If your goal is 4 pounds, that means a whole pound of muscle lost in one week. Exercise and proper nutrition is the only way you will achieve your goal of 15 lb in a month. Recommended weight loss is 1-2 lbs a week so 14 lbs is not a “small start”. You Cut back on Alcohol and Alcohol causes water retention. It's also possible you slightly (accidentally) dehydrated yourself the last day or two which would account for another pound or 2. I’ve been trying to lose weight I was have two whiskeys and a beer every night and I work at a pizza place so I was snacking all day. You are in the moderate to heavy exercise range which allows for 2000-2300 calories a day and not gain: Basal Metabolic Rate 1,331 calories per day. If this happens in the next 2 weeks then I would get concerned. 3500/600=5. I’ll be doing the gym 4 days a week and walking 3 days as well. 18893-14000 = 4893 calories a week to consume. This means 3-4 bouts of weightlifting per week. 5 - 2 lbs per week. To lose 50 pounds of fat in 90 days, you will basically have to starve yourself, or be physically active for a majority of your day, which in a health perspective is not sustainably possible. 2500 kcals * 14 = 35000 -> 35000 / 3500 = 10 pounds lost. Divided into 14 days it is a daily 5500 caloric deficit. If you drop your daily calorie intake by 1000 calories, you'll lose 2 pounds. It sounds like you've got it all covered. To prevent discouraging yourself, weight yourself once every 2 weeks. You'll more than likely lose 5 lbs in the first 4-5 days. I don't drink sodas, fizzy drinks, alcohol or fruit juice. Then keep watching the scale. Usually the recommended maximum is 1% of body weight per week. 5 pounds, which was about what I was hoping for. I’m wondering if it’s normal to have that sort of bigger loss in the beginning of a diet and lifestyle change. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. 20 pounds in 4 months is very doable. Your journey is from BMI 36. It would be best to accept that weight loss is a 1-2 lb/week process, unless you want to risk muscle loss, malnutrition, excess skin that couldn't adjust to the rapid weight loss, etc. Lost 6 lb. 75 pounds of fat. So, I estimate your TDEE @ 1900 on days you either work out, or exercise. I'm 6'4, I Eventually you will notice a dip and the next time you weigh yourself, you will be a few pounds heavier. You lost 10% of your body weight in 2 weeks with is very very worrying. I also do cardio everyday and make sure to hit at least 300-500 calories burned; but since the If you are more hungry, eat more, and eat the things your body says it wants. 5 pounds of fat a day, which is a calorie deficit of around 1800 calories per day. Focus on feeling good about yourself. Closed • 553 total votes. Losing under 1% of your weight a week is the typical safe range. But filling your plate with fruits and vegetables is But you likely won't burn 22 pounds of fat off. . I’m hoping to lose 10 lbs in 6 weeks but I’ll be happy with 5 lbs lost honestly. That means he lost 11 pounds a week, or 1. This would mean losing under 1. 8 days, that is how much will take to lose 1 lb. I'm a vegetarian. 5 lbs per week. After the summer of 2021 I started seeing major decreases in my weight. intermittent fasting. Realistically, your best bet will be to safely lose about 2 lbs of fat per week, which equates to 8 pounds of fat per month. People tend to fluctuate over 5 pounds a day! So, let’s look at what we know. 6% body fat and 12". 2 weeks is still a short time and with abrupt changes in lifestyle or activity can cause weird water weight shifts. When I started I weighed approximately 195 and Normally, it is safe to lose roughly 0. It is borderline overweight. 57 pounds a day. Eat a bit less for the next two weeks, no alcohol, no fast food. 2 pounds in the final week. The trick is losing 6 pounds of fat and not replacing it with water weight and not losing the micronutrients necessary to be at the peak physical performance you'll need to achieve in order to run the 1600m If you're not in the 4-7 pounds of water loss range, something else is going on. drank lemon with water everyday and tried to have at least a litre. 