Weight loss is too slow for a obese guy like me
sultank101
Posts: 87 Member
I'm 94 kg and 174 cm. I only lost 4 kg in one month. But I thought the more fat people have the faster the weight goes in the first month..is it because I already have lost weight last year (and gained it back:/)?
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Replies
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You need to adjust your perspective. There is nothing 'only' about losing 4kg per month. A healthy rate of loss is 0.5-1% of your bodyweight per week and you're right at the upper end of what is safe.
So everything is going perfectly fine for you.20 -
It's not universally true that fat comes off faster when people are bigger, although sometimes people do experience that.
Your weight loss is going to be influenced by a lot of things. Some people lose water weight rapidly when beginning a new program because they cut sodium or carbohydrates. Other people are able to lose more weight at the beginning because being larger makes it easier to create a large deficit safely. But there are also people who lose weight at a relatively slower pace. 4 kg in one month is good progress!5 -
You've lost 4kg in 1 month -- that's pretty darn good. Given your stats, I'd say that's right about where you should be.
Why do you say it's too slow? Is there a health concern that you're dealing with?6 -
It's taken me four years to lose 50 kg. I was desperate to lose it fast at first but ultimately that just held me back as I made myself feel awful.9
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4 kg in 1 month IS really fast, my dude.9
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Mate, 4kg in a month IS fast! And to be honest, you're not that heavy; barely in the obese range. Yes, I know you want to lose the weight yesterday, but weight loss isn't fast and you're at a perfect pace here.4
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It really depends on your deficit. It seems like morbidly obese people can lose faster because let's say they're maintaining that high weight with 4000 calories a day. Dropping to 1500/day is a much larger deficit than dropping from day 2000 to 1500.
That's really where that idea comes from so just because you have a lot to lose doesn't mean you will lose faster. It depends where your maintenance started and how big your deficit is.0 -
strangeanimal55 wrote: »It really depends on your deficit. It seems like morbidly obese people can lose faster because let's say they're maintaining that high weight with 4000 calories a day. Dropping to 1500/day is a much larger deficit than dropping from day 2000 to 1500.
That's really where that idea comes from so just because you have a lot to lose doesn't mean you will lose faster. It depends where your maintenance started and how big your deficit is.
Well I lost 17 kg last year but gained it all back..rn I'm eating 1860 calories which is around 500 less from my maintenance I hope. I don't even know exactly if my maintenance is 2300. I'm just following My fitness pal3 -
sultank101 wrote: »strangeanimal55 wrote: »It really depends on your deficit. It seems like morbidly obese people can lose faster because let's say they're maintaining that high weight with 4000 calories a day. Dropping to 1500/day is a much larger deficit than dropping from day 2000 to 1500.
That's really where that idea comes from so just because you have a lot to lose doesn't mean you will lose faster. It depends where your maintenance started and how big your deficit is.
Well I lost 17 kg last year but gained it all back..rn I'm eating 1860 calories which is around 500 less from my maintenance I hope. I don't even know exactly if my maintenance is 2300. I'm just following My fitness pal
A deficit of 500 calories a day means that your goal rate of loss would be 1 pound a week.4 -
sultank101 wrote: »strangeanimal55 wrote: »It really depends on your deficit. It seems like morbidly obese people can lose faster because let's say they're maintaining that high weight with 4000 calories a day. Dropping to 1500/day is a much larger deficit than dropping from day 2000 to 1500.
That's really where that idea comes from so just because you have a lot to lose doesn't mean you will lose faster. It depends where your maintenance started and how big your deficit is.
Well I lost 17 kg last year but gained it all back..rn I'm eating 1860 calories which is around 500 less from my maintenance I hope. I don't even know exactly if my maintenance is 2300. I'm just following My fitness pal
Then you're doing an amazing job. Any TDEE or maintenance calculator is a best guess so it's hard to know your exact maintenance anyway.
I lost 23 lbs last year and gained 15 back so I get the sentiment that losing that weight again does seem harder though I'm not sure why.
