what is a safe weight loss per week?

[PiPi84]

How much weight is considered safe to lose per week?

[Heybales]

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@Deeks wrote:

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?

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That is so totally dependent on the person and their size, and then their level of activity.

Age and height are minor part of it - weight is the major factor for moving calories, and non-moving calories.

Depending on what the active job is - that could be very realistic.

But - couple of things to confirm.

Go look at your daily graph of steps and calorie burn, 5 min blocks. Looking at the lowest block of calorie burn during the night or not moving, that figure / 5 x 1440 = close to Mifflin BMR.

Or should be.

Some have reported that while their weight is displayed visually correct, it seems to be using it as a KG weight, and therefore the calorie burns are based on almost 2 x the real weight.

Also, since calories on moving are ultimately based on steps (and distance from them with mass moved) - look through that daily graph and confirm no big spikes or blocks of steps that just doesn't match up with what you recall going on.

Also, 500 - 1000 deficit is reasonable for fat-only loss if you have 30 - 60 lbs to lose, those being the minimum amounts to use that deficit to encourage fat-only loss.

You may not be aware of how difficult it is to build muscle back - usually is a goal of most to not lose any - if they are aware of the fact you lose it in a diet.

I'm betting you need to up your calories anyway, even if the TDEE is slightly inflated when you check the above things.

[Deeks]

From looking at the charts the lowest block number while I'm sleeping is 18cal blocks not 5.also I'm not to sure how to tell if its using kg or lbs as my weight I have the units set for lbs. As for weight lifting I was 191 now am sitting at 169. Which isn't that much weight to be moving around to add up to those calories. Yea i definitly don't want to loose any muscle! How can I correct this issue if my fitbit is saying 18cal blocks when they should be 5?

[Heybales]

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@Deeks wrote:
From looking at the charts the lowest block number while I'm sleeping is 18cal blocks not 5.also I'm not to sure how to tell if its using kg or lbs as my weight I have the units set for lbs. As for weight lifting I was 191 now am sitting at 169. Which isn't that much weight to be moving around to add up to those calories. Yea i definitly don't want to loose any muscle! How can I correct this issue if my fitbit is saying 18cal blocks when they should be 5?

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Ok, so that resting metabolism being based on gender, age, weight, height proves you are getting hit by the bug - the entered weight appears to be pounds but it's actually using KG.

Re-enter your weight and save - that's all. Or change to bogus and then back again.

Then check out the new value.

But - your resting is NOT going to be 5 cal per 5 min, it'll be more than that - mine is 6.75, yours will be about the same. 1800 / 1440 x 5 = 6.25 about per 5 min block.

[Larryb1040]

Thats how I do, I watch those cabs closely and I don't eat a lot of bread, If I have a sandwhich I eat wheat bread. Works for me.

[roadwarriorphil]

You may be inadvertently having your fitbit get information from other fitness app’s if you log in activity on them and on your fitbit as well.

[jlippincott]

My docs said 1 lb a month that you can keep off is better than 1 or 2 lbs a week.

This comes from my Cardiologist, my Endocrinologist and my regular Dr.

Better yet, forget the scale.

Concentrate on how your clothes fit as Muscle wieghs more than fat

I was 170+lbs and fit into a size 16

I am now 168 lbs and fit into a size 10/12

next goal is to get my waist below 35" which reduces my risk of developing Type 2 diabetes.

[Larryb1040]

Hi their well you are headed the right direction. You keep up the good work and do what your doctor thinks best for you. I try to lose 2 to 3 lbs a mos and I watch my intake of food plus my carbs and I have cut way way back on bread. When I eat bread I eat wheat bread. My body fat now is 25% and I weigh in at 145.6 libs now, waist sise 34 but I now can get in a size 31. I want to try to stay the size I am cause I love my size now. I did 3.01 mile on my exercise bike this Moring around 3:30a then be fore lunch,  I did 6.28 miles on my exercise bike  before lunch and after lunch I walk 1.11 miles out side and it was so nice. Keep up the good work and your the lady in charge..