5 to 2 cups of fruit, while only 9 percent down a minimum of 2 to 3 cups of vegetables a day. I've been mainly at a 1000 kcal deficit the whole time, had a 2 week diet "break" and workout break during We would like to show you a description here but the site won’t allow us. Down two pounds within two weeks. I ride an electric bike to / from work 3 days a week, total 12 miles per day. But This last August I got in touch with a dietitian because of my mom and pediatrician and now I 10lbs. 6lbs last week, then gained back up to 139lbs, and this morning I was back at 137. I’m 5 ft 4 inch fem (they/them). To see an estimate of what you burn in a given day, find your TDEE and divide that number by 3500. Basically, 3 of the main contributors to water weight were part of your diet: Carbs, sodium, and alcohol. The difference was I was no longer horribly inflamed from eating bread (I didn't know it was a problem when I quit). I have been doing the recumbent bike 4-5x a week, hiking with my buddies, and we even did a 10k last weekend. Are you eating enough? Are you bare minimum? Are you being extreme? Sound like water retention. I'd be comfortable losing about another 10 pounds or so, but after I hit 150 I think I'll stop. First I apologize in advance for any mistake I'm not an english native speaker. I also understand it starts to plateau after those first few weeks and slows down. But as you get closer to your target (say 180lbs), you might want to slow it down to 1. 1-4 pounds total weight loss in first two weeks. Dr said it’s normal when first starting to see the scale moving quickly… apparently removing sugar, extra sodium, and carbs have that effect. Award. Embrace the big losses at first but be ready to let them go and realize they aren't going to keep happening. in two weeks, you could instead restrict your diet by half (About 1000-1250 calories per day) to have the about 5 pounds Doing this, you can lose 8 pounds in 2 days or so, and still remain healthy. Though it is very hard to do, and should only be done in certain situations, you could lose up to 10 pounds in two weeks without exercise, or 5 pounds in one week. It truly does disappear pretty rapidly once you go back to eating healthy again. step 1: use juices step 2: use bee honey. Keep lifting and keep going cardio. 1lb of fat is 3500 calories, so to burn off 10lb you need to have a caloric deficit of 35,000 calories or 2500 calories per day for 14 days. I started my journey when I was 185 lbs. Saggy skin is not nice. Please note that 1% is on the aggressive side which is why a lot of guides 4M subscribers in the loseit community. Uh, if you're 6 foot, 219, and 15% bf, then you wouldn't need to lose 20 lbs because you'd be jacked. I have also started working out at my house for at least 40 minutes/day. glonq. The first two weeks, I lost 1 pound and then 1. My suggestion would be eat at a large (but safe) deficit and keep to it. So yes, you could lose 4 pounds in a week. com Jun 26, 2024 · Britain's pound has bounced ahead of an expected landslide election win for the opposition Labour Party but the currency's future depends on the next government convincing skittish investors that Jan 29, 2019 · Only 12 percent of Americans eat at least 1. Plan on at least two sessions in a week and address every major muscle group with one exercise. 1000-1200 calories per day, max, and running at least every other day for 30 minutes. 7+ to BMI 23. Share. Welcome! If you are not taking electrolytes, be sure to check out the sidebar at r/fasting and follow the Hello everyone! First post on Reddit! So I'm exactly 2 weeks into a keto diet and I've only lost 4 pounds. in 2 weeks. 4 pounds in week 1 and closer to 1. Just keep an eye on it week by week. Reply. 22 pounds of weight loss requires 77k caloric deficit. Just eyeballing the weight tables quickly, you're talking about wanting to lose 10% of your body weight in 2-3 weeks. I lost 30 pounds over 4 months. until about 180 and then he said I should probably slow it down a bit to maintain my skin elasticity and not put a ton of stress on my heart and lungs. 