How much can I expect to lose each week if...?

neffyworld · September 2021

I set it to lose 0.25kg, 0.5kg or 1kg? is it accurate?

My weight is currently 115.5kg. Will I lose weight faster because my weight is higher, or only if I set it to lose 1kg? I think the calorie loss is too aggressive, but I really want to lose 5kg by my birthday in mid October.

Thanks

amusedmonkey · September 2021

Set it at a comfortable level you will be able to keep up. 0.5 kg seems like a good choice, 1 kg is likely a bit steep if you're not exceptionally active (I remember I had it set to about 0.5-0.6 kg when I weighed 116. How much you actually lose will depend on many factors like how accurately you count your calories, how accurately you estimate your activity level, how your individual body handles calories, if there is any water retention for any reason like exercise or sodium...etc. Usually, 6 weeks is enough to learn how much weight loss you average a week. If after several weeks you're averaging higher than 0.5 kg a week, then you have room to eat a little bit more. If you're averaging lower, then you have a choice to either lower your calories a bit or accept the slightly lower rate of weight loss.

neffyworld · September 2021

My weight went from 117.5kg to 114.2kg in the first week with my loss set to .5kg (but I was overestimating some of the calories in my food because I didn't know how much I was eating), and this second week my weight is stuck at 115.5kg.

I've been trying to walk everyday, 10,000 steps most days, a few days off, and did 20,000 steps for three days in a row. I had today off because I felt like I needed a rest, but I struggled to stay within my calories (had weightloss set to 1kg).

callsitlikeiseeit · September 2021

like amused up there said, there are a lot of factors as to how accurate it is. In general, it is reasonably accurate, assuming all things are equal (your activity level is set correctly, your calorie counting is accurate, your body falls in a 'normal' range as far as BMR and TDEE goes, and the other things she mentioned). If exercise is new to you, you will be retaining water from that, as well. You will do the same if you are a female with a monthly cycle.

5kg off 115 kg (11 pounds of 254 pounds for those that don't speak proper english lol) in a month is possible, though a lot of that will be water weight and not REAL weight. it would show on a SCALE, but would likely not be visibly noticeable to you or anyone else (just letting you know)

Also, don't set your calories too low. The fastest rate of loss (1200 for women and 1500 for men) is not the best rate of loss. Although very tempting to set it to lose faster, it will make it harder for you to maintain and stick to your calorie goals because you will be ... well, hungry. Be kind to yourself, give yourself a few more calories, and you will still lose weight and be less likely to deviate from your plan and therefore more likely to succeed.

Lietchi · September 2021

Some things to take into account:
- one week at the same weight is not 'stuck', weight loss is not linear
- it's especially common to have a stall after a fast loss at the beginning of weight loss (fast loss = water weight, so the body 'recalibrates' the water weight level afterwards)
- it's also common to have a stall when starting/increasing activity level, the body will retain water weight in the muscles for repair.
- 10k to 20k steps is quite a lot. Are you taking these steps into account for your calorie goal, by logging exercise, or with a synced fitness tracker?
- (consistently) struggling to stay within your calorie goal means you have set your weight loss to a rate that is too aggressive or at the very least you need to start with a smaller deficit to give your body some time to get used to it

neffyworld · September 2021

I'm using a fitbit to track my steps.

neffyworld · September 2021

I've cut my walking back to one hour per day and set my loss to 0.25kg a week. Not very excited about it. Hoping the weight comes off a bit faster in the beginning.

How much can I expect to lose each week if...?

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