Is a 500 calorie deficit per week too little?

I only need to lose the last couple of pounds and I'm not in that much of a hurry (actually don't look bad at all now!), so I was wondering if a 500 calorie deficit was too small to lose those last couple of pounds, or should I still keep the deficit at around 2000?

Thanks!

Per day, you mean? You shouldn't have a 2000 calorie per day defecit ANY time! One pound is worth 3500 calories, so a 500 calorie defecit will get you there.

It will be slower but you will still lose weight with a 500 defecit. infact 500 to 1000cal defecit (per day) is the reccomended rate. Having a very large defecit can actually hinder weight loss because your body thinks your starving.

If your talking about 500 defecit per week then you should lose weight very slowly, but be aware that the burn metre is only aproximate and it would only need to be 100 calories out for you to not lose weight at all.

If your talking about 500defecit per week you would theoretically take 7 weeks to lose 1lb so your better off to do at least a deficit of 1500 a week, with 3500 - 7000 being the ideal for serious dieters.

If you mean a deficit of 500 a week - yes, that is slow. That means you'll loose one pound every seven weeks or so. But it'll also allow for a smoother transition for your body from losing to maintainance.

If you mean a deficit of 500 a day - that's perfectly resonable if you want to keep losing at a rate of 1 pound a week.

If you meant you were at a deficit of 2000 a day before though - wow, that's really high. 2000 a week sounds slow, but depending on your original weight, potentially totally reasonable.

Hey, thanks for the replies!

To clear up, I mean 500 deficit PER WEEK as opposed to 2000 deficit PER WEEK (that is, around 280 deficit PER DAY).

The reason I'm asking this is because I frequently have binge episodes of around 3000 to 4000 calories, and whereas before I would restrict the next day, some wise people in this forum have taught me not to. As a result, I'll end up with a 500 calorie deficit per week, if i'm lucky!

I just can't control my overeating... perhaps its because I'm technically classified as 'underweight'? Could it be my body telling me it doesn't need to lose those 2 extra pounds? Should I just stay where I am?

Thank you again very much!

Original Post by emilie_f:

If you mean a deficit of 500 a week - yes, that is slow. That means you'll loose one pound every seven weeks or so.

 You mean you'll lose one pound a week right?

If you're techinically underweight, then it's time to eat maintenance plus a small amount to gain and start hitting the weights to change your body composition.  It doesn't take much to avoid the risks of being underweight and most of that can be done with muscle.  Actually, muscle will make your dress size go down for the same weight.

Original Post by smwhipple:

If you're techinically underweight, then it's time to eat maintenance plus a small amount to gain and start hitting the weights to change your body composition.  It doesn't take much to avoid the risks of being underweight and most of that can be done with muscle.  Actually, muscle will make your dress size go down for the same weight.

Thank you smwhipple, but right now I am injured and cannot perform any physical activity. Thus, everything I'm gaining is turning into fat.

However, according to my doctor, I am 2 pounds over my ideal weight. That is why I want/need to lose them. The binge episodes are setting me off track though.. 

No activity at all?  That would be extremely difficult for me.

If you're technically underweight, then on what basis is the doctor determining that you're 2 lbs over your ideal weight?  Do you have some injury which makes technically underweight ideal?

Women do have weight fluctuations throughout the month, so this may be contributing, also when you're weighing yourself is it first thing in the morning after using the bathroom?  If you're weighing with clothes on or after eating or drinking that will change what your weight is in the higher direction.

Original Post by smwhipple:

No activity at all?  That would be extremely difficult for me.

If you're technically underweight, then on what basis is the doctor determining that you're 2 lbs over your ideal weight?  Do you have some injury which makes technically underweight ideal?

Women do have weight fluctuations throughout the month, so this may be contributing, also when you're weighing yourself is it first thing in the morning after using the bathroom?  If you're weighing with clothes on or after eating or drinking that will change what your weight is in the higher direction.

What I mean is that I have an ideal weight that has been calculated by a doctor. I am 2 pounds over that weight. But according to some people in this forum, that weight with my height would be classified as 'underweight'. I know it's not because I've been there and I've never been healthier. But due to my lack of movement and my bingeing I've put on quite a lot of weight. I've struggled to lose a few of those pounds and only need to lose 2 more, which is where my question comes in.

I weight myself in the mornings always yes, after using the restroom. But I don't really pay much attention to it as i'll fluctuate a lot ( i mean like 10 pounds in a couple of days) due to the bingeing.

So I don't really know what my REAL weight is (I take it to be what the scale reads when I havent binged the day before, lol).

If your doctor-calculated-ideal-weight is a single number and not a range, I think you should get a second professional opinion. I would question the veracity of a calculation that tells you that you should be at, for example, 110 pounds and not 109 pounds and not 111 pounds.

Original Post by poofyball:

If your doctor-calculated-ideal-weight is a single number and not a range, I think you should get a second professional opinion. I would question the veracity of a calculation that tells you that you should be at, for example, 110 pounds and not 109 pounds and not 111 pounds.

No no, he gave me a range and we chose the average. Eg. 110-112 so we settled for 111

Original Post by haley_2008:

Original Post by emilie_f:

If you mean a deficit of 500 a week - yes, that is slow. That means you'll loose one pound every seven weeks or so.

 You mean you'll lose one pound a week right?

 

No, I mean per seven weeks. One pound = 3500 deficit. 500 a WEEK, as the OP states and not 500 a day, as many people are assuming for some reason, means one pound every seven weeks. 3 500 deficit/500 a week = seven weeks.

Original Post by pearsnapples:

Original Post by poofyball:

If your doctor-calculated-ideal-weight is a single number and not a range, I think you should get a second professional opinion. I would question the veracity of a calculation that tells you that you should be at, for example, 110 pounds and not 109 pounds and not 111 pounds.

