Weight Loss
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Loose 2 lb per week, realistic ??


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 Some say its UNrealistic to put your body through it.

 Im a 20 year old Female, 5'2, 120 lbs.

 I've never been on a diet, never needed it.  Naturally very energetic person & always active, adore fruits (eat more than 5 a day), enjoy vegetables. However, i went through a difficult year & now im trying to get back to where i was. I am hardly eating (no appetite) yet im gaining weight. (at the moment 120lb)

Like i mentioned, im new to this concept of 'counting cal' whatever i eat etc etc, therefore i don't know what to do. I grew up with thinking ''eat whatever as long as you're active''. Now i desperately need to to loose the weight fast.

Plz can someone help me on -how to loose 2 lbs (or more, if possible) per week. (how much exercise, cal intake...)

Thank you in advance.

 

23 Replies (last)

nope, not realistic when your not even overweight. the 2 pounds applies to people who are obese.

btw, i suugest you have 1500 cals &stay a bit active. dont overdo it tho.
PSHT..totally possible.

BUT

2 pounds is the limit for dieting without a doctors care.
You may lose more than that in the first week. That will be mostly water weight though.

To lose 2 Lbs a week you have to cut 7000 cals that week.
Thats 1000 cut per day. Anymore and you will stall. So dont shoot yourself in the foot.

Anyway math time:
Your BMR = 1269

How active are you? desk job? what?

Saying you are not very active would put you at 1522

Now eating 1200 cals that gives you 322 towards your diet cut.

Now you only need to burn 678 more.
And really I would just make it 500-600 so you dont over cut your calories...

Get on the exercise bike: Most cal burn for your effort:
12-13.9 mph = 458 burned per hour
14.15 mph (fast) = 573

Race fast and you are done!

Good luck!
When I was 200+lbs, I was losing 2.5lbs per week....when I reached a more normal weight range, my weight loss stalled dramatically. I was upset because I couldn't lose 10 lbs per months like when I was 210lbs....
I now realize that a 1lb per week loss is realistic and great progress.....For your weight and height, I wouldn't recommend losing more than 1lb per week.
Obese and overweight people like I once was have the capability of losing weight the while being able to eat more calories.
At 210 lbs, I could eat 2,200 calories, workout for 35 mins per day and still lose weight.
Now, at 153lbs, I have to keep my calories around 1750 and exercise a minimum of 45mins....
Make sure to use the online tools and calculators to see how much you need to eat and burn to lose weight.

Elated,

If you talk to the shorter girls here (I'm 5'0) you'll find that 1 pound per week may be more realistic for you, especially since you aren't overweight .

To lose 2 pounds you have to cut out 1000 calories, and for us shorties we don't really burn enough while sedentary to cut 1000 calories out of our diet.

1200 calories a day is for those who DO NOT work out. If you work out you'll need to add calories to that.

That said, 1 pound a week is not bad, for us 1 pound looks like 2 because we're small. So do it the slow and steady way and you will see results in a healthy way.

 

 

1200 calories in the minimum intake(female). It has nothing to do with working out or not working out. The cuts based on exercise I posted are 100% fine and dandy.

You just dont want your exercise to overcut your cals.
(making it more than 1000 is bad)

Original Post by chop_chop:

PSHT..totally possible.

BUT

2 pounds is the limit for dieting without a doctors care.
You may lose more than that in the first week. That will be mostly water weight though.

To lose 2 Lbs a week you have to cut 7000 cals that week.
Thats 1000 cut per day. Anymore and you will stall. So dont shoot yourself in the foot.

Anyway math time:
Your BMR = 1269

How active are you? desk job? what?

Saying you are not very active would put you at 1522

Now eating 1200 cals that gives you 322 towards your diet cut.

Now you only need to burn 678 more.
And really I would just make it 500-600 so you dont over cut your calories...

Get on the exercise bike: Most cal burn for your effort:
12-13.9 mph = 458 burned per hour
14.15 mph (fast) = 573

Race fast and you are done!

Good luck!

i dont see how 2 pounds can be possible unless she starved herself &excercised like crazy.

its just not possible when her starting weight is 120

 

btw, the 1200 rule only applies to women that are sedentary..

#8  
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Thank you very, very much  -Everybody-

:)

x

 

Original Post by peacelovehominy:

Original Post by chop_chop:

PSHT..totally possible.

BUT

2 pounds is the limit for dieting without a doctors care.
You may lose more than that in the first week. That will be mostly water weight though.

To lose 2 Lbs a week you have to cut 7000 cals that week.
Thats 1000 cut per day. Anymore and you will stall. So dont shoot yourself in the foot.

Anyway math time:
Your BMR = 1269

How active are you? desk job? what?

Saying you are not very active would put you at 1522

Now eating 1200 cals that gives you 322 towards your diet cut.

Now you only need to burn 678 more.
And really I would just make it 500-600 so you dont over cut your calories...

Get on the exercise bike: Most cal burn for your effort:
12-13.9 mph = 458 burned per hour
14.15 mph (fast) = 573

Race fast and you are done!

Good luck!

i dont see how 2 pounds can be possible unless she starved herself &excercised like crazy.

its just not possible when her starting weight is 120

 

btw, the 1200 rule only applies to women that are sedentary..

It IS possible. I lost 2-3 lbs per week 1 hour muay thai kickboxing 1 hour MMA 5x/week. I also got f-ing ripped!

