In my mind being at 130-140 doesn't seem like a unrealistic weight to be at for a shorty like me, but am I setting myself up for failure to be reaching for such a high loss?
How long does something like this take? Since I have been overweight for 2/3rds of my life now is this even possible??
I would love to hear your thoughts
Yes, it's totally doable. You are at about exactly where I am at right now (I started at 202.6 and now I'm at 198.6) and it's been less than 2 wks. My goal weight is 140lbs and according to this site, I should obtain that goal by April 9th 2013 (which happens to be my b-day, although I'm sure the day might actually be off by a few days depeding on what I eat.
How to do it is simple.... the mathematics of it is anyways. You calculate your BMR and RMR to determine how many calories you need to cut down on in order to loose weight, gain weight or maintain current weight.
BMR and RMR are estimates of how many calories you would burn if you were to do nothing but rest for 24 hours. They represent the minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, and body temperature normal.
For Women: BMR= 655 + (4.354* your weight in pounds) + (4.569* your height in inches (which is 64 inches if you're 5'4 just like me) - (4.7*your age in years)
Next multiply your BMR * your RMR (choose one that fits you below)
1.2 SedentaryLittle or no exercise and desk job
1.375 Lightly ActiveLight exercise or sports 1-3 days a week
1.55 Moderately ActiveModerate exercise or sports 3-5 days a week
1.725 Very ActiveHard exercise or sports 6-7 days a week
1.9 Extremely ActiveHard daily exercise or sports and physical job
My calculation came to 1969. So I know that in order to stay where I'm at I'd need to consume 1969 calories a day. If I want to lose weight, I should cut 500 or so calories less. The weight will come off gradually, but it will work. It's all in the math.
I was where you are about 11 months ago, and I'm here to tell you that YES, it is obtainable! I am 5'1" and started around 210 pounds. I'm now about 132 and have been maintaining here since December. I have about 10 more pounds to lose, but I've admittedly been slacking a bit since the holidays. Just realize that it won't happen overnight. There is no quick fix. Celebrate the small victories, every pound lost is 1 pound closer to your goal. You can do it!
Rather than looking at your end weight, focus on small goals, like 190, 180, etc. Then it doesn't seem quite so overwhelming to get to your end goal. You can do this! Stay positive.
And remember, don't let a bad meal turn into a bad day into a bad week, etc. It's easy to do, but keep your sights on the next small goal! You have already lost 30 pounds! That is huge! Pick up a 10 lb. bag of flour/sugar, etc. and feel how heavy that is. Then tell yourself you have lost 3 of those bags. Be proud of yourself for the 30 you have already lost!
I need to learn how to enjoy and endure the journey and not be impatient to get to the destination so badly.
I don't ever remember being at a healthy weight and for some strange reason it scares me to get there.
can you tell me any tips that helped you get there? I must say rachel, i saw your photo gallery and wow woman!! you have made major changes and are looking awesome. You have totally kicked butt!
im 5'4 and I started at 200lbs, my current profile pic is me at 142, i have yet to get below 135, but my ultimate goal weight is 115-120 depending on how i look. ill get there someday
Yes, it is doable. I know 70 pounds looks like a daunting number, but you can do it. I make a series of mini goals (you can look at my profile here http://caloriecount.about.com/profile/rachelw ert where I have them listed) and each time I meet one, it's a small victory that I can feel was a success and it motivates me to continue on. Lots of people reward themselves with things when they reach goals, too. Maybe a pedicure after losing 10 pounds or new workout clothes after losing 20 pounds. I think the key is to look at it one day at a time and one small goal at a time so you don't get discouraged.
I also like to make other goals like "I will eat 5 salads this week" or "I'll eat 4 servings of vegetables today" or "I'll workout 4 times this week", basically goals that aren't related to weight loss but will aid with weight loss. Sometimes no matter how hard you work, the scale wont show you a loss at the end of the week. Usually it's just related to excess water weight, but it can still be really frustrating. The goals unrelated to weight loss help you feel accomplished even if it's one of those bad weeks where the scale isn't your friend.
And remember, you'll start feeling more and more confident and comfortable in your body with every pound you lose. When you lose 20 pounds, you'll feel a million times better. It's a process and you don't have to lose 70 pounds to start feeling better about your weight. My highest weight was 225 pounds and I knew I needed to lose a minimum of 61 pounds to be at a healthy BMI and at the time that sounded like such a huge, impossible number. Now I've lost 63.5 pounds and am at a healthy BMI and am just working on losing some vanity pounds. You can do it!
