1lb vs 2lbs a week

28F/5'4/208lbs

Edit: forgot to add that I work at a thrift store 5 days a week from 8-4:30 running clothing racks from the back to the sales floor and hanging them up. Would y'all say this is enough to up it from sedentary?

Hi all! I'm just getting started with my CICO journey and have been doing loads of research on achieving a safe/acceptable deficit for my body.

TL;DR for those who don't feel like reading: Can i start at 2lbs where I'm at weight wise or is it too risky? 1-1 1/2lbs instead?

Here's some history:

I began my most recent weight loss journey on June 2nd after seeing I was yet again back up to 230lbs the night before and started keto immediately. So far I've been pretty successful! I'm hovering around 210-208lbs this past week depending on fluid fluctuation. However, I did a little bit of CICO around this time last year and had lost a little before falling off the bandwagon due to lack of motivation from shark week and water retention. I remembered how it's more flexible than keto in that you can eat pretty much most things as long as you don't go over your limit for the day. I live with my family and husband who love to eat so it's been sort of a challenge ignoring all the carby foods 😅😅😅

Anyway, I'm determined to make it this time. I was a chicken nuggets and macaroni autistic kid, so I don't even remember the last time I was a size small. My parents both have heart issues in their families and mom is a type 2 diabetic from struggling with her weight most of her life. I had gastric sleeve surgery in 2018 at 250lbs along with a 300+lb ex who was very stubborn and had a horrible relationship with food. Unfortunately I allowed his influence to hinder my success, so seven years later I'm still obese. I want to change this while I'm ahead of the health game.

From what I understand, 1-2lbs a week is a generally healthy rate of weight loss. I've calculated my sedentary TDEE to be about 1990 based off of calculators and the LoseIt! app, which I just downloaded today. 1lb a week is 1,490 and 2 would be 990. This is what I'm wondering about - 1,200 is about the minimum for most healthy function, you can get away with less if you're heavier and have more fat to lose. Obviously I'm excited to get this weight off me but I don't want to hurt my body in the process. Can I start with 2lbs given my stats and if so when should I tone it down to 1-1 1/2? Or would it be better if I start with that from the beginning?

Thank you all! Looking forward to this journey. ❤️

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Approaching the 140s, Never Thought I'd Do It

Firstly, my title is a bit of a lie. I did think i could do it, but only after a few months of steady weight loss.

My stats are F19 5'6" SW: 230lbs CW: 152.8lbs GW: 140lbs.

Currently, I'm on track to be below 150 in a few weeks. At my highest weight, i somehow thought I was 165lbs. Yes, i thought i was 65lbs lighter than i actually was.

Before i was weighed, i figured i just had to lose 10-15lbs and id be fine. didn't think too much about it. Never thought i actually would cause "I'm not that big." But i was.

When i got weighed at the doctors, that was my turning point. Originally i wanted to just get to 185lbs, no longer obese. Then it was 175lbs, my weight at 15. Then 165, the weight i thought i was. Then 154, the highest end of healthy weight (according to BMI.)

The whole time, i had set an arbitrary goal of 140lbs, as an end goal. Now that I'm almost in the 140s, I'm realizing this is only the beginning. I need to train and get stronger.

Truly the betterment of health never ends, and who knows, in a few months, i may be transitioning to a bulk.

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Shifting to Maintenance?

Hi! With the exception of a few holidays, I’ve spent the past eleven months in a very consistent deficit—and I’m happy with the results! I’ve gone from 175 (realistically, 180?) to 120 lbs as a short woman, which is nothing to sneeze at. I have around 10 lbs I’d like to shed eventually, but I’m at a point where I’m happy enough with my body and feeling pretty intense diet fatigue, and I think it’s about time I take an extended maintenance break and hopefully build some muscle.

I’d love to hear any tips people have about the transition! I know it’s just… do what I’ve been doing but eat more, basically, which sounds easy enough in theory but obviously trips people up in practice. The last thing I want to do is gain everything back, but I also can’t sustain eating in a deficit forever, obviously, lol. Were there any foods/exercise practices/habits that worked for those of you maintaining? Did you jump up to maintenance calories or reverse diet? How much of a weight fluctuation should I be expecting—when would I have to take a step back and recognize that I’m gaining, not maintaining?

What I’m struggling with most is the mental: I can’t really accept that I should be eating more than my deficit caloric budget, so I feel guilty for eating over that number even if weight loss is no longer the goal. I’d really like to deal with these feelings now rather than once I’m at my final goal so I don’t feel encouraged to drop too low, especially since I know it’s coming at the direct expense of strength development. Any tips on dealing with that would be much appreciated. Thanks!

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Men over 40: How was your life made better by weight loss?