6lbs. 5. My diet is high fat, medium protein and medium-low carb (not keto). Choose one or the other. I’ve always been a bit of a bigger guy and tall and with a barrel chest so I just brush off my weight for so long but recently after my girlfriend left I started getting much more self-conscious so I started intermediate fasting with a large cardio routine and just lost weight by the pound, I’ve had many family From what I've read the general rule is 22 calories x lbs of body fat per day. So if you reduce your calorie intake to 1200 1-2 lbs per week is considered healthy but many people lose 5lbs or 10lbs or even more in the first 1-2 weeks with water weight for removing a lot o junk/sodium from their diet. I was never really fat looking. Regardless, there's no healthy way to lose 20lbs in a month. That will cut out any carb bloat ( water weight) you may be carrying. Zero weight loss in first or second week. worked 9 hour shifts 5x a week as a waiter - so always moving. Lost 5 pounds in 2ish weeks. . Whether you need… Yes. 15 pounds in a month is not unrealistic. Over three weeks, that's a 1600 calorie deficit per day. There's always that "initial whoosh" so wait and see what the next couple weeks look like. Don’t sweat it, it’ll be gone within a few days of resuming your normal diet. Expect to be approx 3-4 lbs lighter closer to 5 if you are rigidly maintaining 1000 cal deficit (more if you exercise) as this is exactly what I did. (100 grams of liver glycogen + ~500 grams of muscle glycogen) * 1 gram water/gram glycogen * 2 (to account for glycogen In 2 weeks, even at 2 pounds/week, that’s like a max weight loss of 4 pounds. At one to two pounds per week, losing 25 pounds will take you a little more than 12 weeks, or three months. You’re 27F, 170 cm, 180 lbs. A target of 2lbs a week is hard, but realistic. I know my weight fluctuates a bit every day, so when I step You can lose 2-3 pounds per week now, but this will slow down as you lose weight. Basically unless you’ve been eating literally only a couple hundred calories per day then it can’t all be fat loss. Also, there are roughly 3,500 calories in a pound of body fat. Mid 30s mum living in the UK. My weight’s been up and down and I usually lose weight quickly, So I’m sure I’ll be close to 10 lbs before 6 weeks is over. So, when you are 250lbs, you can lose up to 2. 3 pounds). i have 8 glasses of water per day and only one coffee with milk + 1 sugar. You don't lose 13 pounds of fat in two weeks unless you are absolutely massive. Actually, it should be 1% of your body weight per week. Read the FAQ. 3. It would be dangerous. Feeling increasingly frustrated because the majority of people on the keto diet look to be loosing substantially more weight, 10+ pounds a month. I think your only hope is to drop water weight, which could be enough to get that dress to zip. I don't even think the contestant's on The Biggest Loser get those sorts of results. If you have20+ lbs to lose and its your first week - sounds about right. I can say I lost about 55 lbs in 4 months. Expect to lose 25 percent of each pound as lean muscle if you don't exercise. I am hoping this is a good plan to get back into losing weight. I'm assuming that you are just losing water weight from coming off the medication. Have a light lunch. At least in the first months, my appetite was uncontrollable, and I gained weight at a crazy rate (15 kg in a little over 4 months). And your weight loss will and should slow down. GO TO THE DOCTOR NOW! Losing 5% of your weight over 6 months can be considered concerning if your aren’t actively trying to lose weight. Your Tdee* is around 2700 calories a day. Your weight will fluctuate quite a bit throughout the day, up to several pounds, so sticking to a consistent time and getting one data point per day is more accurate for determining a trend. SW: 306lbs CW: 304lbs I know it’s not a… I’ve read about 1-2 pounds a week being the recommended weight loss, but I have also read on health websites and even from posters on this sub that it is common to lose 4-6 pounds your first couple weeks especially if you have a lot of excess to lose. Your current bmr is ~1675 calories per day. That being said, people generally go off of the calorie deficit rule of 500-1000 kcal deficit a day for about 1-2 lbs a week. For most people, cutting that many calories each day is unhealthy and unsustainable It's mostly water and inflammation that is lost initially. To burn 22lbs in 14 days, you'd have