will never be an elite athlete. But the two options aren't "the absolute best" and "total failure." There's this whole big part in between, and I can always get better if I choose to, working within the parameters. Which are usually pretty generous, for most of us, if we look.7 -
I don't see a problem with warning that "exercise = bigger deficit or more food" can, for some, be a toe on a slippery slope toward dysfunctional thinking about activity, food and diet. (The dysfunction could be "exercise as punishment" or it could be exercise obsession, which we do see in the forums once in a while, or other undesirable thought patterns.)
I don't see that as a problem either, but sometimes I think the message goes too far to the other extreme, that exercise should never be thought of as part of the deficit or has nothing to do with weight loss, only health, and I think that calls for a counter-message, that's all.3 -
I think in most cases the 'I can't do this' actually translates into "I do not find the cost (time, money, effort, taken from other areas of life' worth the reward (results).
And. I don't think there's anything wrong with that. Not one single thing.
I think it's important to acknowledge, to yourself, that that is the case. I think it's important so you don't limit yourself by self-definition.
But in a casual discussion? I don't want to, I can't (because I'd have to make sacrifices in areas that would lead to enjoying life less), I don't have time (without taking away from things that are more important to me), whatever as shorthand because really, it's all personal stuff and *Casual conversation*? Are all fine.
And overanalyzing such statements - in casual conversations, not here or when problem solving - is probably just not necessary.5 -
wunderkindking wrote: »I think in most cases the 'I can't do this' actually translates into "I do not find the cost (time, money, effort, taken from other areas of life' worth the reward (results).
And. I don't think there's anything wrong with that. Not one single thing.
I think it's important to acknowledge, to yourself, that that is the case. I think it's important so you don't limit yourself by self-definition.
But in a casual discussion? I don't want to, I can't (because I'd have to make sacrifices in areas that would lead to enjoying life less), I don't have time (without taking away from things that are more important to me), whatever as shorthand because really, it's all personal stuff and *Casual conversation*? Are all fine.
And overanalyzing such statements - in casual conversations, not here or when problem solving - is probably just not necessary.
I don't know if you necessarily meant to direct this at me, but after reading this I did reread my post and I did come off as really judgmental, and I'm sorry for that because it wasn't my intention at all. People are absolutely entitled to their privacy and don't have to share their reasons for doing anything with anybody if they don't feel like it. I just meant to use my example as a springboard for how I got to thinking about these things within myself.2 -
alisdairsmommy wrote: »wunderkindking wrote: »I think in most cases the 'I can't do this' actually translates into "I do not find the cost (time, money, effort, taken from other areas of life' worth the reward (results).
And. I don't think there's anything wrong with that. Not one single thing.
I think it's important to acknowledge, to yourself, that that is the case. I think it's important so you don't limit yourself by self-definition.
But in a casual discussion? I don't want to, I can't (because I'd have to make sacrifices in areas that would lead to enjoying life less), I don't have time (without taking away from things that are more important to me), whatever as shorthand because really, it's all personal stuff and *Casual conversation*? Are all fine.
And overanalyzing such statements - in casual conversations, not here or when problem solving - is probably just not necessary.
I don't know if you necessarily meant to direct this at me, but after reading this I did reread my post and I did come off as really judgmental, and I'm sorry for that because it wasn't my intention at all. People are absolutely entitled to their privacy and don't have to share their reasons for doing anything with anybody if they don't feel like it. I just meant to use my example as a springboard for how I got to thinking about these things within myself.
Nah, not accusing you directly just doing what you did. I took the springboard about how I relate to people and it reminded me of some stuff I'm prone to do. Like someone says 'I don't have time to knit' and I WANT to be like "Oh please I knit most of the time when I'm waiting in lines, how much tv do you want" and have to stop myself and realize what they actually mean is 'I don't want to give up that time in those places' or whatever.
It helps me sort of balance the self-definition limitations and my tendency to, in my head, be judgy as heck. I have to (mentally) remind myself a lot.1
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