Tell me how *you* lost 1-2 pounds a week consistently

[Anonymous]

I really started taking my weight loss seriously in August, and have lost 16 pounds, six of which I’ve lost in the last seven weeks. It is slow! I have 35-40 pounds to go and I want to consistently lose 1-2 pounds a week until I’m at my goal weight.

I’m 5’3, 170 pounds, have been working out 2-3 times a week but increasing my frequency to 4 times a week (two strength-training classes and two HIIT/circuit training classes which include cardio) and yoga 2 times a week. I’m averaging about 1100 calories a day, drink only water/herbal tea, no added sugar, no alcohol, no caffeine. What else should I do? And how did you do it?

TIA!

[Anonymous]

Great job, op!!

I did the exact same thing. Watched what I ate, tracked calories and increased activity. It’s a long but effective slog.

[Anonymous]

I've done it twice, losing a great deal, on WW. Now doing it with Wegovy. Losing is easy enough, maintaining is not. YMMV.

[Anonymous]

Congrats! You are doing great.

When I lost 40 lbs without meds, I did WW (in person at work), meal prepping, and a lot a lot a lot of exercise. More exercise than I have time for now that I have kids. Exercise was my only hobby. But I kept it off 5 years until I got pregnant.

This time, meds and meal planning, moderate exercise.

[Anonymous]

You’re doing amazing. Sounds like slow and *maintainable* weight loss.

[Anonymous]

I lost 40 to 45 pounds in about 8 months (about the same height, started at 155 pounds). I probably ate about 1500-1700 calories (didn't count). I was very consistent with moderate fat burning exercise (brisk walk with high incline for 5 or 6 miles every day).

I only weighed myself every 6 to 8 weeks - it was more about changing eating and fitness habits than dieting or reaching a specific goal. (I had spent a good 6 or 8 years eating gross amounts of junk food and not exercising at all). I personally could not have sustained 1100 calories, but everyone's appetite/metabolism are different.

[Anonymous]

2 lbs a week is insane? Nobody should be losing at that rate.

[Anonymous]

Anonymous wrote:2 lbs a week is insane? Nobody should be losing at that rate.

Has the medical advice on this changed? I've consistently read that you shouldn't try for more than 2 lbs a week but that 2 lbs a week is safe.

[Anonymous]

I’m 5’3” and went from 150 to 110. It took me a good 10 months. I was focused solely on weight loss so I did not increase my exercise- that would have just made me hungry and been self sabotage. I did intermittent fasting, and essentially cut out breakfast. I drank a ton of water and ate at a strict calorie deficit. 1200 calories a day, split into two 600 calorie meals of lunch and dinner. No snacks. Tried to sleep more, going to bed early kept me from snacking.

It definitely sucked and I felt hungry a lot. But I figured that’s the feeling of my body shedding some fat and just powered through. I’ve been maintaining this weight for 3 years now. It was all previously baby weight, which probably helped. My last baby was 9 months when I started, so it’s not like my body had been carrying this weight for a long time and was used to it.

I feel so much better now that I’m back to a reasonable weight. Feel years younger, truly.

[Anonymous]

I didn’t buy snacks except for produce. I got strict on portion sizes.

[Anonymous]

1100 sounds unsustainable. Maybe you can add one to two protein shakes a day?

[Anonymous]

Anonymous wrote:I’m 5’3” and went from 150 to 110. It took me a good 10 months. I was focused solely on weight loss so I did not increase my exercise- that would have just made me hungry and been self sabotage. I did intermittent fasting, and essentially cut out breakfast. I drank a ton of water and ate at a strict calorie deficit. 1200 calories a day, split into two 600 calorie meals of lunch and dinner. No snacks. Tried to sleep more, going to bed early kept me from snacking.

It definitely sucked and I felt hungry a lot. But I figured that’s the feeling of my body shedding some fat and just powered through. I’ve been maintaining this weight for 3 years now. It was all previously baby weight, which probably helped. My last baby was 9 months when I started, so it’s not like my body had been carrying this weight for a long time and was used to it.

I feel so much better now that I’m back to a reasonable weight. Feel years younger, truly.

Are you still hungry all the time?

[Anonymous]

Aim for 1 pound and slow is good. Every but if science shows the slower you lose, the more likely you are to keep it off. And 1100... Oof

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m 5’3” and went from 150 to 110. It took me a good 10 months. I was focused solely on weight loss so I did not increase my exercise- that would have just made me hungry and been self sabotage. I did intermittent fasting, and essentially cut out breakfast. I drank a ton of water and ate at a strict calorie deficit. 1200 calories a day, split into two 600 calorie meals of lunch and dinner. No snacks. Tried to sleep more, going to bed early kept me from snacking.

It definitely sucked and I felt hungry a lot. But I figured that’s the feeling of my body shedding some fat and just powered through. I’ve been maintaining this weight for 3 years now. It was all previously baby weight, which probably helped. My last baby was 9 months when I started, so it’s not like my body had been carrying this weight for a long time and was used to it.

I feel so much better now that I’m back to a reasonable weight. Feel years younger, truly.

Are you still hungry all the time?

No, I’m not. I still don’t really eat breakfast, but I use sugar and cream in my coffee and eat an earlier lunch. I’ve found maintenance reasonably easy. I just am strict about not snacking after dinner, filling up on water and vegetables, and weighing myself regularly so my weight doesn’t creep up without knowing.

Getting in the mindset of adding good things into my diet - water and vegetables - was such a good shift. I don’t have to axe desserts because I naturally eat a reasonable portion when I’ve just had a filling healthy meal. It sounds so trite, but I think the “French women don’t get fat” book was onto something. Good real food, limited snacking, and you can have some bread and cheese and chocolate, just not too much.

This all assumes you are healthy no hormone problems, etc. of course.

[Anonymous]

Why no caffeine?