to burn about 5500 calories per day. At that rate, it would take closer to 15-16 weeks for you to lose 20 pounds. I had it more extreme, 50 pounds in 3 months. If you’re confident that the scale is accurate I would seek medical attention. I hardly eat fried food A person’s weight can fluctuate up to 5 pounds depending on many variables. I also bike 7 miles to work each way, but only 2-4 times a week. However, if that change really was just during the course of the evening, then it isn't fat gain. I am super pumped. You'd have to be eating roughly 500 calories per day plus whatever you exercise for three weeks. You shouldn't lose more than 2% of your weight each week. 5 kilo a week (3. Don't lose heart. Short of something like running a marathon daily, I'm not sure that number is feasible If you are 5'6" these are your current stats with the extra pounds Your BMI is 19. I’ve only lost around 8 since I started around 2 months ago but this post gives me hope. Having said all that, do not eat a high amount of carbohydrates and sugar. Keep after it! rao-blackwell-ized. lose more than 2 lbs a week Most of the weight change in 2 weeks is water. Drink water, eat good but not a lot, and exercise. Too fast? My stats: 30 years old, 5'7", started at 159 lb. With keto, I lost 2 kg in the first week, plateaued for 3 weeks (one being shark week) and lost another 2 kg this last week with IF. I started at the very beginning of the month last month. As for water weight, our bodies are mostly water (~50-70%), but this amount can change depending on what we eat, how much we exercise, and how much water Hey all! I’m three weeks into a weight loss effort to lose about 40 pounds. It’s been 2 weeks and I noticed I dropped 10 pounds in under 2 weeks and I know I need to So I've been told everywhere (just checked the FAQ, definitely says the same thing) that a 1k cal deficit of your TDEE is the maximum you can safely go for weight loss. I (16m) have lost 30 pounds in the last 3 weeks and I feel so happy. I went from 115 to 105 in 2 months and at my lowest was 86 pounds in may of 2022. Of those 28 days, I had 4 days where I ate over my diet calorie limit, but even so I always ate at about maintenance on those days. You had a bad week, and you're probably retaining water. A pound of fat is about 3500 calories. That’s a huge red flag. If it's still there in 2 weeks I'd sweat it, but I've had bad sugar/carb weekends and paid for it dearly on the scale about a half a week later. Can easily be done with r/PSMF, which puts you in ketosis by basically almost entirely cutting 2 macronutrients (carbs and fat), especially if you stick with your 16:8 IF on it. 24 pounds in 5 days (202 to 177), weighted after finishing the last meal on a 8k cal high carb day and then 5 days later fully glycogen depleted and dehydrated, 90%+ water of course. If we assume more than 2/3 of that is water weight and muscle, that's still 0. 5 which is low normal. I usually leave 200-100 calories remaining just for some wiggle room just in case I eat something that is a bit more calories than the food bank on MFP says. Most of the weight loss will be water weight but a ketogenic diet will spare protein losses if done correctly. Success! I (16m) have been obese for all my life, I have never done anything about it until last year where I tried to work out but wasn’t showing any weight loss. But if you eat large amounts of carbs or salt after that, you'll quickly become very thirsty as your body restocks its water supply, and then will gain it all back in just as short a time. I lost 10lbs in the first 10 days, then nothing more until I cut down my sugar, steady progress after that, like 1 or 2 pounds a week. That is challenging to accomplish. Weight loss without fitness. That's fairly easy and straightforward at your height and age, even if it's not healthy. I run about 4 times a week, but I will lose weight at 1600. I was down 6 pounds but weighed myself today and back up 2 pounds. If you're eating enough protein (30g x 3 meals per day) and not starving your muscles. [deleted] • 14 yr. Would love some advice on how to lose a few stubborn pounds. 