Losing a Bit More than Expected

AngryDiet · March 2012

Hi all,

It's my first post, and I'm here to beg for some advice.

I've been dieting for about 6 or 7 weeks, but only tracking properly with MFP and a working bathroom scale for 5 weeks, so everything I state is based on information in only the past 5 weeks. I've found that I'm averaging a loss of 3 lb a week.

I'm going by the caloric goal from MFP, which is currently 1430 cal/day with a 1000 cal deficit to lose 2lb a week. I've taken up lunchtime walks to get some cardio and give me more calories to eat! And to be clear I eat those calories back. I try to be as precise as possible when tracking my intake. I bought a kitchen scale to help. So I'm reasonably confident that I'm eating around the right amount daily, but my weight loss is a bit more than expected. It looks like I'm running a 1500 cal/day deficit, or 500 more than I expected.

After adjusting what I eat and quantities, I'm finding it very easy to meet my caloric goals. I even eat some kinda bad stuff, but of course it count it diligently. Assuming my ticker shows up below, you can see that I have a fair ways to go, and have just recently squeaked out of the obese category into overweight. I bet things will get tougher as I continue.

So what would you do? Count your blessings while it's working so well and keep going on the current plan? Or adjust your diet to add another 500 calories to try to maintain a more healthy 2lb a week loss? Or is it too soon to make any determination and adjustment?

Thanks!
AngryDiet (Not really angry about his diet, as it turns out.)

aamb · March 2012

i'd count my blessings because its bound to slow down soon

boggsmeister · March 2012

I have been losing a little faster than planned as well. I set up at 1.5 pounds a week, and try to eat my calories back.

Werglum · March 2012

If you are still in the early stages of losing weight (which it sounds like you are) and have quite a bit to lose then it will probably move quite quickly initially. I would carry on as you are, it sounds like you are eating enough to satisfy yourself so keep it up!

lizard053 · March 2012

Either change your goals so that you don't lose as much, or just count your blessings as it's sure to end at some point! :bigsmile:

I wouldn't worry too much. I dropped that quickly for a while on one of my way too many times down in weight. Didn't really have any bad side effects. Though I did it under my doctor's watchful eye. If anything feels wrong, stop and check with your doctor. The main reason I gained it all back, I started eating stuff with yeast in it, and I didn't know until now that I'm allergic to it!

sarahricks · March 2012

You may just have a higher activity level then you set up in the beginning. Me personally I would take it and be happy, it'll slow down as you lose more.

Artemis_Acorn · March 2012

I lost 10 pounds a month the first three months while set to lose 1.5 pounds a week. The pace doesn't last for most of us, and it tapered off for me too.

I say congratulations, you're doing GREAT and enjoy the momentum while you can.

simple82 · March 2012

If you are still in the early stages of losing weight (which it sounds like you are) and have quite a bit to lose then it will probably move quite quickly initially. I would carry on as you are, it sounds like you are eating enough to satisfy yourself so keep it up!

blondejillie · March 2012

Mine was FAST at first and now has been stalled for a few weeks. I say roll with it.

loombeav · March 2012

If you have a large amount of weight to lose then it could be entirely possible that 3lb a week is right on, and it will slow down. My suggestion though is to make sure you're eating enough, MFP tends to be on the low side of calorie intake. Figure out your BMR and then determine your caloric needs based of that and your current activity level. A good site to use for this is fat2fitradio.com Use the military BF calculator to get your BF% then use the BMR calculator to determine your personal needs.

Sorova · March 2012

Same thing happened to me at first, too. Those larger losses that happen at the start are usually due to dropping water weight - for many people, getting regular exercise and drinking more water decreases bloating and encourages regular bathroom habits, and those lower levels of water retention show up on the scale even though they don't reflect a drop in fat.

It sounds like you're eating a sensible amount and getting a good level activity. If it's working, keep at it. The rate of loss may slow down later but the important thing is the healthy habits.

Kenzietea2 · March 2012

If you are still in the early stages of losing weight (which it sounds like you are) and have quite a bit to lose then it will probably move quite quickly initially. I would carry on as you are, it sounds like you are eating enough to satisfy yourself so keep it up!

I'd say this as well. Appreciate it while it lasts. You don't sound like you are starving yourself, so I wouldn't stress a whole lot about it. When anyone firsts starts a calorie deficit, they lose more at first. It helps me to be motivated to keep going.

slrrese · March 2012

If your feeling well and not starving then count your blessings and keep going. Then later, when/if you get stuck not losing anything for a month then up your calories and see if that does it.

huntindawg1962 · March 2012

Remember - there is no hard and fast rule on 2 lbs/wk over 3lbs/wk or 1.5. It will likely slow a bit in the coming weeks. As you lose the daily number will recalculate too and then your deficit will not be as great. If not - hey, congrats on hitting your goal ahead of schedule!

