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Old 11-12-10, 08:19 AM   #1
UnsafeAlpine
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Is there a "good" weekly weight loss?

I've heard that about 2 pounds a week is a healthy weight to lose and anything more than that is dangerous. Is this right? The reason I ask is because after weighing myself this last weekend, I discovered I weighed more than I have in my life. On Monday, I started tracking the food I eat (portion control is a big problem for me) and I started making sure I get at least a half hour of exercise a day. After weighing myself today, I've lost just over 3 pounds (weighing daily just after I get up. I'm on track to lose more than 4 pounds this week. I'm not starving myself, just making sure I eat appropriately and either commuting on my bike or walking every day.

So, ultimately, is this ok?
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Old 11-12-10, 08:22 AM   #2
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Usually you'll lose more then 2 lbs in the first couple weeks....most of it is water. When you cut your calorie intake, the body will reduce its glycogen stores as well as fat stores. It takes a lot of water for the body to maintain glycogen stores.

Instead of focusing on the weight loss, focus on trying to have a 500 Kcals/day deficit....this will result in approx 1lbs of fat loss per week, but the deficit is not great enough that you will be in danger of losing too much muscle.
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Old 11-12-10, 08:43 AM   #3
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Originally Posted by ModoVincere View Post
Usually you'll lose more then 2 lbs in the first couple weeks....most of it is water. When you cut your calorie intake, the body will reduce its glycogen stores as well as fat stores. It takes a lot of water for the body to maintain glycogen stores.

Instead of focusing on the weight loss, focus on trying to have a 500 Kcals/day deficit....this will result in approx 1lbs of fat loss per week, but the deficit is not great enough that you will be in danger of losing too much muscle.
+1

I have a calorie and exercise tracker on my phone.
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Old 11-12-10, 08:58 AM   #4
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Sounds like what happened to me a few years ago. Reality wake up call.

First few weeks I was loosing a lot as I learned how to restrict portion size. I think much of the first 15 pounds was water. Don't sweat it.

Also, keep it simple. Just eat less calories than you burn (and don't try to factor the cycling in).
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Old 11-12-10, 09:31 AM   #5
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Originally Posted by UnsafeAlpine View Post
I've heard that about 2 pounds a week is a healthy weight to lose and anything more than that is dangerous. Is this right? The reason I ask is because after weighing myself this last weekend, I discovered I weighed more than I have in my life. On Monday, I started tracking the food I eat (portion control is a big problem for me) and I started making sure I get at least a half hour of exercise a day. After weighing myself today, I've lost just over 3 pounds (weighing daily just after I get up. I'm on track to lose more than 4 pounds this week. I'm not starving myself, just making sure I eat appropriately and either commuting on my bike or walking every day.

So, ultimately, is this ok?
It's probably random noise, even though it's hard to believe that. Just weigh yourself once a week. Even if week1 is less than week0, see where your trendline is after week5 or thereabouts.
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Old 11-12-10, 02:00 PM   #6
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You just got married. Weight gain comes with time, usually followed by wondering how did I get so big.
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Old 11-12-10, 09:22 PM   #7
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I once gained 25-lbs during a 6-week trip to the Philippines on a Rotary exchange trip. We visited several different locations each day and everywhere we went, the hosts assumed that no one has ever fed us. So we'd have feasts everywhere. And the natives ate... lots! Like 6x a day; they even have names for meals between breakfast, lunch, dinner that we don't even have a translation for. Well, brunch is one, but it means something completely different. We think of it as replacing breakfast and lunch while they think of it as something in addition to breakfast & lunch.

Anyway, I eventually lost it, but losing is always more difficult than gaining. Partly due to rates of fat-metabolism and how much of a calorie-deficit you can actually maintain in the long-run. Most experts will agree that 1-1.5lbs a week is fairly safe with a 500-750 calorie-deficit per day with a better technique being increasing exercise while cutting back on eating slightly. A 2-lb loss per week requires a 1000 calorie-deficit per day and that's extremely difficult unless you have time to workout 2-3 hrs/day. Simply cutting back by 1000 calories is really not possible without negative effects like fatigue and muscle catabolism. So... go for something you can maintain for a long time, not by crash-dieting.
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