1-2 lbs is average speed for weight loss, but for people just starting, starting at a higher weight, or who's diet or exercise are a big change than what they were doing before, 3 lbs/week isn't anything to worry about, as long as you aren't feeling hungry all the time or fatigued. That would take a daily calorie deficit of 2333cal/ day in order to lose 20lb of actual fat in 30 days. Current weight 221. Well, this last week, I dropped 4. Let’s get an idea of just how atypical it is for people to see immediate results vs results after 3 weeks or more by selecting the option that applies to your results in the first two weeks. Down 12 pounds in 2 weeks down 12 pounds in 2 weeks. Considering that a pound of fat is equal to about 3500 calories, eating all that meat could only make you gain about . I recommend going keto, you'll get this big temporary whoosh of water weight (5 to 10 lbs), and it will come right back after your wedding day. Jun 3, 2022 · 1. Assuming daily maintenance of say 2500 calorie, this person will have to eat nothing for the whole two weeks and run for 4 hours a day or something comparable. [deleted] • 5 yr. Go full ketard for at least a week. 20 pounds in 4 months is doable and safe. Even if you are under 5 foot tall 108 pounds seems fine. • 3 yr. Could be wrong though. Quick math, 3500 calories per pound of fat, *15 lbs, /21 days, = 2,500 calories of DEFICIT per day to make that goal strictly from burning fat. Over the last 10 weeks I've lost about 35 pounds. In 5 weeks I dropped 10 pounds, 4. 5 pounds. • 10 yr. Start lifting heavy things. I lost 5 pounds in 4 weeks. That’s 699 calories a day which is unrealistic and dangerous. Assuming your scale isn't grossly miscalibrated, then you did indeed gain 4 lbs last night. It depends on your weight. = 35000 calorie deficit. Probably not gonna hurt to eat a few extra hundred calories a day, especially if you're walking 5 miles a day! Best of luck to you. Progress Update The trick isn't losing 6 pounds of fat in 2 weeks. The first weight is always the easiest. Then 5 in 3 weeks. Guessing you to be male and 5'10, 25 years old, your TDEE if you're sedentary is 2542 Technically it maybe possible if you are ok with dying in the process. and ~25. Yeah I'm at 210 started at 228 and my doctor told me it's fine to lose anywhere from 2-5 a week as long as I'm not having a negative symptoms from it such as hypoglycemia, feeling faint, etc. While this IS a lot, it's possible. Eat clean, and eat around 1,500 calories a day, and you'll lose a pound, maybe So if you lost 3-4 pounds in 2 weeks, plus weighed at different times of the day, that brings you to 5-7 pounds difference, which leaves 12-15 pounds of water weight. one or two meals a day + healthy snacks. Have a couple of eggs for breakfast. I don’t appear fat unless I remove my clothes. For me, I can, and have, sustained losses of 3-4lbs/wk for 3 months, starting from ~250lbs. I weighed in at 137. See full list on healthline. 5k deficit aided by increasing my TDEE with some exercise. Light Exercise 1,830 calories per day. That sounds like too much pressure. ADMIN MOD. I'm not exercising yet, I plan to start some hiking and ellipitcal machine in a few weeks. I (F/5'10) have officially been dieting for 28 days according to my Lose It app. Then 4 in 3 weeks. I have lost 13 pounds in 2 weeks. The true sign of weight has been lost is over time the numbers continuing to decrease or not creeping back up. shwoople. 5-10 pounds total weight loss in I binged for 2 weeks and gained 9 poundsI feel disgusted by myself. I’m 24M, 5’10”. I have gained a little weight and being five foot tall it really shows and I would like to do right by my New Years resolution of losing 5 pounds within five months, gain some muscle. You’re reasonably active, with 11k steps a day and 2–3 workouts a week. 5% BF I currently work out 5-6 times/week, which includes three 30-45 min weight workouts and about 20 miles of running, though I'm currently increasing my mileage for marathon training. I'm willing to cut off my usual one beer per month policy. This time, the most I lost was 2. 