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Healthy weight loss time frame?



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BRITTTURTLE
Posts: 236
4/2/13 2:20 P

I would estimate about .5 pounds per week. In the beginning you will likely lose more but it's always good to be conservative when planning timelines.



RIET69
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Posts: 3,116
4/2/13 2:06 P

If each pound =3,500 calories, it would take --500 calories a day to loose one pound a week. My doctor believes that is reasonable for me. However, I too don't want to focus on the weight loss so much as on the healthy eating and exercising.



YOJULEZ
SparkPoints: (15,605)
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Posts: 2,171
4/2/13 11:42 A

I did set a time goal for myself, but it was a very very generous one. I gave myself a year to lose 38lbs. I hit my goal after 9 months and then lost another 5 before the year was up. BUT, I focused more on nutrition, and by taking it slow and not putting too much pressure on myself, I really learned how to re-work my entire food intake. By learning about how to eat, and what to eat, I'm able to maintain the loss much better than if I had just eaten a crazy diet to lose weight quickly. Plus, I was still able to enjoy life... by doing it slow I could still splurge on an evening out with my SO, or if we were going somewhere for a weekend that didn't have healthy options, I didn't have to worry too much.



KRISTEN_SAYS
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Posts: 5,088
4/2/13 11:32 A

I also think you need to focus more on nutrition goals and fitness goals that you can stick with for a lifetime. If you feel you must set a time frame for your weight loss goal, make it for a year from now. Some weeks you might lose 2 pounds, some weeks you might lose nothing, some weeks you might gain. Try not to focus on the number, and focus more on your overall health.

Edited by: KRISTEN_SAYS at: 4/2/2013 (11:33)


SUSAN_FOSTER
Posts: 1,228
4/2/13 11:00 A

I'm along the lines of Cortney. Don't set time goals. Set a goal to make changes that you can sustain for a lifetime. I'd love to bold the last section of that statement. "FOR A LIFETIME". The goal is to lose the weight and never find it again. Make healthy changes that you can live with for a lifetime.



RENATARUNS
SparkPoints: (3,716)
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Posts: 1,162
4/2/13 10:35 A

I agree with the last poster. I think it's useful sometimes to have a good idea of where you want to end up, but there's too much you can't control about how fast you lose weight. If you pick a date and you're behind schedule, do you give up? Try to do something extreme to make up for lost time? Neither of those things is useful. If you're ahead of schedule, do you get to overeat until you're not?

I find process-related goals to be much more helpful -- just eating the way you want to eat/exercising the way you want to exercise (and continuing to do it no matter what). Those are the things that make a person healthy. Then, as long as the scale is going in the right direction most of the time, the speed doesn't much matter.



NIRERIN
Posts: 11,845
4/2/13 7:37 A

i would say don't focus on your long term goal. pick a short term goal, say 20lbs in 12 weeks or 3 months and work at that. figure that until you get within about 40lbs or so of your goal, 1% of your bodyweight per week is about where you want to be aiming. so 20lbs in 12 weeks is a 2lb per week goal plus an extra 2 weeks for wiggle room. 3 months from now, evaluate. did you hit that 20lb goal with three weeks to spare? then aim for 17lbs in the next three weeks [you lose less as you weigh less]. did you not quite make it? then try for ten pounds in the next 12 weeks.
since it really doesn't matter how much you can lose if you can't keep it off, give yourself time to adjust your calories downward and to learn how to eat.
if you would rather do monthly goals try for 7lbs the first month. and again, evaluate. if it came off easy, go for another 7 the next month. if it was rough going, aim for 5 or 6.
don't pay attention or decide how long it will take you before you start. set smaller goals you can achieve [hitting goals is really motivating to keep going] and plug away. the last ten or twenty pounds might take longer than all the rest combined.



SLIMMERKIWI
SparkPoints: (127,746)
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Posts: 21,414
4/2/13 3:22 A

Hi - there are a few issues really, but the first is the rate of loss - and that would be ideally about .5 to 2lb per week, BUT it is often noticed that when the weight initially stats to drop (and it may not happen for a wee while after starting the healthy lifestyle), it is reasonably quick and then slackens off. Don't be disheartened by this when/if it happens because it is a normal result.

The next is the time-frame. You have about 85lb to lose, and realistically you can do it in a year, but that doesn't really allow for any hiccups along the way. You might find it easier to aim for 18 months to 2 years. The slow losses ARE the best ones because they are far more likely to stay off. Also, because the calories will be less restrictive you would find it much easier to achieve without resorting to unhealthy practices.

It took me 16 months to lose the first 50lb - I chose to maintain for a year before moving on down again. This worked really well for me.

