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Can you really lose 2 pounds a week consistantly?


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I was just sitting here thinking. I wonder is it REALLY possible to lose 2 pounds a week on a consistant basis? I don't really want to lose more than that per week, but would like to aim for 2 pounds. Has anyone out there done it for a few weeks in a row?

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I have definitely done the 2 lbs. a week weight loss before.  Unfortunately, I couldn't stick with it because it was pretty restrictive and it made it very difficult to eat out EVER.  But- It is possible.  I kept it up for about a month before deciding more calories a week and slower weight loss would make for a happier me...

I've done it but that's when I first started dieting and was a lot LOT heavier than I am now. IT really all depends on how much weight you have to lose. If you have a little bit of weight to lose it will be really really hard for you to lose 2 pounds per week consistently (even with a lot of exercise). However, if you have a lot of weight to lose then it won't be as hard. I'm not telling you this to discourage you in any way just telling you what I have learned from experience. Now that I'm close to my weight goal I'm lucky if I lose a whole pound in a week lol... Oh the wonders of dieting Tongue out

I am 182.4 now & would like to be at 145.0 which is a loss now of 37.4 pounds. But I exercise everyday (walking, pilates & hip hop abs). I've not lost alot, but I wonder if it's because I am gaining muscle?

Yes it is possible....and I did it (2-5 lbs) a week but I recommend not to loose more than 2lbs a week...

You may also consider a method called zig-zagging to loose weight...that might help you achieve your goal as well as explain some things on why.

zig-zagging is alternating your calorie intake over a 3 day span then start the process over heres an example...if your daily calorie intake should be 2000 (to loose 1 lb a week) then do this

day 1, 1900 calories

day 2, 2000 calories

day 3, 2100 calories

the overall 2000 calories is still maintained yet your body believes hey I am ok...do this over and over till you break the cycle....

here is a link that discusses the process...I personally have tried it when I wanted to cut the plateau...it does work.

http://www.articlesbase.com/fitness-articles/ zig-zag-calories-for-weight-loss-74803.html

also another trick people use is when you first get up in the morning...the very first thing...drink a cold glass of water...its suggested this kicks a persons metabolism in gear...

BTW if you exercise more it may be adding to your problem so dont do more...the influx of the gain could be the increase in muscle from all the working out.

It could well mean that you are in fact gaining muscle as you lose weight which will make losing weight slower! However, since you exercise everyday I would suggest you give yourself a one day break every week. For example, exercise Mon-Sat and have Sun off that way you dont get too over worked. Congrats on your comittment and best of luck!!!Laughing

 

Also make sure that you are eating enough for all the exercise that you do. I know its weird but if you exercise too much and don't eat enough your weight loss can be slow or it could even stop!!

Original Post by lovelybecca:

It could well mean that you are in fact gaining muscle as you lose weight which will make losing weight slower! However, since you exercise everyday I would suggest you give yourself a one day break every week. For example, exercise Mon-Sat and have Sun off that way you dont get too over worked. Congrats on your comittment and best of luck!!!Laughing

 

Also make sure that you are eating enough for all the exercise that you do. I know its weird but if you exercise too much and don't eat enough your weight loss can be slow or it could even stop!!

THANKS FOR YOUR HELP!

 

Yes.  As of this AM I have lost 28 lbs in 13 weeks = 2.15 lb/week avg.   Some weeks it's only one, sometimes its three.  However I was a little "bigger" (214) to begin with, so I could afford to lose that much per week.  Now that I'm a little lighter, I'll probably start losing slower, since I can't keep up the bigger deficits.  

PS, I'm a total spreadsheet geek, so I log all my info into Excel.  I seem to lose a little faster than what the "average" of 1 lb for every 3500 cal deficit.   I seem to lose a lb for every 2700 cal deficit or so.   Guess I'm lucky!

 

Edit - PPS - I sort of zig zag too - I keep around a 750 avg deficit Mon-Fri, and 400 avg deficit Sat & Sun, and so far it's worked great, no plateaus yet (keepin my fingers crossed!)

I also echo thmheh with I keep a excel spreadsheet (and have for the past 2 years)...I went from 210 lbs to 135 (at one point) I am at 140 (where I have settled at...I also dropped at times from 1 - 5 lbs a week....but it all depended on my level of fitness...nutritional intake...and believe it or not my emotional state...

Last year I lost 2 lbs. a week for 25 consecutive weeks dropping from 215 to 165.  This year I'm maintaining at 170.