5lbs is nothing, you could lose 5lbs of straight up fat in two weeks if you really wanted to. I started at 166. To lose weight in a healthy manner, you should cut 500 to 1,000 calories a day From now on I expect to lose 1 kilo per week (2. Let's assume a tdee of 2100 per day since you're not very active. I started my journey the 28th of June, at 202 pounds. Goal weight 205. Track progress to know how far you'll have to take the actual cut. My original goal was to lose weight at a steady 2 pounds per week, but I've nearly doubled that goal without as much effort as I thought it would take. • 8 yr. 1. Do eight to 12 repetitions of the exercise using a weight that feels heavy by the last couple I have lost, ahem, 60 pounds in 75 days. As you lean out losing 2-3lbs is solid. The general guideline is 0. 0. From what I've been reading it's normally good to try to aim for a calorie deficit of 500 calories per day. View community ranking In the Top 1% of largest communities on Reddit. 2700 7 days = 18,893 calories a week. Force yourself to drink lots of water. More so, say your body has it's glycogen stores completely full, which can account for 1lb of glycogen and about 2lbs of water. Amphetamine was used initially as a weight loss aid. You may actually be doing more harm than good at that point. So I don't think this shift is as scary as it might seem. 121 votes, 18 comments. ago. If they are significantly overweight (such as I am), higher weight loss is sustainable for a while. I've been aiming for ~1500 calories a day, but occasionally go over as life happens. Sedentary 1,597 calories per day. 4 and today I was at 161. I track with my LoseIt premium app. No amount of walking & jogging made a dent on my weight. However, you're 20 -- and they say age is one of the most relevant factors. I'm running 1400-1500 daily and my TDEE is 2500 2800 (just double checked), and I could easily see myself dropping to 1. Depending on how heavy you are, you're going to lose a LOT of weight first, and then slow down. Yes, probably it's too fast to prevent loose skin, but this is highly variable. Don't drink soda. I'm no expert, but I'm pretty sure 20 pounds in 2 weeks is almost impossible. Its between 1-2 bounds/week. 5 kg (5. At least in my case, it has "gaining weight" among the listed side effects. Not even sure that's possible. r/keto is a great resource. Eat meat only once a day, preferably for dinner. Fluctuating 4 lb in 2 days is totally normal for anyone, and especially with the prednisone. That's still like 12lbs in 2 weeks, which I hope you mean 14 days and not, say, 18 days, cause that makes a massive difference. Realistic weight loss on PSMF is about 3-5 pounds per week, so you could probably hit 10 pounds in 2-3 weeks. cut out all processed / refined foods. I lost 15 pounds in 2 weeks. The Ozempic is a tool that helps me stay on plan, keeps me from bingeing on carbs, but I still have to do the things I would do without the medication: 1 - Track macros prioritizing protein (for me minimum 120g protein, ideal 150g) If you weigh yourself before and after eating a 32 oz ribeye then you will weigh two pounds more after, but that amount of meat is about 2640 calories. I don’t know what Glycine is but I’m going to look into it. [deleted]•. step 3:activate. Realistically what would you recommend for a petite five foot tall 25 year old woman who weighs 99 pounds. You’ve been eating 1980 calories a day and maintained your weight. If you need to drop more before the day, cut out salt 24-36 hours before weigh-in, cut 391 votes, 25 comments. When it gets to fat will slow to 1-3 lbs a week, typically. My scale says I lost 4 lbs this week; I'm concerned. Steroids can make you hold weight. And often, even 1% is considered a high number. If I kept losing 4 - 5 pounds every week I'd be concerned but weightloss tends to slow down. So for your case, it would be pretty safe to lose 2 lbs/week at the start. invirtua. 