But 4kg in a month sounds like you're right on track if not doing even better than expected.1 -
sultank101 wrote: »strangeanimal55 wrote: »It really depends on your deficit. It seems like morbidly obese people can lose faster because let's say they're maintaining that high weight with 4000 calories a day. Dropping to 1500/day is a much larger deficit than dropping from day 2000 to 1500.
That's really where that idea comes from so just because you have a lot to lose doesn't mean you will lose faster. It depends where your maintenance started and how big your deficit is.
Well I lost 17 kg last year but gained it all back..rn I'm eating 1860 calories which is around 500 less from my maintenance I hope. I don't even know exactly if my maintenance is 2300. I'm just following My fitness pal
The aim should not be to lose 17 kg as fast as you can. Your aim should be to keep 17 kg off for the rest of your life.
It will take some different steps to adjust for a new goal.
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I'm assuming you were not concerned about losing too fast last year....yet, as is incredibly common, here you are needing to lose it again... within a year.
Worry less about losing fast and more about losing while doing the exact same things you will be doing when maintaining...
In terms of mechanics your current loss and apparent achieved deficit is actually larger than what you targeted based on what you said.
That said any optimization you need to do has little to do with the speed of your loss so far. and much more to do with how you're going to set yourself up for maintenance.
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Sit back, kick back and relax. The difference, by the time you are at your goal weight, between maintaining and losing more will be 3 apples or 1 candy bar of calories. That's it. It will also take less to maintain less weight, so it won't even be 250 extra calories above what you're eating now.
So kind of look at this as a lifestyle change thing wherein your body reflects those changes gradually and overtime, rather than a purely weightloss thing where the only objective is 'get to weight'.
Otherwise you're going to hit the desired weight and, yeah, gain it back when you're disillusioned that you don't get to 'go back to how you ate before' or don't get the payoff of lots more food OR the dopamine hit of the scale dropping.
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Also I started at obese (190 at 5'5") and I think the most I ever lost was month one and it was only 7lbs. Most of the time it was 5lbs a month. At the end it was 2. It's just a thing. You have to be WELL into obesity to get super fast lost and 207 at 5'7", while obese, isn't into the category where you're going to see 5kg or more a month.2
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I started at 243, 5'5 woman, and 26 days later I'm at 227. So it's a lost of 7.2 kilos. My deficit is intense (1500+ per day). I'm bigger than you and shorter, my deficit is high, yet I lost "only" 3 kilos more than you. It's all about perspective. If I still lose 4 kilos/month when I'm down to 206, I'll be very very happy!! I'd say you are well on your way 🙂2
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I have been at this for 4 years now and I lost 95 pounds...that's great, but I gained 10 back during the pandemic and still have 40 to go.
The time will pass anyway so why not use it to get yourself a better life? Yes it'll take time, but use that time while you still have it to give6 -
sultank101 wrote: »I'm 94 kg and 174 cm. I only lost 4 kg in one month. But I thought the more fat people have the faster the weight goes in the first month..is it because I already have lost weight last year (and gained it back:/)?
Yeah, no. That only happens for TV, or on radical plans which nearly guarantee a rebound.
The loss will be slow, but there is plenty of time, and by the time you get to where you want to be you might be in good enough mindset, healthy habits and routines, that maintenance is a breeze.4 -
I’ve found that the slower you lose, the more you learn. Your lifestyle changes should be for “life”, not until you hit your goal. Figuring out what you like to eat and can moderate to hit your caloric goal is the key to succeeding. Miracle diets and “Biggest Loser” goals might get you to your goal weight, but can you maintain that forever? (Okay, you didn’t say anything about miracle diets, just tossing that in for anyone else who might be.)6
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Also, my hubs has maintained his 120 lb weight loss with WW for a few years now… and he eats the same way now as he did while losing. It took him a year. I’m envious that he loves vegetables…5
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I think you are doing great already so congratulations but if you do want a more rapid loss you could follow the app for 5 days and do a 500 calorie fast 2 days a week... as per the 5:2 diet.. unless there is a medical reason not to do it of course. It will be hard at first but you do get used to it - worth googling Michael Mosley who is the Dr who advocates it.1
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