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How to lose 3 pounds a week?


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I've been told it was possible in the first few weeks. So what is the best way to do that? I eat right but...exercise, not so much. So I'm hoping to get some exercise tips. I want to lose 60 pounds in 7 months (I'm 220 and a size 18) so yeah. Tips please :] I'm trying to get to 135 by this time Dec 2010 so yeah.

Thanks,

Kassie <3

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well personally when i started losing weight the first day i lost 7 pound but i gained half of it back the next day...so it kinda depends. technically though you shouldnt lose anymore than 2 pounds a week cause its to fast of a drop in weight.

There's no special way to do it, it just happens sometimes. The only reason larger people lose weight quickly at first is because they lose a lot of water weight. You should just start a totally normal diet of at LEAST 1500 calories and stick to it. Eat more if you exercise. Your weight will fluctuate a lot, so don't get discouraged if you lose 2-3 pounds one week and only 1 another.

Well that's okay. 2 pounds is enough. But how do I DO it? I know exercise and stuff but..I'm not sure what to do.

Thanks helping me :D

-Kassie <3

The only way it works for me is to count all the calories I take in and not let it go over a certain amount. I try to stay within 1600 or there abouts and treat it like that is my budget and I cannot go over it. I have tried other ways, of not counting but eating healthy and it does not work because unless I count I over do.

At first it is uncomfortable, but soon you get into the pattern of it and find things that make it easier. Find foods that allow you to enjoy a meal or sweets without going over your budget of cals. The only way I know of to lose weight is to burn more cals than you take in. And you want to do that in a healthy way at a good, reasonable pace.

Original Post by kassiebby1124:

Well that's okay. 2 pounds is enough. But how do I DO it? I know exercise and stuff but..I'm not sure what to do.

Thanks helping me :D

-Kassie <3

Try eating 1,500 daily (or so): 400 for breakfast, 100 for snack #1, 300 for lunch, 200 for snack #2, 400 for dinner, 100 for snack #3. Something like that, give or take.

The exercises you can try is : 30 minutes of brisk walking on treadmill, 15 minutes on the bike, 20 minutes of strength training stuff. Right there you should burn at least 350, if not more. Aim to workout 3 times a week and on the days you don't workout try taking 2 twenty minutes walks around the bl0ck of your neighborhood. One in the morning, one after dinner. Good luck.

#6  
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The answer is:  Deficit.  Exercise makes this significantly easier.  But all you really have to do is eat less than you use.  My advice is to set the lifestyle to "sedentary" and log exercise as it happens (unless your lifestyle really involves working out...like chasing kids all day).  Exercises makes this process a lot easier...and you'll lose wait much more consistently if you do make that type of commitment. Start finding low cal/fat foods you like and add them into your diet while removing high cal/fat things.  The more volume the better too (i.e. drop the bagel and cream cheese and go for some oatmeal and a piece of fruit)

Yes, you can lose weight without working out, but its not as consistent, easy or likely to maintain.

Lots of people will tell you what they did and can be very specific, but only you can figure out what works.  My plan is flexible, i might eat a big dinner one day and a lighter one the next or i might go out to breakfast on a saturday.  But the whole goal is to keep a deficit.  And generally anything over a 1,000 cal deficit isn't effective. 

I was close to you with 210 and lost 50 pounds in the last 5 months.  I didn't do anything crazy and had a deficit of around 500-700 per day and only did walking as my exercise but did at least 1 hour of walking every day.

I tried to have a balanced diet but still had 20 grams of chocolate per day.  Your 60 pounds in 7 months is very achievable from my point of view and its just about doing it sensibly and not cutting out everything you love but aiming for that daily deficit of around 500-700

The exercise helps the deficit and also means that you tone up rather than just losing the fat cells and walking is effective if you start at a weight over 200.

