Post # 1
I am starting the long journey to lose a significant amount of weight. (about 60 lbs in total) however my short term goal is to lose between 28-30 pounds by july 13th. which works out to be about 3.5 lbs. a week. is this realistic?
I have started another fitness comp. thread so that hopefully between the comp. and the help from others i can achieve my ultimate goal. i eat about 1200 cal. a day as well as excercising about 3 times a week. what else should i do to make this goal happen?
Post # 3
3.5 lbs a week is probably not going to happen. I lost 30 lbs a while back and I think I lost 4 the first week. After that, it varied…sometimes 2 sometimes .4 sometimes nothing.
They key is to not be discouraged. Even those .4s add up eventually.
Slow and steady wins the race. The slower the weight comes off the more likely it is to stay off.
1200 cals sounds a bit low to me. I think I was doing around 1500 when I was on WW.
Maybe up your caloric intake with fruits and other whole foods…nuts, healthy fats like avocado, etc.
And as for exercise…you might want to up that to 4 days a week. But make sure you’re mixing it up and if you’re not already doing it, weight train. That makes a huge difference!
Post # 4
@mattsgirl813:Usually you are told by Dr.s etc that 2lbs/week is realisitic over a long period of time and more than that you should get doctor approval.
Post # 5
@Theresa90405:Ditto that 1200 cal is on the low side.
Post # 6
Just from my experience. Weight loss is largely done by making healthier food choices and part exercise. I made a promise to myself to not have cake, cookies, or pies for 4 weeks. I still enjoy fruits and honey to satisfy my sweet tooth. Saturday marks week 3 and I’ve lost 5 pounds at this point. I don’t think you have to limit yourself to 1200 cal, but make wise choices about what you eat so you’re not consuming empty calories. Also, try to vary your workout routine: run, do strength training, yoga, etc.
Post # 7
I lost about 25 pounds for my wedding. It took me about 6 months. It was weird, I lost like 6 pounds almost instantly, and then slow and steady took over.
Yes, try to up your workout to 4 times per week. But don’t do only cardio, try to incorporate some moderate strength training so you will look toned.
You might want to aim for about 1500 calories.
Try livestrong.com it’s a great website to keep track of all of the calories you eat! It really helps! It also has the calories of basically everything that you can eat!
Post # 8
When I started losing weight for the wedding, I just looked at it getting healthy.
I would still eat 3 meals a day, healthier option, its healthy calories which are good for you. Starting with something that would give me energy, then throughtout the day eating small snacks so I wouldnt be hungry and eat bigger portion at dinner, etc.
I lost three pant sizes over the course of 5 months. I am very dedicated to it, I was a size 14 when I started. I found it best to not weigh myself, it made the process even harder. I would go to the gym atleast 3 – 5 times a week, depending on my work schedule and leave 2 days to rest atleast for my body to heal.
If you have any questions about it, your more than welcome to message me about it.
Post # 9
Be careful with that goal, you are probably setting yourself up for disappointment. I lost a significant amount of weight years ago (and am losing more now to get to my final goal) and while I was losing the weight back then, I lost about 4-5 lbs the first week, then after that I was lucky to lose 1-2 lbs a week. Sometimes I lost nothing, sometimes I gained a few ounces. It just happens, even if you are sticking to the 1,200 calories and working out every day. Your body might have other plans and will switch modes to stop you from losing weight. Also, sometimes temptation happens it’s just reality. And you can’t beat yourself up because this is long-term.
Honestly, you aren’t going to go for the rest of your life only eating 1,200 calores a day and cutting out desserts or whatever, so you can’t expect to do that the entire time you’re dieting. Life happens, sometimes you can’t control what’s put in front of you adn sometimes you’re just hungry! So if you hope to lose about 1-2 lbs a week you won’t be disappointed and that really helps while you’re dieting. It’s all mental.
