2 pounds a week weightloss

I could use some help as well. I've been on MFP for weeks now and lost 2 pounds only to gain 1 back. I'm walking 5 miles a day (tracking it on Fitbit), eating between 1000-1200 calories a day, drinking lots of water. What is my problem? I will also be very interested in the answers to newday332's post - I need help! Thank you!

Thank you. I don't know about newday332, but I don't think I'm eating enough calories. What do you suggest as the best way to get the extra calories? I'm not sure I can stuff down any more food...protein drinks? I feel like all I ever do it eat, but maybe I need more calorie-rich foods. I know too much fruit is not good - I'm also trying to watch my carbs. Anyway, thanks for your help.

Julie, you are completely right! I never let my net calories get below 1200. I shoot for a target food goal of 1850 gross cals per day, and anywhere from 350 to 600 calories burned in daily exercise 6 days a week. Over the past two months, I have found that when my net calories are between 1300 and 1500, I am loosing the 2 lbs per week, and by weight I mean body fat. I know I am builing muscle becasue of the exercise plan I am using (and I can just see the muscles...duh...LOL). One week I kept my cals at 1850 and missed two days of exercise in a row (work and family get in the way lol), and still lost two pounds that week. I listened to my body, which said I needed rest and not exercise and felt my body recover so that after those two days, I had more energy and strength to be even more productive in my exercising.

You could always a handful of nuts which are quite high in calories but a great source of protein after a workout, another thing could be to drink a glass of milk if you have any calories left at the end of the day, this is also excellent source of protein and calcium. personally I've never used protein drinks so cannot give advice of them apart from I prefer to eat naturally sourced protein after a workout.

Great suggestions everyone - thank you. I hope this is also answering newday332's question. I really did not mean to take over her post. I'm new and really not sure of the protocol. I probably should have posted my own question...sorry newday332!

So i should be paying the most attention to my net calories....not my goal? My net should be at my goal or slightly above it but never below????

Your net is your goal

It all depends on how much you have to lose also - if you donthave a lot to lose - expecting a loss of 2lbs a week might be pushing your body too much. I used to see 2lbs a week in the beginning of the journey - but now its usually 1.5lbs at most. Eat more - sounds like your body isnt getting much!!!!

I eat NET 1400calories
I burn 500-1000 calories most days in exercise
I workout 5-6 days a week

I am about ready to pull my hair out with this net calorie stuff. I consider myself to be fairly intelligent and just don't get it. If anyone can help that would be great. I always thought eat 1200 a day and then exercise. This will cause a deficit and you will loose. uggghhh

Wow!!! Everyone here has great advice.

Here's my two cents:
Something you may not have considered is that you have to account for sodium intake as well. If you have high sodium levels, your body will compensate by gaining water weight. If you are drinking lots of water and eating lots of sodium, you will gain a lot of water weight.

When you enter your exercise, you are consuming calories that you have already eaten. This is negative calories, so they are subtracted from your total. You need have 1200 calories total a day. You'll notice when you enter it into MFP, it will add calories to your total and have a note that says "you have gained X calories from exercise"

Hope this helps! I'm in the same boat!!!

I am about ready to pull my hair out with this net calorie stuff. I consider myself to be fairly intelligent and just don't get it. If anyone can help that would be great. I always thought eat 1200 a day and then exercise. This will cause a deficit and you will loose. uggghhh

MFP gives you a calric intake to lose your goal amount of weight (500 cal/day deficit to lose 1 lb/week) So if you exercise and burn 400 your deficit is now 900 because you burned 400 cals more than MFP though you were going to, so to keep it at 500 you must eat back the 400 burned.

after I lost the first 100 pounds I started listening more to my body and TRUSTING it.....

Here's what I've learned....

RELAX and accept that this is a process that is going to include ups and downs.... find out exactly what those ups are!!!!!!!!

I used to defeat myself EVERY SINGLE Month because I would for no reason gain about 6 - 8 pounds within a couple of days I was eating right, working out.... oh yeah.... and turns out when I ovulate..... I bloat like crazy and hang onto that water weight for two weeks!..... yep till after. Then I lose it all in a day or so, but by then I'm discouraged and frustrated and whats the point???? obviously I can't do this even when I'm doing my best! .... the point is.... weight gain is NOT always fat gain.... in fact it's impossible for your body to pack on 2-3 lbs overnight..... if you're up.... there is a reason.....look for it and deal with it then move on to the next challenge.....

Eat healthier, not less..... aim for 1200 calories and make them count!....eat real foods that your body knows what to do with. As hard as it is to wrap your mind around.... unless you are seriously obese, as I was when I began, you really need to eat at least some of your exercise calories back.... I try and aim for half...... although I usually fail.... it's a goal that I work towards every day..... my body needs those calories to convince it that it's safe to give up those reserves it has stored, and it desperately needs the proteins and carbs to help repair all these poor exhausted muscles that have been dragged out of retirement..... when you start trusting your body, it will start trusting you and working with you, letting go of that fat, and replacing it with muscle....

MOVE CONSTANTLY..... I try and keep music playing around me all day with a good beat... even if all I can do is tummy crunches while I'm standing in line or chair dancing!..... I always try to keep something moving to that beat..... when the time is right I break out in spontaneous workouts or dancing and get in 5-10 minutes of active cardio to get my heart going.... I've given up the gym completely, and keeping that beat going keeps me motivated all day long......

There are a million ways to exercise around you, and I LOVE finding ways to beat those calories back........How many of you are sitting at a lap top?....... pick it up, hold it out in front of you at arms reach.... now lift it 10 times or until you can feel it? There.... you toned your muscles and you burned the calories from the cream in your coffee this morning.... People can tell you all they want that it's not going to help..... I say bite me ....... I gained this weight one calorie at a time...... and in the last 18 months I've gotten rid of it one calorie burned at a time......it takes fuel ( calories) to run that body.... EVERYTHING you do to make it work harder.... costs it a tiny bit more in reserves...... and that my friends is the goal!


I'm not saying it works for everyone.... I'm saying getting real and just getting at it.... worked for me .... good luck

If you only have 40lbs to lose 2lb/week is too aggressive of a weight loss plan, and you will most likely end up losing lean muscle along with fat if you stick with it. Here is a guide for setting weekly weight loss goals:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

I like this, thankx for posting!

I have been pretty consistant of losing 1-2 lbs/week, with my diet of around 1200 cals consumed/day, my exercise 6 days/week. I am also losing inches. I'm pretty Excited about this!

Just havn't found what works for burning the belly fat and toning yet. Which I'd REALLY like to!

If you only have 40lbs to lose 2lb/week is too aggressive of a weight loss plan, and you will most likely end up losing lean muscle along with fat if you stick with it. Here is a guide for setting weekly weight loss goals:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

Interesting thanx! :happy:

thank you!!! I'm gonna lift it and post it else where to share!