Basically the title. Struggling with motivation and I want to know if it's worth it. Currently 6'2' and 300lbs. I'm not prohibited from doing things that I used to be able to do (other than ziplines and ride tourist horses, but none of that bothers me). And I've always maintained working out, so I can still move about fairly easily.

But my clothes don't fit well. I look more frumpy, I more tired - but I don't know if that lifestyle, age, or weight. I don't get as much positive attention from people (men or women) when out and about. Wife isn't as keen for sex.

What changes did you see that you would go through this journey all over again?

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No weight loss after a month of diet and exercise: I'll keep going, but I'm demotivated

(28M) I honestly kinda need to vent, but also I feel severely discouraged right now and found this sub-reddit and it has left me thinking. I've always been overweight, ever since I can recall. Always 2 sizes above the average size my friends were. I did not weigh myself during my teenage years, but I did when I turned 24. I was at 220lbs. I started a journey to lose weight in back in 2021 by changing my diet and working out (cardio + strength training). I lost 10 lbs on the first month and I was amazed, I really thought I could do it. I continued for 5 months. Since half the 3rd month I plateau'd at 205 lbs and was unable to get past it. My body just wouldn't cooperate anymore. I stressed out, and when got a full-time job, I quit the gym and bounced back.

4 years later and now I weight 250lbs. I measure 171 cm. Obese. I'm getting married in 6 months to the love of my life, and where I live it's tough to find suits that fit me, because of my size. I felt determined to lose weight, not only to be able to find a suit, but to have a better lifestyle, and give my future wife a healthier man. I've been working out for 4 weeks (3 to 4 days a week), I changed my diet again, I've been tracking cals, trying to eat at a deficit. I've been feeling the pump when doing strength training, and I've been making sure to spend enough time doing cardio, following the gym trainer's instructions.

I weighed myself at 250lb when I started. I weighed myself again yesterday. My weight loss after these 4 weeks is exactly 0.00lbs. I'm demotivated, discouraged and I feel again like my body is just not gonna help. I don't get the chance to say this often, but I profoundly hate my body, I am a 100% ashamed of it, I hate it when I have to change shirts in the gym's locker room and someone comes in and sees me without a shirt. I am worried that and I hate the fact that I gain weight so fast. I see posts here with people saying how they managed to lose 10 or 15 lbs just by dieting and I feel like a failure.

So that's that. I'll keep going. I still have an ounce of motivation left: she deserves a better version of me. My stupid body will give me hell, and I'm feeling like torturing it the next 6 months to force it to lose that fat, but I know that's not the right way to go.

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How long do you wait to see weight loss before adjusting cals?

F, 39 5’7” SW: 170 GW: 155

I want to lose 15 lbs and feel as if I’ve been trying to do so for the past 5 years on and off without results. I got to my goal weight before COVID fairly easily and now the weight just won’t come off. I’ve been on my current try for two weeks without any movement at all; measurements are the same, weight has remained the same. I’ve gone as long as four months in a deficit without seeing any change so I’m just not sure what’s going on.

Per my trainer, I’m eating 1,600 cals and 150 G protein per day. I used my TDEE with light activity to come to 2100 and subtracted 500 from that to keep it sustainable and I don’t add exercise cals back in. I’m strength training four days a week and doing HIIT training 1-2 days/week, and do steady state cardio for 45 mins the other four days. During my last try, I was at 1400 and not losing for three months. I don’t feel like I can go down to 1200 or 1300 and am already feeling so burned out from constant weighing of food/protein tracking. I’ve seen doctors and all labs always come back normal. Just thinking maybe I need to exercise and not worry about my weight, as I carry it proportionately. Any thoughts? I’m so tired of trying

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Weight loss stalling right before a milestone

This is more of a rant than anything and I know heaps of people experience the same thing but having your weight stay the same for a week or 2 is so disheartening :,)

I’ve successfully lost 8.5 kgs (18lbs) in a time frame that I’m very happy with just by being in a deficit and going on daily walks to hit 10k steps but around 2 weeks ago I joined a gym and for some reason the scale just isn’t budging … I know it’s probably a coincidence since this is the first time it’s happened to me on this journey and I’m trying to stay motivated (which I haven’t REALLY had an issue with) but my god I just want this 1.5 to be off so that I can look forward to the NEXT milestone . I’ve only been hitting cardio at the gym since that’s all I’ve been comfortable with so far but I do plan on weight training soon so it’s not like this is muscle building in my legs or something right ? I’ve been adjusting calories consumed as I’ve been losing so I don’t think that has anything to do with it either .

Anyways . I don’t know if I’m waiting for the whoosh effect or WHAT but it needs to hurry UP 🥲

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