No no, he gave me a range and we chose the average. Eg. 110-112 so we settled for 111

 If your doctor is giving you an ideal range that puts you BMI in the underweight category - not to mention, a 2 pound difference is not a range, a range is generally 5-10 pounds - you really need to get a second opinion. How did he determine your ideal weight? If he just looked at you and said 'about 110-112 pounds', as some shady doctors do, you REALLY need a second opinion.

Original Post by emilie_f:

Original Post by pearsnapples:

Original Post by poofyball:

If your doctor-calculated-ideal-weight is a single number and not a range, I think you should get a second professional opinion. I would question the veracity of a calculation that tells you that you should be at, for example, 110 pounds and not 109 pounds and not 111 pounds.

No no, he gave me a range and we chose the average. Eg. 110-112 so we settled for 111

 If your doctor is giving you an ideal range that puts you BMI in the underweight category - not to mention, a 2 pound difference is not a range, a range is generally 5-10 pounds - you really need to get a second opinion. How did he determine your ideal weight? If he just looked at you and said 'about 110-112 pounds', as some shady doctors do, you REALLY need a second opinion.

He gave me the range on kilos (Im Spanish) so eg. 43-45 (I was just trying to give an example in pounds but it didnt work out too well!). He calculated this by determenting my body composition, muscle and fat %'s, water retention, activity levels, heart beat, blood tests (?!) and he also plugged some electrode things onto my chest. So I guess it's a pretty good opinion! Either way I agree with him, because that is what my weight is supposed to be, i just know.

Thanks :)

For all those who think THEY know better than a DOCTOR, BMI is not entirely acurate because it doesnt take into account muscular people, those who have a large frame and MANY other variables. So a doctors opinion based on body fat %, muscle amount etc is far more acurate.

To the OP, i think you need to try and fix your binging habbits before you worry about your weight, because if you carry on binging not only is it unhealthy but you will gain all that weight back on.

A defecit of 2000 really isnt too difficuly for example, using 1/2 tbsp oil a day rather than 1 will cut off 350calories per week, swapping 1 cup of whole milk for soy milk per day will add another 500 cal to that, and swapping from regular margarine to 37% fat version swap 1tbsp a day can add 315 to that deficit.

Even snacking on different but still tasty things can make you lose weight.

You may not eat those things but my point is that very tiny changes can have a big effect if you educate yourself about food.

If you need any more advice about eating more healthily and kicking that binging habbit thats what we are here for :)

I agree that you need to address the reasons for the bingeing. It is just unhealthy.

If it is boredom due to your injuries, you need to do something with your hands to keep them occupied.  If it is emotional you need to face the issues and not try to bury them under a mountain of food!

In general I tend to believe you should listen to your doctor over the advice of an anonymous internet forum; however, in this case I'd suggest that you seek a second medical opinion.  The explanation of "he used fancy equipment so he must be right" and your binging but just knowing that 2 pounds less than what I weigh now must be right set off alarms in my head.

1.  Are you serious or are you just bored and playing around to see what people will post?

2. Do you have a history of disordered eating or an eating disorder?

3. Was the doctor that determined your ideal weight a specialist in disordered eating and aware of your binging?

4.  Have you ever seen a doctor who does specialize in disordered eating about your binging?

5. How long ago was this ideal weight determined?  Were you in your teens and were you shorter?

Original Post by smwhipple:

In general I tend to believe you should listen to your doctor over the advice of an anonymous internet forum; however, in this case I'd suggest that you seek a second medical opinion.  The explanation of "he used fancy equipment so he must be right" and your binging but just knowing that 2 pounds less than what I weigh now must be right set off alarms in my head.

1.  Are you serious or are you just bored and playing around to see what people will post?

2. Do you have a history of disordered eating or an eating disorder?

3. Was the doctor that determined your ideal weight a specialist in disordered eating and aware of your binging?

4.  Have you ever seen a doctor who does specialize in disordered eating about your binging?

5. How long ago was this ideal weight determined?  Were you in your teens and were you shorter?

 

Thank you for your concern.

1. I am completely serious. 

2. Yes. I have a history of disordered eating. I never really called it an eating disorder, but it is. 

3. By the time my ideal weight was calculated I had no problems with food at all. I was slightly overweight then though.

4. No. At one point I thought I should, but I'm seeing a psychologist who says she has treated similar patients before and her only answer to me is "Just don't binge". I don't see how that helps.

5. This ideal weight was calculated last June or July. So about a year ago. I had finished growing, am the same height, same everything.

Thank you once again!

June or July is almost a year ago, so even if you had no history of anything it would be time to get an annual physical soon.  When you do, try to make sure you give your doctor the whole scoop, even better if you can find one who does specialize in disordered eating given the binges that you've had.

There is a difference between an eating disorder and disordered eating.  An eating disorder can only be diagnosed by a doctor or other medical profession...there is a post at the top of the Health and Support forum that can give you quite a lot of information about eating disorders and disordered eating.  Some eating habits are abnormal, but may not have the psychological aspects of disordered eating.

Your body composition has changed quite a lot.  The ideal weight calculated for you might still be the same, but it might have changed given that your body is not the same.  The "technically underweight" suggestion still sets off my radar...when you do get the ideal weight, please ask what basis they use for their calculations.  If you're in your teens or early twenties, the BMI weight charts do change during these years, so the ideal weight for a teenager may look to be technically underweight, but they're not unless the goal weight doesn't increase over time as the calculations do add a couple of pounds per year.

Are there othe psychologists or therapists available to you?  I can't see how "Just don't binge" is going to be much help to you either.  My friends who have gone to therapy tell me that often it takes a while to find a good fit.