It's actually pretty difficult to replace a pound of fat with a pound of muscle.  Everyone knows muscle weighs more than fat!  Errr.. is more dense than fat I mean. :)

When you do both cardio and/or strength exercise, your body will likely retain some water while your muscles repair themselves.  So the extra weight, or slow loss, is probably more due to water retention than gaining muscle.   Over time you will certainly gain muscle, but not one or two pounds over a given day after working out.

If you are doing both calorie restriction and a lot of exercise, a good thing to do is keep measurements of your body to see how you are progressing, along with weighing yourself periodically.   There is a lot of benefit to exercise while trying to lose weight.. our goals are to get healthy rather than to just weigh a certain number, right? :)

Good luck!

VERY TRUE! I WANT MORE THAN ANYTHING TO HEALTHY AGAIN, BUT THE AMOUNT THAT I WEIGH NOW IS NOT HEALTHY. HOW DO YOU GET YOUR BODY TO NOT RETAIN SO MUCH WATER?

Note that most of ppl who do Consistently are MEN. If you still have a regular cyclethe week b4 or of you period you may not see the loss and may see a gain. But just be aware of that so you don't get discouraged.

Original Post by chrystal78:

VERY TRUE! I WANT MORE THAN ANYTHING TO HEALTHY AGAIN, BUT THE AMOUNT THAT I WEIGH NOW IS NOT HEALTHY. HOW DO YOU GET YOUR BODY TO NOT RETAIN SO MUCH WATER?

 The more water you drink, the less your body will hold on to!  You'll be peeing like crazy but that's exactly what you want to do!!!!  Cool

Also keep in mind, you were not TERRIBLY overweight when you started.  Look at myself...I needed to lose over 100 lbs so for the first 3 or 4 months I did indeed lose 2 lbs weekly no problem.  You say you need 37 lbs to go which really isnt ALL that much!  You look wonderful too!

~H~

chrystal78, I'm glad that I could help!!! We are all in this weight lost challenge together Tongue out

I did consistantly when I first started, but then I was lowering my calories quite a bit I think (didn't keep track before, so no way to know for sure) and a started excercising regularly (before I was just counting on burning off enough calories running after my 3 kids).  Like some of you though, as I get closer to my goal, I am lucky for a one lb loss a week.

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how did you lose weight cause im looking for a diet to go on

 

I was able to do this for about 2 months. My height is 5'2" and sw was around 130. I consistently lost 1.5-2 lbs a week, and that included several huge meals on the weekends as well (yay free college food!). But I think it was maily attributed to the fact that I spent about 2 hours a day walking around campus, plus usually a 30-min cardio workout about 4 or 5 days a week.

I've been doing this for 9 weeks. I'm 6' tall and 53 years old.

SW 204

CW 183.2

My average weekly loss has been right at 2 lbs but the actual weekly loss varies week to week.

I also zip-zag my calories and my exercise routine. And I exercise a lot now when I used to be way too inactive.

I still have about 32 lbs left to loose before I reach my goal. I'm curious to see if my weight loss rate will slow down at some point as others have experienced. I realize that unless I exercise, I can't eat a big enough deficit to loose 2 lbs a week. And the closer I get to my goal that means the more I will have to exercise to be able to maintain the 1000 calorie a day deficit.

I want to try for this not only because I would like to keep up my rate of loosing but also because one of my goals is to become much more active in my lifestyle. Right now I am walking about 5.5 miles a day and doing about 4 hours of water aerobics a week. I would like to one day be running several miles a day and working out a gym about 3 times a week. That is my goal. I should have made these changes much earlier in my life. But I also figure it's never to late.

~ Beth

Losing two pounds a week can be done. Last year I lost 200+ pounds in an all out effort for a healthier life. But for most of the year I averaged somewhere around a 2.5 pound a week lose. And I found this to be a difficult task even when my body weight was 400+ pounds. So I would think a person of less than 200 pounds would find losing two pounds a week very difficult, and a weight rebound would be a real possibility.

The correct way to look at any weight lose/fitness program is in the long term. Someone who is truly looking to take up an active, healthy lifestyle must look to make changes for a life time. Not just a few months. And such changes are not easy to make. It requires a commitment past the short term. A mind set that the changes a person makes are a permanent choice .

For me the changes involved more than just counting calories. I would have to say the two major factors in my success have been a commitment to leading a more active life, and getting as far away from processed food as possible. Also, taking the time to learn how to shop smarter and cook better is essential to my new lifestyle.

So my main point here is that adopting “lose it in X number of months” weight lose plan may produce quick results, but not combined with a long term plan, is almost certainly a path to weight rebound, and a failed plan.

If you keep losing 2 lbs per week consistently, someday you'll be disappeared :)

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