what is a safe weight loss per week?

[PiPi84]

How much weight is considered safe to lose per week?

[RedHairDontCare]

That is amazing! Good for you! and you're right lol just gotta stick with it.

I recruited my pregnant bff to ride the bikes at the gym for an hour today lol

[BarbHELLO]

Hi Raviv, I have occasional knee problems but it doesn't sound as bad as your knee. What I take over the counter, helps a lot. It's chondroitin with glucosamine and I take it every day. Stops my knee from popping as often or as painfully. Barbara

[Raviv]

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@BarbHELLO wrote:

Hi Raviv, I have occasional knee problems but it doesn't sound as bad as your knee. What I take over the counter, helps a lot. It's chondroitin with glucosamine and I take it every day. Stops my knee from popping as often or as painfully. Barbara

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I do think I might taking that soon because I get the popping sometimes too.

The hypermobility  problem is actually a genetic connective tissue defect, so everything is super loose all the time.  Really cool for party tricks.  Not so much for everyday life.  That's why I don't lift free weights, only machines.  I just don't trust my joints to keep a heavy weight from landing on someone's head.  

[Raviv]

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@RedHeadBitch wrote:

That is amazing! Good for you! and you're right lol just gotta stick with it.

I recruited my pregnant bff to ride the bikes at the gym for an hour today lol

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Thanks!

Hey, pregnant women need exercise too!

Though I do seem to remember that just getting up off the floor was a major athletic feat - at least toward the end.

[nurse_dave]

How many calories approx were you burning in a week? Do you recall when you shed all that weight?

[susja]

Hey Folks,

Need your advice

I started December 2014 with 264.1 lb and now I have 213.8

I set a goal 2 lb per week which resulted in 1000 cal  deficit per day and it worked for me.

Last 1.5 months it stopped working i.e. I don't loose 2 lb ... sometime I loose only 1 lb ... other week I gain 1 lb and sometime no change in weight.

I even started to walk more than before, I also started to avoid meal once a week ... anyway I don't see same progress as before.

What should I do? Should I be more diligent to what I'm eating? Maybe I have to buy some exercise machines and use it? ( I completely don't have an option to go to gym ).

Actually I'm very disappointed that I stopped loosing weight as it was before.

Any advice?

[iMike]

It could be your body is used to the routine you've established.  At this point before you cut more calories I would suggest sitting down with a dietician and getting more exercise in.  If you don't have the option to join a gym, and walking is working anymore, what if you bought a bike?  Biking is a great way to lose weight.

[BarbHELLO]

Hi Susja,

Some weeks you are probably gaining more muscle, which is heavier than fat. Just keep doing what you are doing. It seems really severe compared to what I'm doing. I think if you cut your food back anymore you might be risking your health. Our bodies go into these plateau periods as a way to save you from starvation. You might try eating just a touch more. What is the hurry anyway? You didn't gain the weight this quickly. Be proud of what you have achieved and wait for your body to catch up. You had a greater percentage of weight to lose. Now you are getting down near your goal and it's harder to lose. Just be patience, you will get there! 

[Raviv]

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@susja wrote:

Hey Folks,

Need your advice

I started December 2014 with 264.1 lb and now I have 213.8

I set a goal 2 lb per week which resulted in 1000 cal  deficit per day and it worked for me.

Last 1.5 months it stopped working i.e. I don't loose 2 lb ... sometime I loose only 1 lb ... other week I gain 1 lb and sometime no change in weight.

I even started to walk more than before, I also started to avoid meal once a week ... anyway I don't see same progress as before.

What should I do? Should I be more diligent to what I'm eating? Maybe I have to buy some exercise machines and use it? ( I completely don't have an option to go to gym ).

Actually I'm very disappointed that I stopped loosing weight as it was before.

Any advice?

---

How close are you to your goal weight?  And how realistic is your goal weight?

I think you're just going to make it worse if you cut the calories even more by skipping meals.  If you're talking about intermittant fasting, then that does work for some people.  You could give it a try, but do your research.  There is a smart way way and a not-so-smart way to go about it.  Cutting overall calories even more is probably not going to do you any good, so keep that in mind.