Post # 10
I would highly rec daily exercise. It doesn’t need to be intense, but you need to get out and at least walk for 20-60 min. DAILY. 3 times a week do your intense cardio/weights routine but the other 4 you need to keep moving. As you start to work out you will be SORE… don’t stop. You have to work through your soreness. Just. Keep. Moving. (stop of course if you are legitimately HURT, but sore muscles don’t count 🙂
As for diet, it’s not only qty it’s quality. For instance, I’ve recently cut out Mexican Food (because I just can’t go to a place and not eat poorly or thousands of calories), Margarita’s, Wine (I would drink 1-2 glasses a day), and Sugar. I’m down 9-10 lbs in 17 days… but mind you about 7 of which was the first 9… lol. I will add in alcohol again in the future, but not my beloved mango margarita’s. It’s not worth the hundreds (if not thousand) calories.
Losing 3.5 lbs a week seems possible when you watch something like the biggest loser, but remember, they are in the gym FULL TIME with nutritionists monitoring their every calorie. Working out 3 times a week for 20 – 60 min. on your own will not yield the same results. (And if you “starve” your body it will actually fight the fat loss because it’s in starvation mode”)
Post # 11
How overweight are you? I think a healthy/expected about to lose is at most 2 lbs/week (well that’s what Weight Watchers says), btu if you’re really overweight it MAY be possible. You can also up yoru exercise. For example, I work out 5-7 days a week. By building muscle you will raise your metabolism, and it will help you tone up more (make you feel like you look thinner faster).
Post # 12
3.5 lbs will not happen every week. A more realistic goal is 1-2lbs a week. A first you’ll probably lose big numbers, but eventually it will get harder. Once you start finding it harder to lose weight, make sure to change your fitness.
I lost 40lbs in 6 months last year. The fourth month in, I plateaued I couldn’t lose a pound. Then I started the 30 day shed, and lost a ton of weight and inches. I highly suggest trying that video!!
Post # 13
I think you are setting yourself up for disappointment with a 3.5lb/week weightloss expectation. Also, as mentioned above, cutting calories that drastically may have the opposite effect, and cause your body to lock down into starvation mode. Realistically, if you are eating 1500 cals a day and moving (even at a low intensity) you will be helping yourself move the scale in the right direction. Also, try to incorporate regular, healthy snacks in between your meals. This helps keep your metabolism revved up and also helps you avoid binge eating in between meals due to hunger.
To lose one pound a week, you have to eliminate 3500 cals from your diet, either by cutting back, or adding exercise.
From the Weight Loss Calculator:
“To lose weight you need to burn more calories then you consume through exercise and physical activity, or you need to reduce the amount of calories that you consume. One pound equals 3,500 calories, so in order to lose one pound you must burn 3,500 more calories than you are consuming. By reducing your daily caloric intake by 500 calories a day, or by burning more than 500 extra calories a day, you can definitely reach your weight loss goal.“
It’s like food math…keeping a record of what you are eating, and how much you are exercising will really help. I’m using a site called My Fitness Pal to track both, and it’s really helping. 🙂
Post # 14
I lost about 3.75 pounds a week (30 pounds in 2 months) eating 300 calories a day and exercising for at least 2 hours a day. I also developed an eating disorder, spent time in the hospital, and needed to see a counselor. So sure, thats an attainable goal, but youre sacraficing a lot with your body.
Do it the healthy way and aim for 1 to 2 a week. Dont get discouraged when the weight doesnt fall off one week. And enjoy the process of getting healthy and trying new “good for you” foods.
Post # 15
1200 calories is low… I accidentally was eating that few- and yes lost weight, but also had no energy. Eat at least 1500 a day. One of the tricks I’ve heard is to drink a full glass of water about 15 minutes before each meal and each time you are hungry. A lot of us feel hungry when we are actually thirsty and eat instead of drink water- adding unnecessary calories. Also, make sure to have healthy snacks. And if you drink alcohol- cut it. It will help you lose weight.
Post # 16
@mattsgirl813: That’s an ambitious goal. I’ve lost 20 pounds in about 9 weeks and that has been difficult. You should break it down into even smaller goals. I am doing 5% increments (that’s 15 pounds every 5%)
I can’t imagine what I would have to do to lose 3 pounds a week. I work out 5 days a week and still average around 2 pounds a week.