So my history, I had cancer in which fighting it put my body through very much. I had a surgery that restricts a lot of activities. So I am at the moment not on any regular workout routine.
I have lost over 97 lbs already and am nearly to my goal. (I checked today and was shocked last I checked it was 86 lbs lost)
I walk, ride my bike, play with my children and care for them, together with all the regular activities like cleaning and garden etc...
At the beginning of my weight-loss I was losing up to 10 pounds every two weeks. Or some weeks 3 lbs. Now I have read that 2 pounds is recommended, last week I lost 1.5 lbs.
The number of pounds I am losing is dropping and this makes me nervous. I still have 22 lbs to go to reach my goal. I am not lifting (not allowed) so I am not gaining large muscle mass.
What do you guys think? Is this normal? Can I amp it up? I am already IFing. Is this normal for the number of pounds lost to drop? What can I do to improve steady weightloss?
Forgive me if this question sounds stupid, but I hear all sorts of different numbers and am a bit confused if I am doing it right.
asked byUggla (1585)
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on June 06, 2011
at 10:52 AM
Congratulations on beating cancer and losing so much weight! That's fantastic.
The more excess weight you have the faster it will come off, so the rate will naturally slow as you get closer to optimal. 1.5 lbs a week is a very good pace at 22lbs overweight.
on June 06, 2011
at 06:31 AM
1.5 lbs / week is great.
Your number of pounds lost per/week will drop as you reach your ideal weight. Each pound lost is 3500 calories under consumed for a week.
However you need to stay above your resting metabolic rate (Rate if you stayed in bed basically). And you need to stay below your resting metabolic rate + Daily activity calories + Workout. (Over consuming calories will make a person gain weight of course.)
Your resting metabolic rate is likely decreasing each week as you lose weight. and the difference between your resting metabolic rate (RMR) and your RMR + Daily activity calories + workout is decreasing.
You get to the point where you no longer have 3500 calories / week difference in your two metabolic rates and calories lost per week goes down below 1 lb/week.
Walking a bit more will give you more play. However it is not needed. 1.5 lbs/ week is awesome.
You may need to start counting calories. The below app is one of the best. My trainer uses it:
You track your calories on the computer or iphone.
As you loose more weight you need to eat just a little less each week.
You can estimate RMR by using a calculator such as:
or you can have a metabolic assesment done. such as a newleaf assesment.
However you are in a nice weight loss area just keep doing what you are doing and recalculate your rmr each week and that will give you a rough estimate of the number of calories you need to reduce by.
As long as you are loosing 1.5 lbs /week that is awesome. My wife can only loose 1 lb/week due to the diffrence in her metabolic rates...
Keep up the good work and stay consistent with your diet. Even when you meet your goal you need to stay dilligent about food consumption.
It is not a destination but a journey... Keep up the great work!!!
on June 06, 2011
at 01:44 PM
you have accomplished such amazing stuff already! im also trying to lose weight, and lost the first 30# in about 6 months (slower than most, i know but my body just loves its fat stores). then, i stalled. until today i had not lost a pound in over two months. so frustrating. its so easy to get caught up in the numbers on the scale and to fight fight fight it. i tried cyclic diet, zero carb, whole30, etc. and nothing broke through the plateau. at those times, its really more mental than physical. thats when i know i have to shift my mind set, focus on what ive already accomplished, focus on general health and well-being, enjoy life a bit and relax, sleep more, play more, walk more...you know the drill. like others have said, its gets much harder the closer you get to your goal, and some people (women, especially) are chasing "those last ten pounds" for years. i still have 30# more to go (now 27#) but im trying really hard to relax about it. when the first bits come off so effortlessly, its easy to expect that to remain the case, but we always have to switch things up, whether its our macro nutrient ratios, fitness schedule, AND our emotional state. its sometimes really hard, in the weight-loss process, to be gentle and forgiving and accepting of the imperfect and sometimes unpredictable nature of it. i think that is the biggest struggle, at least for me. i still think -1.5 pounds a week is AWESOME!
on June 06, 2011
at 01:50 PM
Awesome weight loss already!
Your body has been through so much, I think it's doing a really good job for you right now. During my journey from obesity, I went through a lot of different phases and plateaus. In fact, I stayed about 15 lbs above my final goal weight for a whole year, just to prove to myself I could maintain and to give my body a rest after so many years of up and down. It really helped mentally.
Anywhere from 1-3lbs a week is pretty reasonable. I wouldn't push yourself too much harder with IF and/or exercise. It sounds like you are doing everything right, just let your body handle it from there.