Twice a day workout

Unless you weigh 500 lbs, 5 lbs per week fat loss is completely unrealistic. You might need to readjust your expectations.
The less you weigh, the less weight you can safely lose in a week. 1% of your current weight is generally recognized as the high end of the range. 0.5% is sane and reasonable. At 250 lbs, a 5 lb loss would be 2% - in the first week or 2, you might see that sort of loss, especially if you reduce carbs - but it will be mostly water weight. If you just need to make a weight for a sport, dehydrating yourself might work. But you'll gain it right back when you drink some fluids.

Spoilascanb wrote: »

@DancingMoosie what is HIIT?

High intensity interval training. If you don't know what it is, you're probably not doing it.

Hard to think of a worse time to double your exercise when you are also attempting a really unwise rate of weight loss.
Would really like to know what makes you think 5lbs a week is achievable or sensible?

Maybe think in terms of percentages?
0.5 to 1% as a reasonable range for weight loss.
10% a week increase in exercise training load as an experiment to see if you can tolerate it but monitor your recovery and fatigue levels.

Spoilascanb wrote: »

I am obsessed! I am 5’4 weighing 220

At 5'4" and 220, not knowing your age (wild-guessing 30), your TDEE to maintain your weight (not MFP maintenance) with a desk job and an average-ish home life would be expected to be about 2000-2100.

To lose 5 pounds a week, any of us would need to have an average daily calorie deficit of 500 calories per pound of loss rate, so for 5 pounds a week, we'd need to eat roughly 2500 calories below our TDEE on average daily.

The exercise you plan would be (guessing, generously) around 400-500 calories per session. That's 800-1000 calories of exercise.

So, calories burned, at the high end of each of those estimate = 2100 + 1000 = 3100 calories.

To lose 5 pounds a week, eat 2500 calories less than that. 3100 - 2500 = 600 calories that you could eat.

Without even getting into whether your fitness level is up to 2-a-days, issues around extreme deficits creating meaningful health risks **, the potential for appetite/stress hormones to have consequences well beyond a month that will make loss tougher, undernutrition (600 calories if all protein = 150g protein, which you'd probably need for 2 a days . . . but you need more than protein).

** At the extreme end, this story, at higher calorie intake than you're implicitly proposing:

https://community.myfitnesspal.com/en/discussion/10761904/under-1200-for-weight-loss/p1

Is super bad stuff sure to happen? Of course not. But you're pushing the risk level past the red-line, if trying to lose 5 pounds a week.

I'm sorry, I'm ranting. OP, please - this is not a good idea. It will be counterproductive, is likely to backfire big time. . . even if you can stick with it for a month.

Please don't. Weight management, for most of us, isn't an urgent project with an end date, it's a lifelong endeavor. Focus on finding some sustainable, healthy habits you can stick with long enough to lose weight, then stay at a healthy weight permanently. Priortize your health . . . please.

Listen to "internet granny" Ann

Let's work a bit on that TDEE thingy Anytime I hear people creating deficits that are more than 25% larger than their REAL ACTUAL TDEE.... I cringe a bit.

(Real/actual is meaningful: as Ann will be the first to explain to you, the numbers we start with are generic estimates. Our "true" individual numbers can only emerge with record keeping and sufficient time and appropriate measurement... but that's another story... not everything has to be resolved on day one! )

One thing that HAS to be resolved is this.

So you're 220 and probably tired of how you feel, right?
You are at a fork.
You can do something quickly (like you've probably done before????). You can exercise as much as you can. Eat as little as you can (sound familiar at all?). Lose some weight, maybe even quite a bit.... and then? And then something happens. Could be an injury. Could be life. Could be stress. Could be a few events in a row that throw you off.... and then you look up again a couple of years later and you're back at the top weight you were at, perhaps even a bit more.
Maybe this isn't you. But it sure seems to be/have been a lot of us.

Or you can decide that just like financial planning (budget) or any other planning that you do... daily/weekly/monthly energy intake-expenditure management is going to have to be a part of your future.

Does that HAVE to involve logging every single day of the rest of your life? No. There are a LOT of people who successfully manage their weight using different strategies.

Does it involve you changing everything you are and do on a daily basis? Again No. Though some things will probably have to be modified for you to enjoy success and some things you will probably WANT to modify as you move along!

I used to hit all you can eat places several times a week. I distinctly remember one day saying to myself: "all you can eat sushi for lunch AND all you can eat fish and chips for dinner is a bit much isn't it? It didn't stop me from saying "Can I have another two with chips, please?". I still go out for dinner. But I am not DRIVEN to select all you can eat places nor do I seek to do so as often as I used to.

I used to sit at home read books watch TV drive out to the drive through rinse and repeat. Taking the dog out for a "long" walk 3 or so times a week would increase my step count for the day to 7 or 8000. The rest of the days not only would I not get to 5000 steps; but on a lot of occasions I wouldn't even hit not the 3500 that defines sedentary but in some cases not even 1000! Which means that I was seated or reclined more than 23 hours a day.

I now literally feel sluggish and upset and "trapped" if I haven't managed to get 7 or 8000 steps and I *average* more than 15000... happily so!

But did this all happen in one day? No. It didn't. There is tremendous power on making small incremental changes over time! Though you still have to "watch" it that you are not overtaken by exuberance!

Aim for 2lbs a week initially. Aim for 1.5lbs a week initially. Modify to 1lb a week for sustainability of effort and long term adherence. Accept losses as they come and slowly get a handle on logging. Review the things that you're consuming that are worth the calories to you. And the ones you're consuming that present you with an easy opportunity to make changes and substitutions.

Don't ban things if you can... just allow "better/more suitable" options to dominate your choices...

Move more. Exercise more. For the pleasure of it. For how it makes you feel good at the moment and stronger when you're done! I am sure in the beginning you will also do it for a few more calories of burn. But don't let that become the definition of why you're exercising and moving around. In the long run it would be a disservice to you

But stop thinking about diet. Start thinking about multi-year energy management and make changes that you BELIEVE TODAY that you will be able to adhere to LONG TERM (hey: you're not stuck with your decisions forever but your VIEWPOINT as to why you're making them matters!)

Hmmm.... not sure how much of this makes sense.... but hey. I tend to digress a bit!