Next, where it comes to the calories you plan on eating, why not enter in your age, height, gender, and be honest and realistic about the amount and type of exercise you plan on doing, as see what SP comes up with for a range, rather than you picking out a number from the air.

Finally, there is an old saying: "Patience is a virtue" - that is not without good reason!!!

Also another one: "Rome wasn't built in a day" - remember these and learn some patience and THEN you will get there with far more chance of staying there.

Make sure that you weigh all of your food for increased accuracy, and enter it into the Nutrition Tracker. Then you will have far better ability to tweak things based on fact, rather than guess work.

Finally, you will find that you will get loads more support if you remain active on the Message Boards.

Good luck,
Kris

Edited by: SLIMMERKIWI at: 4/2/2013 (03:26)


SWIMOM
Posts: 366
4/1/13 11:56 P

Blueberry,

We both began at similar a weight and we're both 5.4"...but I'm twice+ your age. I find the more cardio I do, the more inches I lose. 41 pounds in about 5 months and many inches later, I feel more fit each day. Okay, each week! Inches have definitely moved faster than pounds.

Keep to a program of exercise and 1500 cals a day and you'll do well. I do Cardio 5 times a week for 30-45 minutes with 2-3 days of 15-20 minute sets of strength exercises and eat 1200-1550 cals a day. When I do go higher, it is intentional just to refuel a need during a real high activity week. This way works for me. Try as I might, my eating is imperfect..just like me.

I up the intensity of my workouts more than increasing time but, it is true that as I get more fit, it takes more work to move the inches. I choose to invest more intensity over more time usually. Others may choose more time. Do whatever keeps you moving. Most of all, enjoy it all. Time invested in you, is time well spent! Roman Goddesses aren't built in a day emoticon



CORTNEY-LEE
SparkPoints: (51,853)
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Posts: 3,059
4/1/13 11:42 P

I am going to take a slightly different approach...

I am going to suggest that you not set a weight loss goal, but rather set a nutritional goal and an exercise goal. Take one month and only focus on eating within your calorie range and exercising (drinking water too) at the end of that month, weigh yourself.

I find that when we set goals like "I want to lose 3 pounds this week" and we fall short of that it leads to disappointment.

I wish you the best of luck my friend

Happy Sparking! emoticon



SPORTYLAWGIRL
SparkPoints: (7,510)
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Posts: 142
4/1/13 10:37 P

I'd say aim for two pounds/week and use the trackers to figure out what an appropriate calorie range is.



VELVETMERLIN
Posts: 229
4/1/13 10:35 P

Hi Bluenerry261-welcome!

I agree with the above poster-the healthy way is between .5-2 pounds per week. Sometimes it will be more, sometimes it will be less. If you go under 'My Trackers' on the top of the page and click on 'Start', it will bring you to the home page and on the left hand side, there is a box that says 'My Progress'. You don't have to input anything in there, but you can click on the links to set some goals or have it recommend calories intake for you, etc.

:)



NANCYPAT1
Posts: 46,387
4/1/13 10:20 P

Realistic is approximately .5 - 2 pounds per week on average (some weeks more and some less, gains, or staying the same) - So take the total number of pounds you want to lose and figure about 1 pound per week - typically you will lose more when you have more to lose so may start out at a lot closer to the 2 pounds a week but as you get closer to your goal weight, your loss will probably slow down a lot and you may be lucky to see .5 pounds average.

I started with a LOT to lose and have had weeks and even months with no loss and others with really significant losses. It is really hard to predict exactly how you will lose. I expect I have quite a long time before getting to my goal but I am making good progress.



BLUEBERRY261
SparkPoints: (3)
Fitness Minutes: (0)
Posts: 1
4/1/13 9:42 P

Right now, I am 5'4 and a half , 225 pounds, and 25 years old. I have been up and down with my weight for the last four years, my lowest being 160 pounds. I think my problem is that I always set up unrealistic time frames for my weight loss, and give up when I don't see results as soon as I would like. I will also sometimes take drastic (unhealthy) measures to lose weight if it is not happening fast enough, and I realize that is not effective or sensible as I always end up binge eating. During January 2010-August 2010 I was on a very strict weight loss regime, which caused me to go off the rails and blow all the progress I made. I have been eating HORRIBLY for the last two years and am honestly surprised I have not somehow given myself a heart attack with all my binge eating on unhealthy food. I have gained 65 pounds since summer of 2010 :(

I would like some advice on what a healthy and realistic time frame would be to go from 225 to 140. Having trouble with calorie restriction issues in the past, I plan on eating about 1500 calories a day (I used to do 1000-1200), and incorporating both cardio and strength training (I always neglected strength training in the past). Thanks for any help! I am very motivated this time around and realize that it cannot happen overnight.



 
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