If you're struggling with where to start on the food side of things I can recommend having a look at this suggested week's food menu.... http://www.eatwell.gov.uk/agesandstages/teens /weeklymenu/  It's designed for a typical, healthy-weight, active teen so if you're overweight you'd probably find you lost weight on this amount of food. 

Good luck

Most of the time when people first start dieting they change there diets completely so alot of it gets rid of excess sodium built in your body. This ussually cause a drastic weight loss such as 7 pounds, you bassically clearify your body from all the junk food which ussually causes the weight loss. After that you should exspect to loose .5 - 1 pound a week. Of course this all depeneded on your diet before you started dieting. Hope this clears some stuff up!

I would assume someone loosing that amount of weight would do the following:

20 mile cycle (indoor machine) (for example) = 500 calories burned

Limit intake to 1000 calories a day > which leaves a defect of 1500 calories (assuming they need 2000 calories a day to maintain)

1500 calorie defect per day x 7 days a week = 10500 calorie defect per week

3500 /10500 = 3lbs per week

 

But obviously this isn’t  healthy and is not advisable!

Yes the more you weigh, the more weight you lose and faster. SO the first few weeks will be alot of water AND fat being drained but the body is smart it'll match your intake and you will lose 0-2 pounds a week after a while. For maximum weight loss stick to high protien and high fiber meals. These two things will bring your weight down in no time. I lose weight without tedious calories counting by making sure my meals are either high protein or high fiber or both. usually that means (high fiber cereal) or (eggs and turkey bacon) lunch is meat and vegatables and so is dinner. If you do that then you can allow yourself a piece a cake. I've done this to lose 8 pounds so far in 3 weeks and I'm not hungry or tired. And I do have toast and bread as well but when I do I make sure its whole wheat and there is LOTSSS of grams of protein in the meat to balance it out.

Original Post by lovelife380:

I would assume someone loosing that amount of weight would do the following:

20 mile cycle (indoor machine) (for example) = 500 calories burned

Limit intake to 1000 calories a day > which leaves a defect of 1500 calories (assuming they need 2000 calories a day to maintain)

1500 calorie defect per day x 7 days a week = 10500 calorie defect per week

3500 /10500 = 3lbs per week

 

But obviously this isn’t  healthy and is not advisable!

That wouldn't work. Starving yourself makes your body hold onto fat. It can even make you gain weight. Please do not spread this false information around.

From personal experience it does work rather well actually. It is just not healthy or advisable. Knock it if you wish, but don’t pretend it’s a fallacy .

Original Post by lovelife380:

From personal experience it does work rather well actually. It is just not healthy or advisable. Knock it if you wish, but don’t pretend it’s a fallacy .

If it worked for you, why are you here? You didn't perhaps gain weight back, did you? ;) Like I said, it wont work.

For your information, I actually took it further and ate less than mentioned above, (I developed anorexia- eating closer to 300 calories - thus the theory mentioned above was 700 calories above that (before you say I am trying to spread anorexic tactics)), the weight loss theory worked. I went from 9 stone to 6 stone. That was 3 years ago, I am now a much healthier weight, was 112lbs but am now around 107lbs and recovered from the mental instabilities surrounding anorexia. :)

Original Post by lovelife380:

From personal experience it does work rather well actually. It is just not healthy or advisable. Knock it if you wish, but don’t pretend it’s a fallacy .

It's still against posting guidelines to suggest it.

Having a HEALTHY defecit, as many of the above posters said, is the way to go. But don't get discouraged if you don't lose 3lbs every single week - you didn't gain 3 every week when putting it on, did you? So to expect 3 every week when taking it off might be a disappointment. Don't look for an exact number per week, just look for it to be going predominantly down, and  your body to start looking/feeling better.

It's still against posting guidelines to suggest it.

 

 

If you read my first post (post 10), you will see that I said, “But obviously this isn’t  healthy and is not advisable!" - There fore I wasn’t suggesting she did it, more so I was saying that there is a means of it happening (as some people were claiming its an impossibility).

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