Enjoy it while it lasts!

robot_potato · March 2012

I lost 5.5 and 4.5 pounds the first few weeks, then it went to 2-3 pounds, now i'm at 1-2 pounds every 1-2 weeks. Call it beginner's luck. It will likely slow down.

gsager · March 2012

Hi all,

It's my first post, and I'm here to beg for some advice.

I've been dieting for about 6 or 7 weeks, but only tracking properly with MFP and a working bathroom scale for 5 weeks, so everything I state is based on information in only the past 5 weeks. I've found that I'm averaging a loss of 3 lb a week.

I'm going by the caloric goal from MFP, which is currently 1430 cal/day with a 1000 cal deficit to lose 2lb a week. I've taken up lunchtime walks to get some cardio and give me more calories to eat! And to be clear I eat those calories back. I try to be as precise as possible when tracking my intake. I bought a kitchen scale to help. So I'm reasonably confident that I'm eating around the right amount daily, but my weight loss is a bit more than expected. It looks like I'm running a 1500 cal/day deficit, or 500 more than I expected.

After adjusting what I eat and quantities, I'm finding it very easy to meet my caloric goals. I even eat some kinda bad stuff, but of course it count it diligently. Assuming my ticker shows up below, you can see that I have a fair ways to go, and have just recently squeaked out of the obese category into overweight. I bet things will get tougher as I continue.

So what would you do? Count your blessings while it's working so well and keep going on the current plan? Or adjust your diet to add another 500 calories to try to maintain a more healthy 2lb a week loss? Or is it too soon to make any determination and adjustment?

Thanks!
AngryDiet (Not really angry about his diet, as it turns out.)

Thank you, Jesus! I think that you are doing it right. If you think that you set your activity level a little to low you could adjust that but you sure don't have too. That is what I love about this site with the calories that MFP gives me plus my exercise calories I can eat what I want and on a good day eat as much as I want and still lose wait. I found out that I didn't have to go hungry. It's the greatest thing I've found. Congratulations!!!

AngryDiet · March 2012

Thank you all for your thoughts.

I kinda figured this might be an initial effect which would wear off. I just didn't want to accidentally hinder my progress later on by letting things continue. I'm glad to hear that this is not likely to happen.

My goal weight is a bit squidgy to be honest. I haven't been under 200lb in a decade. I used to lift so some of that was muscle, and while a lot of the muscle has gone, a surprising amount (for me anyway) remains. But self image is rarely objective, so I really don't know if I should make an allowance for that or not. My ideal weight based on height and age is dead center is 160lb, so I've made that my tentative goal. I guess I'll adjust when things become a bit clearer.

Again, thanks for your thoughts. It's very much appreciated.

crystalwelshroberts · March 2012

I would say ride the wave while it lasts! You could add in a few more healthful calorie dense snacks like almonds but as everyone else has stated it will slow down as soon as you body acclimates itself to your allotted calories. In the mean time, Enjoy! Bravo on the progress.

treetop57 · March 2012

If you're more muscular than average for your weight/height/age/gender, the equations will underestimate your calorie requirements since they are based on averages.

For now, I'd keep doing what you're doing. I dropped really fast for the first month. Gained a little (water presumably) the next two weeks. And then have been dropping slowly but steadily at slightly faster than the predicted rate.

AngryDiet · March 2012

I'm revisiting this, as I've done more reading. Probably just enough to be dangerous, without actually being knowledgeable...

So I've spent a little while reading about selecting a healthy weight loss goal (as in, lb per week), and wasn't able to find just one answer.

An interesting starting point: http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

The author is careful to state that everyone is different and he's providing generally true guidelines. As in, for most people:

Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)

As a point of reference, my BMI is just under 30, so that would put me in the 500 cal deficit goal.

I've looked around and seen other ways of gauging it. One which seems pretty common is 1% of body weight a week as being pretty safe. Given that my current weight is 218 lb, that would mean I could do 2 lb a week.

Are there other ways of measuring it? Perhaps, though I haven't found other common methodologies. But I haven't looked for that long either.

Are there any respected sources which anyone would like to link?

Obviously I want to lose safely and effectively. On the other hand, I want fast results. So, what to do? I'm considering averaging it and going for 1.5lb a week, and taking more care to log my walking to and from work accurately. This sits on the fence between what I guess is conservative prudence and complete impatience to see results!

sweetpea129 · March 2012

Could have wrote this exact post. I've been counting calories for 5-6 weeks and i'm down 16-17 lbs. I have a lot to lose and its coming off fast in the beginning. I also dropped all soda and replaced it with water (3-5 cups a day of soda) so thats helped tons. I am not worried, i'm not hungry. I know it will slow down at some point.

Losing a Bit More than Expected

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