Advice on Weight Loss Goals

[SeattleSeahawk]

Hi there—I’m looking for some advice insight on setting realistic weight loss goals after starting and stopping dieting and exercise. I’m active, but need to take the weight way down by about a good 50+ pounds (I’m currently at 215). I have an Inspire 2 and in addition to Fitbit Premium, I subscribe to MyFitness Pal Premium because the food library is larger and tracking is easier. 

I walk between ten and fifteen thousand steps daily, and work to keep calories under 1500 a day. I did this for three months and supplemented with a boot camp 2-3 times a week but my weight didn’t move an inch and I flamed out a knee at boot camp which side lined me. I’m ready to jump back in.

My question is, what is a good target for daily active zone minutes? I think I’m doing all the right things (tracking, walking, little alcohol) and my age could be a factor (60 year old female). I could also be drinking more water. Suggestions on some good targets to set and hit, and what is a safe goal weight target to shoot for over three months? Thanks in advance! 

[JohnnyRow]

I won't get into specific goals, but aiming for 50+ pounds in 3 months is unrealistic and unhealthy.  And doing an exercise regimen that is going to make you stop with a bad knee is not the solution.  The best exercise is whatever you can keep up in the long term, not just long enough to lose the weight.  I'm not familiar with boot camp but maybe you can find something lower impact for your knees such as swimming or water aerobics, or an elliptical machine.

[SeattleSeahawk]

Hi there. I apologize for not being clear. My goal is to lose 50 pounds over time—not within three months, so I’m trying to figure out a reasonable target for weight loss for one month, two month and 90 days, etc., as well as targets for zone minutes to get there. I have stopped the boot camp due to the injury but continue to walk and will likely probably up that even more.

Thank you for taking the time to respond.

[Scooter_H]

I would think 3 to 4 lbs per month loss goal is realistic and doable.  

[MrBosco]

Everything I read online suggests 0.5 to 1Kg per week (around 1 to 2 lbs) is a reasonable weekly weight loss goal to aim for and is safe.  If you go much over 1Kg (or 1% of your body weight) per week you risk 'crashing' your metabolism, which is where your body goes into starvation mode and does a range of things from slowing your resting heart rate to slowing your digestion in order to hold onto body fat to prevent what it 'thinks' is a starvation situation.  If this happens it becomes much more difficult to lose weight and you risk putting it back on quickly when you stop dieting.  Losing weight too fast also increases the risk of getting gall stones.

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752

https://www.huffpost.com/entry/this-is-what-metabolic-damage-is-and-how-you-can-fix-it_n_61087600e4b...

https://www.hopkinsmedicine.org/health/conditions-and-diseases/gallstones

As regards active zone minutes - several doctors have told me to aim for a minimum of 150 minutes of 'moderate' activity per week.  This equates handily to 150 active zone minutes.  If your goal is to lose weight you can of course go beyond this minimum level, though weight loss is as much about the quantity of exercise you get as about intensity.  If striving for active zone minutes wears you out and that means you spend less time moving per week overall then this might be counter-productive.  It may be better to go for some longer, more gentle walks rather then pushing the pace all the time.  The more miles you cover in a week, the more calories you'll burn.

https://www.heart.org/en/healthy-living/go-red-get-fit/what-exercise-is-right-for-me

[Scooter_H]

Well, the poster asked what a reasonable expectation is for her to lose 50 lbs. I suggested 3 to 4 lbs per month. Which seems reasonable. A lot of it depends on how much weight a person has to lose, age, gender, body frame etc.

I changed my lifestyle, eating habits and nutrition 15 weeks ago. My goal is to lose 165 lbs.in two years. As of today, I am down 61 lbs. in 15 weeks. Is that rate loss sustainable? Absolutely not! But it's a nice start.  

[RiekoC]

Hello @SeattleSeahawk 

First of all, kudos to you for making the changes to improve your health.

Just sharing my $0.02. I learned long ago to stop letting a scale rule my life & cause me stress. Instead, I focus on how I feel and how my clothes fit.

I've read plenty of posts and heard plenty of stories from people who are bound and determined to reach a specific weight number. They stress over not meeting their weight loss goal for the week despite all the dieting and exercising they are doing. They get upset that they spent so much time exercising, only to see the scale number go up - mainly due to increased muscle mass - or stay the same for days/weeks. However, when someone asks, they confirm that their clothes are fitting loser, their resting heart rate is lower, other health metrics have improved, and they feel more energetic with increased stamina.

