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EO4WELLNESS's Photo EO4WELLNESS SparkPoints: (172,647)
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3/21/18 6:29 P

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SP and nutritionists recommend no one eat a diet lower then 1200 calories per day.

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DANIELLECOLLETT SparkPoints: (6)
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3/19/18 1:08 P

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Thanks, y'all.

I did mean 7,000/week. I haven't found it that difficult to maintain a 1,000 deficit per day with the amount of exercise I typically do (ie I don't feel hungry all the time or weak/dizzy, etc).

SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (259,987)
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3/16/18 11:26 P



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Rather than focusing on 'a deficit' why not just focus on gradual changes and gradually reducing your calories.

Because you already appear to be a relatively healthy weight, your weightloss should be fairly slow. If you are expecting 2lb on a weekly basis, you are being too heavy handed with the restrictions and/or exercise.

A deficit of 7,000 calories per week equates to 2lb per week. Again, don't focus on that number but instead focus on healthy, balanced nutrition including the recommended calories for your exercise level too.

Kris

Edited by: SLIMMERKIWI at: 3/16/2018 (23:29)
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NIRERIN Posts: 14,349
3/16/18 11:26 P

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Realistic weight loss is about 1% of your bodyweight per week, and you can cut that in half if you are active or within the last thirty to forty pounds. Which means that at your current size you're looking at half a pound, maybe a pound a week of loss, which means thirty pounds by around Christmas, not June. The taller you are, the more aggressive that Christmas goal would be and the shorter you are the more likely you might be able to manage it by Halloween. Presumably you would like to lose fat as the majority of your loss and aggressive deficits (like a 1000 cal a day deficit for someone your size) tend to minimize the amount of fat you are losing.

Thing one to remember is that your weight can vary by up to 5 lbs per day without you gaining or losing an ounce. This is a result of the normal functions of your body and includes food that has not yet been converted into energy, waste, and water (you can retain more for dietary and workout related reasons. Water is a big part in how our muscles repair). Which means it can take a few weeks for your losses to add up enough to be seen over these normal, daily fluctuations. Also, if you are female, it's far better to compare this week's weight to your weight four weeks ago (or adjust according to your cycle). Your weight is the average of what's been going on over time and there isn't anything that you can do in the short term to balance out a long backlog of overages. You simply have to wait it out with steady averages until it balances out.

It's very typical to see large losses in the first week and then little to no loss as your body's way of balancing it out. See the first two episodes of every season of The Biggest Loser. It's also not uncommon for some people to lose all the weight they're going to lose in a month in one week. That doesn't mean the day to day doesn't matter, just that it all hits the same day, kind of like being paid on a monthly basis.

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--MEOW--'s Photo --MEOW-- Posts: 4,757
3/16/18 8:36 P

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She says she has a deficit of 1000 calories a day so she obviously meant to say 7000cals a week, guys 🙄

- Danny :)
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LADYREDCOMET SparkPoints: (113,019)
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3/16/18 8:18 P

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A deficit of 7,000 calories a day would be roughly equivalent to a loss of 2 pounds per DAY, not per week. Notwithstanding that the 3,500-calories-to-a-pound is a generalization/estimate, you'd want that kind of deficit to be spread out over a week or two, not a day.



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SHOAPIE's Photo SHOAPIE SparkPoints: (518,313)
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3/16/18 4:59 P

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How did you arrive at a 7000 calorie deficit/day? Pretty sure that is impossible! Even for a week that would be difficult.



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--MEOW--'s Photo --MEOW-- Posts: 4,757
3/16/18 3:29 P

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Hi!
Sadly, no. That's just a myth. Your body is a lot more complicated than that.
First of all, it's actually really hard to accurately calculate your calorie deficit, for example... let's say this week you did exactly the same thing you did last week, you ate the same amount of food and exercised the same amount of time. Still, chances are your calorie deficit was way lower this week, because your body quickly adapts to changes...So, when your body isn't getting enough calories, it adapts in a way it can survive with fewer calories. In other words, your Basal Metabolic Rate or BMR (the number of calories required to keep your body alive) decreases, so you burn fewer calories per minute.

I guess the reason they came up with that number (7000cal) is that 1 gram of fat has 9 calories, so 2 pounds would have about 7000 calories. But I mean... when you lose weight you don't only lose fat, you lose muscle too... and muscle contains way less calories per gram. What I'm trying to say is that there are waaay too many factors that come into play so...
In short, no, the 7,000 calorie thing isn't real.

- Danny :)
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3/16/18 12:39 P

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Hi folks,

Last week, I was really excited to have people to share my weight loss with other people, especially on here! My start weight was 162, and my goal weight (hopefully by late June of this year) is 130. I've been clocking a deficit of at least 7,000 calories a day. I lost 3 pounds last week (162.2 to 159.3). This week, though, maintaining the same calorie deficit, I've stayed at 159 pounds. Yesterday, I had a stomach ache so I had a slightly lower deficit than usual (800 calories instead of 1,000). I've been reading pretty much everything I can find about whether or not you can actually lose 2 pounds a week with a 7,000 calorie deficit. Do y'all have any thoughts on this?

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