I think while above the ideal/healthy BMI range that weight can come off pretty easy when you get closer to the healthy BMI range or fall within it it will be harder but still doable. While in the 'overweight' range I lost about 30lbs in 3 months, when bordering the overweight/healthy territory I fell off maintained/gained a bit (under 5 lbs) during holiday season and then joined cc. While in the healthy range I have lost about 10lbs in about 2 months.
Just by quick punch in of your stats and my experience with losing weight while over weight, I say you can lose your first 40-50lbs about 7-10lbs a month. Then after that in the 130-160 range you might slow down to 5lbs or less a month. BUT! Take your measurements monthly! some times the results are their and only sometimes on the scale, so don't get discouraged by the scale.
I myself am trying to lose 50-55lbs in 10 months (2 of those month I fell off the wagon). I say try your first target/goal for getting into a healthy range (either by guidance of BMI (under 26), under 30% fat %, 32 or less inch waist (the safe target for women) and/or a waist to hip ratio of 0.8 or under). I say 5-6months you can safely lose 50lbs and then for the last 10-20lbs 4-6months (the last few pounds are suppose to be the hardest as they say).
This is just to give you an idea :)
I was about 220 and quite probably a lot more in July last year. I was too scared to weigh myself as I knew if I saw the number on the scale I would be so daunted I wouldn't know where to begin. My blood pressure was sky high and it was an effort to move. Today I'm 149 and have 10 lbs to go to get to my target. I'm 50 and 5' 4. I feel and look like a different person. You really can do this! I've been strict and I haven't gone out with my calorie allowance as I know the only person I'd be cheating would be myself. It's taken a lot of will power ~ some days require more than others, but it's so worth it.
Set a calorie limit for the day and stick to it. Nothing is denied or off limits. If you fancy a piece of chocolate you can have it, but it is only a piece and not the whole bar! Fill up on fruit and veg and watch those pounds come off! Good luck xx
thank you so much everyone, it seems more doable. It is great to see ppl are either on their way or there already. I am not looking for the quick fix any more, I expect it is going to take a lot of blood sweat and tears (hopefully not too many tears)
I feel like I have to power to do it this time, although my emotions are all over the place I havent been binge eating or eating for comfort. This has never happened to me before, so I see this as one of those goals achieved. I am determined to keep going, even if there a slip up along the way I need to keep going.
you are all an inspiration and are motivation to keep at it.
thank you all.
You've got it right more or less. Only remember you should not eat below your BMR. If you eat 1,469 you have a 500 deficit but if that takes you below your BMR you should eat at your BMR and increase exercise to achieve the 500 deficit. Your target deficit should not target to loose more than 1% of your body weight.
is not unrealistic.. i just lost 10 lbs in the past 10 days ... i weighted myself this morning and I was a 10.3lbs smaller than 10 days ago even tho i had cake yesterday and some other stuff.. is mind over matter drink water... i know it taste horrible but you have to do it . good luck. I'm also 5'4" i started with 203.8 and now I'm at 193.4
@ ksal822818897 Wow, what an inspiration. Great job!
@ AjithGunawardana Thanks, I appreciate that info... I wasn't aware of that. That's great information I will use!
@ jacq61 Wow, keep up the good work. You are truly an inspiration. I was like you.. in denial and afraid to jump on the scale. When I finally did, I knew I could no longer live in denial. The numbers don't lie. It brought me here, and I come to find out I'm not alone in this battle. I have learned it is very possible, it is more than possible, it is probable so long as you stay on track and stay accountable.
Diana, I have not read all the posts yet, will read them in a bit but I started at 260 and without really dieting but through exercise (I took up running with a great program!) I am down to 181. I think the secret is to see small goals. 5-10% at a time, then a new goal. It doesn't look as scary that way.
It is completely doable!
I am also 5' 4". Last May I weighed a daunting 235 lbs. I am now down to 145. My goal weight is 140. Over the last few months the weight loss has slowed, but I am still losing roughly .5 to 1 lb a week. I did this mostly eating between 1500 - 1800 calories and exercising regularly.
Good luck on your journey, and don't give up.