As you get closer to your weight goal, then you need to set the calorie deficit smaller and smaller.  1,000 calories under your activity level is probably fine when you're quite overweight, but when you're only 25-30 pounds over where you should be, it's going to halt any weight loss.  Your body is going to fight you pretty hard, and it usually wins.  At that point, you be better off with something like a 500 calorie deficit.

[Heybales]

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@Raviv wrote:

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@BarbHELLO wrote:

Hi Raviv, I have occasional knee problems but it doesn't sound as bad as your knee. What I take over the counter, helps a lot. It's chondroitin with glucosamine and I take it every day. Stops my knee from popping as often or as painfully. Barbara

---

I do think I might taking that soon because I get the popping sometimes too.

The hypermobility  problem is actually a genetic connective tissue defect, so everything is super loose all the time.  Really cool for party tricks.  Not so much for everyday life.  That's why I don't lift free weights, only machines.  I just don't trust my joints to keep a heavy weight from landing on someone's head.  

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For a tad more protein in a protein shake too, another option is Osteo Bi-Flex - Nutrajoint Drink Mix.

When I ramp up the running miles for training for a race, I start taking that the night of long runs, always helps. I'm usually wanting some extra protein anyway to aid repair, that helps when added to a decent protein mix with milk. Though it does change the flavor a tad.

[Heybales]

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@BarbHELLO wrote:

Hi Susja,

Some weeks you are probably gaining more muscle, which is heavier than fat. Just keep doing what you are doing. It seems really severe compared to what I'm doing. I think if you cut your food back anymore you might be risking your health. Our bodies go into these plateau periods as a way to save you from starvation. You might try eating just a touch more. What is the hurry anyway? You didn't gain the weight this quickly. Be proud of what you have achieved and wait for your body to catch up. You had a greater percentage of weight to lose. Now you are getting down near your goal and it's harder to lose. Just be patience, you will get there! 

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It would be incredibly great of your body could add muscle at that rate.

Sadly that ain't going to happen.

A man doing progressive lifting eating in a 500 cal surplus might get 1 lb gain in 2 weeks, along with a 1 lb of fat. A woman maybe 4 wks.

A plateau isn't about body saving itself from starving - but rather just to adapt to decreased calorie intake.

Starving is no eating at all, and different responses.

First easiest step is by slowing you down. That should be seen by lower daily calorie burn though.

If that doesn't work, then in starts slowing down some functions of metabolism, slower hair, nail, skin growth/replacement.

But very true on taking a diet break to stop that adaptation. And best now while weight loss is slower indicating body is slowing down, rather than when it stops losing.

[Raviv]

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@Heybales wrote:

For a tad more protein in a protein shake too, another option is Osteo Bi-Flex - Nutrajoint Drink Mix.

When I ramp up the running miles for training for a race, I start taking that the night of long runs, always helps. I'm usually wanting some extra protein anyway to aid repair, that helps when added to a decent protein mix with milk. Though it does change the flavor a tad.

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That looks really interesting.  I might have to give that a try.  Thanks!

[Annie-NH]

Most articles I read suggest 1-2 lbs per week after initial first week bigger losses.  My Dr said to multiply your current weight by  .01 and that is a safe and attainable loss for that week,  Repeat with new weight every time you weigh in.  So it makes sense that someone who is 400 lbs could safely lose 4 lbs in one week, while someone who weighs 200 lbs could lose 2 lbs per week.

[Heybales]

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@Annie-NH wrote:

Most articles I read suggest 1-2 lbs per week after initial first week bigger losses.  My Dr said to multiply your current weight by  .01 and that is a safe and attainable loss for that week,  Repeat with new weight every time you weigh in.  So it makes sense that someone who is 400 lbs could safely lose 4 lbs in one week, while someone who weighs 200 lbs could lose 2 lbs per week.

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It's actually thrown out as 1% of current body weight lost per week, as was shown by Dr.

Studies have shown better improvement from exercise and better fat only loss if you use 0.7% though.

Which when you think about it - really doesn't make sense either.

What if that 200 lb person was weight lifter at 5% body fat already, and wanted to lose a few to get to 4% for show time.

2 lbs weekly would be totally inappropriate and he'd lose so much muscle attempting that they would not.

Same as 130 lb person 5 lbs away from healthy goal weight - 1.3 lbs weekly?

No, it's smarter to base the deficit amount on the amount left to be lost.

