feel great, a bit hungry these last couple days and my energy has been pretty normal but when I work out, I feel amazing afterwards. At work at a desk all day so the only exercise that I get is when I get home
Buring about 2000 calories weekly through a planned workout will probably increase your calorie needs slight. When I put in your data, I get about 1300-1600. So 1200 may not be too low--it would depend on the rest of your daily activities and how are you feeling? How is your energy level? The 5 pounds lost this first week, may be some water. Your weight loss will probably slow to about 2 pounds weekly.
Becky SP Registred Dietitian
Fitness Minutes: (14,252)
9,666 5/27/13 5:13 P
You and I have similar goals and weights right now, I'm set for less exercise than you are as I'm easing back into things (It's currently 670 a week), but my range is 1300 - 1650. When I add in an hour of exercise four times a week, that'll go up to around 1400-1700. 1200 is *definitely* too little for you. 1500 may be okay, as that's still in your range, but you may find yourself happier and still lose weight eating a bit more.
2 lbs a week is likely not going to be very attainable for you for long; while it's easy to do when you're over 200 lbs, you're not fat enough to lose that fast. :) You might be able to pull it off right now, but it will quickly become nearly impossible for you! I think a safer, healthier target would be 1-1.5 a week. You can safely attempt to lose about 3% of your weight loss goal per week. For you, that's 1.23 lbs. Even 1.5 would be pushing it! And as you get smaller, it will slow down more. Even if you're going for the 10% rule, you're looking at 1.8 lbs per week, and that will drop as you lose weight.
My advice would be adjust your weight loss goal to 1 lb per week, and update your fitness goals to reflect the amount of exercise you're doing. Exercising more won't make it come off faster. You need to set yourself up on an exercise program you can sustain long-term, because just working out more is only going to burn you out faster. I know, I've hit the overtraining snag myself in the past!
This isn't the Biggest Loser. Those people lose that much weight because they're on constant medical supervision, work out 6-8 hours a day, and have personal chefs and constant harassment to motivate them to lose weight. Those kinds of weight losses simply aren't typical nor achievable for most of us, because the rest of us have day jobs and lives to attend to, and do not have limitless funds to spend on weight loss. Not to mention, it's not advisable; trying to lose that much that fast is going to put you at all kinds of health risks, and we won't talk about the saggy skin. ;)
I'd also recommend getting a heart rate monitor... I assume your machine is telling you how many calories you're burning? If so, those things can be off by as much as 30%... a more reasonable estimate for 30-45 minutes on an elliptical would be 300-400. You may be overestimating.
I'm currently 186 and I want to be 145. I'm hoping to lose 2lbs a week. I'm doing about 30-45 mins on the elliptical on one of the weight loss pre set programs so it varies from usually 4-7 in resistance for most of the workout. I'm also about to start incorporating some strength training afterwards. I worked out 4 times last week and I'm going to bump that to 5 times this week. I've been battling my weight for a very long time so I know the first week is always nice but not normal. Thanks so much for helping me! I'm so confused because I see people on the biggest loser losing 10lbs at my weight, in just a week and idk how that's even possible! Ha
Fitness Minutes: (14,252)
9,666 5/27/13 4:56 P
Your question's a bit difficult to answer, because we don't have enough data to do so. Weight loss isn't a one-size fits all.
You are correct in your assumption that 1200 calories is likely not enough for you if you're regularly working out, especially not if you're burning 500 calories or more. However, 1500 may not be enough, either! To be able to answer your question adequately, we need more data!
1) How much do you weigh? 2) How much do you want to weigh? 3) What's your weekly weight loss goal per week 4) How long are you working on that elliptical? At what resistance? 500 calories is a lot for a low-impact exercise. 5) What's your weekly calorie burn? Is it normally 2000 per week?
Losing a lot of weight in the first week or so is common as your body sheds excess water weight, so don't expect to keep up that rate long-term.
I've been on a regimen for a week and I've been eating 1200 calories a day and worked out 4 days this week, burning 500 calories on an elliptical each time. I read today that that is too much of a deficit and I should eat closer to 1500 calories when burning 500 to lose weight. I've lost like 5lbs this week but I want to do it the healthy way. Anyways, is it healthy to eat the 1200 and burn 500 or should I bump up my intake to 1500 on workout days?
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