I am 30 years old, 5'2, and began my weight loss the second week of May at a weight of 216 pounds. I began restricting my calories to 1200-1300 per day and lost quite a bit of weight pretty quickly in the first weeks. A lot of people on here suggested my calories were too low, so I upped them a bit, and while really manageable, I feel like I'm now losing weight so slowly that I'm almost discouraged! I'm currently 191 pounds, and two weeks ago when I upped my calories I weighed 196 pounds. I am now eating on average 1450 calories a day although I allow myself a day a week to eat around 1500 or 1600. I don't want to destroy muscle or be unhealthy, but now that the loss has slowed to a pound or two a week I feel like I'm not doing enough. I know that most web sites seem to suggest that is a healthy amount to lose, but I'd like to see more results sooner! I should add that I do exercise 4-5 days a week with weights and I do some random things like squats, leg lifts, crunches, reverse crunches and things like that but no cardio.
Would adding cardio on a regular basis speed things up for me? Should I drop my calories again or just keep plugging away where I'm at until I get closer to my goal weight? After such a quick drop of about 5 pounds per week down to 1 or 2 per week I'm feeling a little demotivated. Any suggestions?
Coming from the perspective of someone that struggles to lose a pound a week tops, I'd say you are doing very very well! I'd also say adding in some cardio a few times a week can't do anything but help and keep on going the way you are with food. Keep motivated, it seems slow but you are losing weight at the right pace to keep it off. And congratulations on your weight loss so far!
That's an amazing weight loss of 25 pounds just since the middle of May, but there really isn't any way to maintain that kind of loss speed in a healthy way. The whole idea is about getting HEALTHY - and weight loss too fast isn't healthy and when you decide that you're at your goal, it's really hard to maintain.
Losing a pound or two a week retrains your body and your mind - your body learns to reset its metabolism, you can maintain that reset easily so the pounds DON'T come back, and you develop a better idea of portion size (which is really MY biggest problem - we're a "super size" me culture and that's led to a poor understanding of what a serving size should be).
We are a people of "instant results" and "immediate gratification." I feel your pain - because I too wish it would come off faster. I started the first week of June, and lost 12 pounds, but the fluctuating scale occasionally says, "up a quarter pound," and that's really discouraging after working at it so hard.
What I would suggest is to NOT weigh every day - maybe restrict that weigh in to every three or four days. Get one of those scales that registers every .1 pound and puts a little up or down arrow to the left of the read out. That little down arrow is really REALLY motivating, but I look at any day I did NOT add a bit as a move in the right direction.
I love this site - because when I put my weight in and see that little graph, and then see my "goal date" changing and moving closer every week - THAT'S motivating.
I don't know if any of this helped.
I just started last week and have lost 1 pound i am staying around 1300 cal a day but have gone over twice but not over my daily allowed intake. so your doing great hopefully i can do as well
evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.
Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting.
Most nutritionists, such as those at the Mayo Clinic, Harvard School of Public Health and the National Institutes of Health, recommend slow and steady weight loss at a rate of about 1 or 2 lbs. per week... Gradual weight loss is recommended because it usually encourages the formation of new habits. Losing 1 or 2 lbs. per week requires some diligence, but not so much that you become discouraged and give up on your plan within a few days.
I agree with the slow and steady suggestions. You are MUCH more likely to keep the weight off if you do it the right way over time. Also on the vanity side of things, I have heard that slow weight loss gives your skin time to change as your body does and you'll probably have less loose skin when it is all said and done!!
It's easy to get demotivated when the weight loss slows, but it isn't a race. I've been losing for about 6 months and lost 38 pounds. The first 18 taking two months. The last 20 taking four months. Take it easy. I'm still way happier now than I was at 214 and it's worth the wait. Don't rush it. I've still got 22 more pounds to go but I'm no longer worried about reaching my goal by a certain date, just as long as I get there. No worries, just be happy you're losing.
I guess that makes me feel a bit better, you're right at least I'm losing. I guess I've just been heavy for so long I'm ready to NOT be anymore! But the whole skin thing is an issue for me too, I couldn't afford a tummy tuck with three kids at home so I am hoping that my body bounces back a little even though I've been big for so long. *fingers crossed* So maybe losing slower will help with that. I sure hope that this lasts, I don't ever want to go back to how I was eating before.
Hi there, I am losing 2 pounds a week too. I started 10 weeks ago next Wednesday and I am about to hit the 20 pounds lost mark. My original goal was to lose 3 pounds a week for 31 weeks for a total of 93 pounds. Looks like my realistic goal will be to lose 62 pounds at this rate. At first I was disappointed. But the positive is I am consistently losing weight! And, I am down in inches. I know this because I was in size 20 jeans before; now I wear 16! I work out 1 hour a day at the gym and my calories are about 1400 a day. You know what - I do see benefits for going slowly. I don't feel like I am starving. I also am starting to see my body shape change and at 38 I worried about skin issues (it not having enough elasticity to go back to my original shape) but I think the slower weight loss helps. I have 4 kids (I gave birth to three of them) and I can't afford a tummy tuck either!
So - at the end of 31 weeks, I will just make a new 20 or 30 week challenge for myself. I am not giving up until I get to my goal weight! Hang in there!
I think it would help to focus on smaller goals, like say losing 10% of your weight, ane then the next 10% and so on. Otherwise, it is easy to get discouraged by the daunting size of the task.
I lost about 10 pounds a month for the first 5 or 6 months, then it slowed to about 6-8 pounds a month, now I am just losing 3 to 5 pounds a month. But I am almost where I want to be. I started at a BMI of 47 - 48 and am now at a BMI of 25-26.