Some like the block calories:

250 cal deficit for 5-15 lbs left.

500 for 15 - 30

750 for 30 - 60

1000 for over 60

But even there, that's why some do a % deficit from what they burn in total, from 10% near goal weight to 20% with plenty to lose.

You burn 2500 calories - you get 500 deficit on those days. 3000 burn day - 600 deficit.

But last 10 lbs, 10% deficit then.

Sadly most sites don't make that easy to use with their current setup, that's why it's usually used with average weekly burn averaged out daily, then take % deficit, and eat that much each day. Better planning possible too.

[Kdubs1967]

You're close LewWagner.  1 lb is equal to 3500 calories.  In 1 week, if you can burn 3500 calories more than what you ingest, you should lose 1 lb in that week.  For example, if you are on a 1200 calories per day food plan, you would have to ensure that you are burning a total of 1700 calories each day to get the 500 calorie deficit.  At the end of one week, 500 calories x 7 days = 3500 calories burned over what you ate and therefore you lose 1 lb.  The trick is to be very honest with yourself and document every day every single food you put in your mouth so you can be sure you are not over eating.  We all think that we're eating less but if we don't acknowledge the glass of wine or the 10 chips or the couple of cookies, we're consuming too many calories and won't lose weight. 

I'm very honest with my calorie intake and log my food religiously on my dashboard.  I'm consuming between 1200 - 1300 calories per day and I'm burning an average of 2700 calories per day by walking fast and through hilly terrain every day.  I've been weighing in every week and consistently losing 3 lbs a week. 

I hope this helps and inspires.  Best of luck with all of your weight loss goals everyone!  🙂

[momoftwins2013]

How exactly did you start your diet into fat burning mode njones?

[marcelov]

Thank you, I will try to apply these, trying to keep my calorie intake to at least 1200.

[marcelov]

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@ChrisFrey wrote:

It's all about calorie intake vs. calorie expenditure, but it's also much more than that. It's about proper calorie intake. Proper calorie intake is about eating the right kinds of calories at the right time of day. You can't set a goal of 2,000 intake caolries and eat whatever you want or whenever you want to. In my humble opinion, you want to eat about five to six meals a day with a break down of 40% protein, 30% good carbs, and 30% percent good fats while limiting your sodium intake at the same time.

You want to start your day with protein and give your metabolism a jump start. I suggest finding a meal replacement shake for the morning that contains at least 15 grams of protein per serving. Get yourself a small mid-morning snack (a protein if possible) and then move on to a small but managebale lunch (this is hard for me because I tend not to eat lunch). another protein snack in the after noon followed by a manageable dinne and maybe a small desert after dinner (I like to blend Stoneyfield yogurt with forzen fruit to curb my sweet tooth).

Drink lots of water through out the day and try not to eat within two hours of going to bed. I guarantee that,  if you do the above and get at least 30 minutes of exercise each today, not only will you lose weight but you'll completely change your body shape (they're not always the same thing).

If you're eating properly and exercising daily there really is no incorrect amount of weight you should lose in a given week.

I've lost an average of 5 pounds per week using the plan above and I see no reason why I won;t continue at that pace until I hit my goal weight...Best of luck to you all.

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Thank you, I will try to apply these, trying to keep my calorie intake to at least 1200.

[Heybales]

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@marcelov wrote:

Thank you, I will try to apply these, trying to keep my calorie intake to at least 1200.

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Sure hope you can keep your eating level ABOVE what is considered bare minimum for safety of getting adequate nutrition for an average sedentary woman.

Don't be average.

Don't do minimum.

Don't be sedentary.

Won't assume on the woman part one way or another since screen pics don't always mean something.

[Deeks]

I am curious does everyone else's fitbit Charts say there burning a crazy amount of calories?  I understand that the ideal deficit is from 500 -1000 cal but my fitbit chart is showing me that I'm burning 4300-5000 a day. It seems like it's way more then I'm actually burning I mean my metabolic rate is around 1800 for 5foot 8inch male 28 years of age.  I have a active job and do about 60-90min of workouts a day but still seems to me like 5000 is a lot. I'm eating around 1900-2100 right now and loosing fat but also loosing muscle. Averaging about 3lbs a week and 1lb of that is usually muscle :(. Do any of you think that the calories burned is accurate and I should be upping my cal intake?