Something to consider is having a sustainable routine for both food & exercise. It's one thing to diet and exercise to reach a weight number. It's another thing to make lifestyle changes that one can easily continue to do to maintain good health for the long haul.

That said, you've gotten some great suggestions from fellow users. I hope you have success in achieving your personal weight management goals.

[BudgetDiva]

You've made a very good start. I'm a slightly older woman than you, and can relate. Our bodies want to hang onto the chub and they aren't as resilient as when we were in our 30s! What I'm finding works for me is everyday I look at the recommended workouts I get from the daily readiness score or the Coach tab and choose something I feel like doing. I make sure 1 or 2 per week are HIIT choices. But what has really helped, besides the HIIT workouts, is a 20 to 30 minute strength/weight lifting session 2 to 3 x a week with one day between that kind of workout. This is key. This is what raises the metabolism. Fitbit Premium has some workouts or you can google search senior's beginning weightlifting or look at some senior's fitness YouTube videos. Some can be done while sitting down, or standing - whatever works for your knee. I do all this in addition to walking. Sometimes I only get 4,000ish steps a day if I'm working hard on something else. Usually on weekends I only walk. I'm losing on average about 1 1/2 to 2 lbs a week and am within 10 lbs of goal now. Bottomline - do workouts, make sure to strength train 2 - 3x a week, do 1 - 2 HIIT sessions a week, keep walking but not necessarily 70,000 a week. 

[BudgetDiva]

PS Forgot to mention. You can do HIIT walks if you want. For example, walk for 5 minutes then speed up for 30 seconds, back to normal walking for a minute or so, then speed up again for 30 seconds. As you get fitter, lengthen the time you are walking faster and shorten the time you are recovering. You will be surprised how quickly you get stronger, and these HIIT walks can help ramp up the metabolism!

Also, I assume you are already eating at a deficit of  about 500 calories a day?

[NGWehner]

You've had lots of good answers here with regards to a realistic target - 1 to 2 pounds a week.

What I don't see mentioned is that you may be eating too few calories if you are trying to hold it under 1500/day. There is a minimum number of calories per day that are needed to keep the body running and in good repair. It's called your Basal Metabolic Rate (BMR). What the number is varies by person: gender, age, height, etc. But if you are under 1500 calories/day you are almost certainly below your BMR. When you consistently eat below your BMR your body goes into conservation/starvation mode and you probably won't lose weight. Not only do you not lose weight, but your body eats into reserves of lean tissue (muscle, etc.), which is the last thing you want to have happen. For a 60-year-old woman, your BMR is likely around 1600 calories/day. There are calculators online to give a rough estimate for you.

For myself, I learned a while ago that I need to eat a minimum of 1600 calories/day or I don't lose weight no matter what my daily calorie deficit appears to be. I generally shot for 1800 calories/day and then push my exercise to give myself a roughly 850 calorie/day deficit. That works to give me that 1 to 2 pounds/week weight loss. I have two bad knees, so I know it can sometimes be a challenge to get the burn you need, but lots of walking (treadmill or outside), elliptical, rower will get you there. I also do weight work three times a week - about an hour's worth - to maintain muscle mass and bone strength (just had a bone scan, and bone density was excellent).

Hope this helps.

[Amberrocks]

It sounds like you're already making some great efforts towards your weight loss goals! Setting realistic targets is crucial for long-term success. Since you're active and tracking your food intake diligently, you're on the right track. However, it's essential to consider factors like age and previous injuries when setting goals.

For daily active zone minutes, aiming for around 30 to 60 minutes per day of moderate-intensity activity can be a good starting point. This could include brisk walking, cycling, or any activity that gets your heart rate up. Gradually increasing this over time can help you achieve better results without overexerting yourself, especially considering your knee injury.

As for weight loss targets, aiming for a safe and sustainable weight loss of 1 or 2 pounds per week is generally recommended. Over three months, this could equate to a total weight loss of around 12 to 24 pounds. However, keep in mind that individual results may vary, and it's essential to focus on overall health and well-being rather than just the number on the scale.

Incorporating more water into your daily routine can also be beneficial for weight loss and overall health. Aim for at least 8 or10 glasses of water per day to stay hydrated and support your body's functions.

Remember to listen to your body and make adjustments as needed. It's essential to find a balance that works for you and fits into your lifestyle. Consistency and patience are key, so keep up the great work, and don't hesitate to seek support from healthcare professionals or fitness experts if needed.

Best of luck on your journey!