[SteveCattz]

Nice post Lew, congrats on your weight loss, you certainly seem committed. Hope you enjoy, take care from downunder lol

[Larryb1040]

Greeting Fitbit family, Fitbit is a new way of life for me. I gave put 110% of me in what I do. Fitbit is a major tool in my life to help me achieve my goal. It's not just putting on my Fitbit but planning my day my excersie . I like to lose a pound per week two pounds I try for at times. I've increase my excersie. I do my inside bike excersie everyday before breakfast, lunch and dinner. I go for a walk once a day like once to three times per week. Depends how I feel. I gave some serious health iusses. I have to use a cane and a walker. The good news now that I have done so well on my health in excersing that I do t have to use my walker any more 👍🎃😃. So I just use my cane where ever I go. I give the credit to God and Fitbit for my success . It take a person who is using
Fitbit self determination To continue their Journey . It will not be a easy one it will be hard and at times you may want to just give it up. Never give up, when you start your amendment and use Fitbit or any tracker you may want stick to your guns. Never look back and don't let negative people Surround you With negative input. Don't let others ever try to make you think it's a waste of time. Look even if you had to start out walking one block going and coming that's great or in your inside or outside exercise bike do 5 or ten minutes or 1/2 mile till you feel good about what your doing.,Choose something you like to do when you do your exercise , me I listen to my music when I walk out side or sometimes on my excersice bike inside or what my thing is now I love watching Leave it to Beaver on you tube on my iPad. Sometimes I get ask to do a with some other folks in Fitbit or I may ask and it's lots of fun. It's a win win for all Who participate in the event. Well I hope this may help someone If I can do this so can you. I have service health iusses and I use to be bed ridden fir one year. That's another story.. Be safe last thing Fitbit has done everything it said it would for me..

[Strem2]

Hey, Larry, great encouragement.   I started FitBit to regain my health.  I was almost crippled with a back problem, and even after the problem was healed, I was walking bent over and had several areas of almost constant pain.  I believe that the human body is able to heal from all maladys as long as you give it the right nourishment and exercize.  Reading about ultramarathon runners has convinced me that more exercize is better.  However, I do believe you need to give your body time to transition from a couch potato to an ultramarathoner -- time to restore calcium to bones and time to rebuild cartilege in joints. I think of white carbs as inflamatory's, which means they work against my goals, not just as unhealthy calories, but that they hinder the recovery of my joints and aggravate the arthritis.  These operating beliefs have helped me lose weight in my first month and a half with fitbit, but also my resting heart rate has dropped 10 beats per minute. 

[Larryb1040]

Yes I know what crippled is, I was bed ridden for a year till I had enoughogbit and started my jerking trying to walk again. you speak of white carbs, is that the same thing as when someone has diabetes like I do to cut back on carbs. Because that's what I do.

[I-train-hard]

Safe - no more than 2 lbs. per week. 

[ninjamidget25]

I have used Medifast to lose weight with great success.  In the beginning of this plan, you lose sometimes 5+ pounds per week, then it evens out to 2 to 5 depending on exercise, male/female, amount you need to lose, etc.  Before the "but I'm a nutritionist, and I think..." purists jump in, let me note that this is a medical program that came about to help pre-op gastric bypass patients safely lose weight.  It has been around since the 1980's and has had numerous clinical trials done on it.  I think the rule of 1 to 2 pounds per week is a good rule, but I think the Medifast plan can be an acceptable exception to that rule, especially if you have more than 50 pounds to lose since the health implications of being overweight can be significant and losing it as quickly and safely as possible has clear health benefits that may outweigh the potential downfalls.

[I-train-hard]

When people lose a lots of weight quickly, the next question they have would have …What do I do with my skin?

It is very important that you lose no more than 2 lbs. per 7 days so your whole body could adjust to the changes.

As always – There's more than one way to skin a cat.

[jlippincott]

I know a few people who have been successful with Medifast. The ones who have succeeded, also kept up with the maintenance phase. THe ones who went back up in weight, didn't.

Just remember, any of these plans or ways of eating have one thing you must understand. You are not on a diet, you have chosen to change the way you eat for the rest of your life.

Keep up the good work!

[Larryb1040]

I have done very very well, I have change my eating habits and continue my exercise as much as I can do and as much walking. I really can't my columns and watch that Bread intake. I eat what I want but in moderation. My Fitbit charge HR is always with me. Sometimes I use a FitBit one, which belongs to a buddy of mine, I like to change out from time to time, and when I use a walker this comes in handy. Once you lose that weight then one has to get that lose skin tighten up again, that's where I need help on. Any ideas, please keep in mind I have spinal stenosis in lower lumbar problems plus other things going on with me . I can't do sit up cause of my spine. So any ideas that can help me tighten up the lose skin.. Thanks Sent from my iPhone

[simpee]

1% of your cureent weight per week

[Lauro55]

acording to my Weight Watchers Leader Joyce it is 1/2 to 1 pound a week.

[Paradise555]

For me about a pound a week is average.

[Larryb1040]

Everyone is different, for me I did two lbs plus. Some times like 4 plus. Watch what I ate watch my carbs. Right now my Charger HR is not working. Sent from my iPhone