Original Post by carleyrapp:

Original Post by peacelovehominy:

Original Post by chop_chop:

PSHT..totally possible.

BUT

2 pounds is the limit for dieting without a doctors care.
You may lose more than that in the first week. That will be mostly water weight though.

To lose 2 Lbs a week you have to cut 7000 cals that week.
Thats 1000 cut per day. Anymore and you will stall. So dont shoot yourself in the foot.

Anyway math time:
Your BMR = 1269

How active are you? desk job? what?

Saying you are not very active would put you at 1522

Now eating 1200 cals that gives you 322 towards your diet cut.

Now you only need to burn 678 more.
And really I would just make it 500-600 so you dont over cut your calories...

Get on the exercise bike: Most cal burn for your effort:
12-13.9 mph = 458 burned per hour
14.15 mph (fast) = 573

Race fast and you are done!

Good luck!

i dont see how 2 pounds can be possible unless she starved herself &excercised like crazy.

its just not possible when her starting weight is 120

 

btw, the 1200 rule only applies to women that are sedentary..

It IS possible. I lost 2-3 lbs per week 1 hour muay thai kickboxing 1 hour MMA 5x/week. I also got f-ing ripped!

what was your starting weight?

I agree with peacelovehominy. 

Even those of us who started out obese and were losing 2 pounds per week will notice a "slow-down" to the pace as our weight gets lower. 

I just don't see a 120 pound woman being able to drop weight that fast ... correction, being able to LOSE FAT that fast.  She just wouldn't be able to make a deficit of 7000 calories per week, not in a healthy way.  Sure, nearly everyone loses a little more the first week or so, usually due to water loss (because when people start eating healthier their sodium intake usually goes down AND they drink more water to stay feeling full.) 

To the OP,  you are at a healthy weight, and very close to your goal weight.  I think you just need to tweak your eating and exercise a little to get there, to find the combination that works for you.  It doesn't need to come off THAT fast, you'll be there before you know it.

Good luck to you and I hope 2008 is a better year for you!

My starting weight was 160. I never saw a decrease in weight loss.

http://www.bbc.co.uk/wales/southeast/sport/co mmunity/pages/thaiboxing.shtml

Why should I take up Muay Thai?

People take up Muay Thai for many reasons, whether to learn an effective self defence technique or improve their overall fitness and stamina - you could burn up to 1000 calories in a typical training session!

Training 2 hours 5x/week for me = 2-3 lbs weight loss/week

I was monitered on one of those fancy scales that estimate fat% muscle% water%. I stayed hydrated & lost fat every week.

You can check the (undoctorated) picture I have of myself in a little black dress. If you look closely you can even see the bruises on my shins!

I am 5'5, 114 ("underweight" does not apply to athletes!) obviously healthy & f-ing ripped. I broke my hand & am no longer training, but I'll be back! Oh yeah! ;)

 Anyway OP, I obviously recommend some serious muay thai action. You'll burn fat, gain muscle & kick some ass!

 

 

 

#13  
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Original Post by carleyrapp:

I was monitered on one of those fancy scales that estimate fat% muscle% water%.

Where did u go for that? I'm very interested in trying that out but don't know where to turn to?

Well gals..The reason why I think the OP can do it because:

- never been on a diet - remember that woosh we all got at first?
(About 5-10 lbs)

- Body has a fresh new metabolism to get burning things.

- As low as you can go is 101 for that ht.


If you are already dieting. I agree with what you guys said.
But she would only need to do this for a month or so and then start increasing calories to maintain.

If you are long term dieting. 3 months or more..I agree that it would be rough.


The MMA gym I trained in (MKG Seattle) had the scale. I think they have them at most gyms now. They're so expensive! Maybe someday I'll splurge on my own...Wink

 

You have to be careful, when you are not eating your body starts to take whatever you eat and storing it as fat, because it goes into starvation mode...this could be happening, hence why you are gaining weight.

I say just start working out a bit and make sure you are eating enough to not have your body storing the calories as fat due to it thinking that you are not able to eat. 120 for 5'2 sounds like you are already at a healthy weight, so you might just want to start weight training to tone whatever you have.

I'm not a trainer or doctor, but have read much about how when you under eat you almost do worst than eating healthy and working out.

You could do a flush, but most people just gain it all back afterwards.
I love jui jitsu for very intense workouts, but with martial arts, you have to make sure that you do eat enough so that you have enough energy to workout effectively.  A 500 calorie deficit is what I'd aim for at your height and weight.  1 lb lost of fat and a bit of muscle replacing it will look like 2 lbs lost.
Small woman, not overweight, shoot for 1 lb a week at the most.
I think at your weight, it's unrealistic and unwise.  You're not overweight, so you should take your time.  For a person who is extremely overweight, it may be okay to lost 2 or more lbs per week, but within a healthy BMI, what on earth is the hurry?
Why do you people act like its so extreme to eat 1200 cals and ride a bike everyday for an hour for a month or so?

120 - 5 (water) = 115

MINIMUM WEIGHT: 101
REAL LBS TO  LOSE: 14
14/2= 7 weeks

120 - 10(water) = 110
MINIMUM WEIGHT: 101
REAL LBS TO  LOSE: 9
9/2= 4.5 weeks

To elated_87: Do you even want to be 101?
23 Replies (last)
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