5lbs/week. Hi, So feeling great lately, due to health concerns earlier this year and getting a high blood pressure reading I decided to lose weight and get as close to shredded as possible, I'm almost at my final weight now but moreover I'm actually a thin person now. Generally, the fastest safe weight loss is around 1% of your body weight per week. It's not possible to lose 10lbs of fat in 2 weeks. Note that the side effect list says you should alert your doctor of any unwanted weight loss, so it seems like you're probably ok :) Down 4 pounds in two weeks. I did it once through diet and once through exercise, if you've got tons of free time I recommend the exercise route, and if you don't, a combination of the two. Hello everyone, I recently started dieting with the help of a professional nutritionist. Cut Calories. irontom. Additional comment actions. I was what they call skinny fat. In your last 10 lbs, you'll likely only lose 1 lb per week. 6. No way you could gain 4lb in one week unless you ate crazy! If you get some extra exercise it'll probably drop away. None of that happens in 2 weeks. If you add extra exercise you may increase the deficit to say 700 kcal/day so it will take 5 days to lose 1 lb of fat, and in two months you can be 12 lb down. My goal is 1810 calories for the day. 2 pounds), up to 1. After that you will lose muscle, water and other tissues etc. 75lbs lost in 5 months, In the end it was easy when you follow the rules. What does that mean? That means that if you weigh 200 lbs and 150 is lean body mass, you can lose up to 1100 calories a day or about 7700 calories/2 lbs of fat a week. If you are bigger, younger and/or male you will lose faster. •. I'm guessing it's water from carbs/sugar (my nemesis), but I'm no expert by far. I am 5' 9" and was about 182 three weeks ago. This is a very unhealthy mindset, tempting as it may be to want to see it all drop off in such a short period of time. Weight loss Fruit puree for Weight loss without workout. • 9 yr. I also intend to do a little strenght training to mantain muscle mass. But can be you are in crash diet too. That's amazing! Good job. You're doing a lot of walking! Just for some context, I'm 31F, 5'6", 166 lbs, and I eat 1600 calories a day to lose about a pound a week. First of all, congrats!!! 20 lbs in 2 months is incredible!! I’m also on a weight loss journey and I really appreciate this post. For this two weeks, you should likely be exercising every day of the week, aiming to burn at least 300kcal. 7+ and losing 1% a week (which is 2 pounds a week). More likely than not you're not around 15%. 5 lbs) within one week, but it was just after my period 6. It really works for me. I honestly feel that 8 pounds in 2 weeks is too much. The reason we say 2 pounds is because the majority of folks are under 300 pounds and thus the 2 pounds. Thus, if you have a BMR of 3000 calories a day (and that's what you're consuming), then by dropping your daily calorie intake by 500 calories per day, in 1 week, you will run a deficit of 3500 calories -- and lose a pound of weight. The math just doesn't work out for it to be at all feasible. To lose 4lbs a week you need to eat in a calorie deficit of 3500 4 = 14000. I think the amount of carbohydrates one eats determines how much water weight you retain more than sodium. I lost 10 kg (22 pounds) since the 22th of March, by doing CICO (discovered it thanks to r/loseit, along with other cool weight loss advices, you guys are awesome btw) and improving my I am taking for weight loss and had 50 pounds to lose. This also means 3-4 bouts of low intensity cardio (a jog at most) a week. Be honest with yourself with choices and think about the long term benefits as well as the goal to fit into those clothes. Glycogen stores are the first to go, so minus 3 more lbs. This is just water retention, not the kind of weight you're trying to lose. So to lose 5 pounds, you'd have to eat 17,500 fewer calories than what you need, which, over two weeks, translates into a 1,250-calorie daily deficit. I started at 232 pounds and in my first 20 days, lost 7 pounds. When I started I lost about 10lbs in 2 weeks. 5-1% of your body fat per week. bodyweight exercises 1/2x a week. true. Decided it was too much so started doing excercise and booked an appointment with a nutritionist. It’s actually unhealthy to lose more then 2 pounds per week. When you are 200lbs, you can lose up to 2lbs/week. 2. To shed 1 pound of fat, you need to eat about 3,500 fewer calories than your body uses. I thought I was fine cause this year I was able to slowly make it back up to 106 a few weeks ago. I don’t know why but since I’ve started eating smaller You can lose 5 pounds of water weight in the 1st week. Weight loss slows the closer you get to goal weight. hq uy gj rq yz os gn lc si yf