I moved out of my parents house a couple of weeks ago. I ate lots and lots of junk food and didn't really exercise much there and was maintaining my weight. I'm eating much healthier and exercising a couple times of day, but it seems like the weight is coming off much too fast. Is this normal? I'm eating when I'm hungry until I'm pretty much full. I'm happy that the weight is coming off, but at the same time I'm kind of worried that it is happening so quickly. Any advice?
Fast weight loss, problem? (183lbs to 172lbs in 2 weeks)
- Thread starter Michael Chris
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Yeah. That's probably all it is. But, I did just look at my caloric intake for yesterday (which has been pretty average for the past two weeks or so) and it was way less than a typical day before. I used to have about (according to this website that calculates these things) 3,200 Calories a day without any water (diet sodas instead), and yesterday I had 833 Calories (which I have an extremely hard time believing because I ate quite a bit), probably about 80oz of water, and about 30-40 minutes of aerobic exercise plus 20 push ups and 40 sit ups. Is that all safe? I'm not in a rush to lose weight, I just want to be healthier.
Probably water weight. But your body could also just be in slight shock due to the dramatic change in your diet. Sometimes we see the biggest changes during the first few weeks of a new routine and then it starts to level off as your body adjusts.
As long as you don't feel sick, I wouldn't worry about it too much.
As long as you don't feel sick, I wouldn't worry about it too much.
Even women need at least 1200 just to maintain themselves from day to day. 833 is unhealthy!! Your body will also eventually go into starvation mode. Just be sensible and balanced!
As for the rapid weight loss, this is common in the first week...its often water weight loss if you are exercising but in your case, it may simply be "self-correction"...your body is off the junk!
I'd forgotten I'd posted this thread! Yes, I'm eating quite a bit more now. Not to the point of overeating, but I've well. I'm actually up 1.5 lbs to 173.5 now. I've definitely lost fat and gained muscle with that, so that makes me happy!
I'm in the same boat, can I borrow your thread a minute? Thanks.
Can someone who knows more than me about calorie needs clarify how much a woman actually needs to eat to avoid starvation mode? I've been rapidly losing weight by restricting calories and exercising, and just about passed out at the gym today. I've lost 14 pounds in a month (150 to 136). I estimate I'm eating just under 1000 calories a day and working out three times a week (2 pilates classes and 60 minutes on the elliptical total per week, plus the occasional hour-long swim). I ate some protein after this morning's incident and felt much better, but it was kind of scary.
Anyway, fitness experts, how many calories should I eat to maximize weight loss while not harming my body in the process?
Can someone who knows more than me about calorie needs clarify how much a woman actually needs to eat to avoid starvation mode? I've been rapidly losing weight by restricting calories and exercising, and just about passed out at the gym today. I've lost 14 pounds in a month (150 to 136). I estimate I'm eating just under 1000 calories a day and working out three times a week (2 pilates classes and 60 minutes on the elliptical total per week, plus the occasional hour-long swim). I ate some protein after this morning's incident and felt much better, but it was kind of scary.
Anyway, fitness experts, how many calories should I eat to maximize weight loss while not harming my body in the process?
1200 calories should be about the absolute minimum calories you consume in a day. Don't drop below that.
Cardio workouts really don't need to be more than 30-45 minutes in length. You should find out your Target Heart Rate and try to maintain that for the duration of your workout to maximize fat loss. Low-moderate intensity cardio (about 65% of your Max Heart Rate) is actually better for burning fat calories, but higher intensity (80-85%) will burn more calories overall. It's actually more beneficial to maintain the 60-70% range for the majority of your workout while increasing intensity to 80-85% for short bursts (about 1-2 minutes in length) throughout.
I realize I just through a lot of numbers at you, so let's see if I can simplify it. I'll use my own stats.
Find your Resting Heart Rate: Take your pulse for one minute, preferably first thing in the morning. That will be your RHR. My RHR is 68 beats per minute.
Find your Maximum Heart Rate: 220 - Your Age. 220 - 24 = 196. This provides a decent estimation of your MHR.
Find your Target Heart Rate: MHR - RHR. 196 - 68 = 128.
Low Intensity "Fat Burning" Zone:
128 x 65% = 83.2
Add your RHR: 83.2 + 68 = 151.2
For Fat Burning, I should maintain a Heart Rate around 151.2 beats per minute.
High Intensity "Cardio" Zone:
128 x 85% =108.8
Add your RHR: 108.8 + 68 = 176.8
For high-intensity cardio and general calorie burning, I should maintain a Heart Rate around 176.8
For a Weight-Loss Routine, I would probably do something like this:
5 minutes at 65%, or 151 bpm
1 minute at 85%, or 176
5 minutes at 65%
2 minutes at 85%
5 minutes at 65%
1 minute at 85%
5 minutes at 65%
Cool Down
Cardio workouts really don't need to be more than 30-45 minutes in length. You should find out your Target Heart Rate and try to maintain that for the duration of your workout to maximize fat loss. Low-moderate intensity cardio (about 65% of your Max Heart Rate) is actually better for burning fat calories, but higher intensity (80-85%) will burn more calories overall. It's actually more beneficial to maintain the 60-70% range for the majority of your workout while increasing intensity to 80-85% for short bursts (about 1-2 minutes in length) throughout.
I realize I just through a lot of numbers at you, so let's see if I can simplify it. I'll use my own stats.
Find your Resting Heart Rate: Take your pulse for one minute, preferably first thing in the morning. That will be your RHR. My RHR is 68 beats per minute.
Find your Maximum Heart Rate: 220 - Your Age. 220 - 24 = 196. This provides a decent estimation of your MHR.
Find your Target Heart Rate: MHR - RHR. 196 - 68 = 128.
Low Intensity "Fat Burning" Zone:
128 x 65% = 83.2
Add your RHR: 83.2 + 68 = 151.2
For Fat Burning, I should maintain a Heart Rate around 151.2 beats per minute.
High Intensity "Cardio" Zone:
128 x 85% =108.8
Add your RHR: 108.8 + 68 = 176.8
For high-intensity cardio and general calorie burning, I should maintain a Heart Rate around 176.8
For a Weight-Loss Routine, I would probably do something like this:
5 minutes at 65%, or 151 bpm
1 minute at 85%, or 176
5 minutes at 65%
2 minutes at 85%
5 minutes at 65%
1 minute at 85%
5 minutes at 65%
Cool Down
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The 60 minute figure was for the week -- I go 20-25 minutes each time I get on. I try to do low-moderate with interval bursts, but I have a mild heart condition and my heart races when I exercise, so the least amount of effort results in a ridiculous heart rate.
I'll try to up my calorie intake a bit ... thanks for the info. I really don't want to hurt myself as I have two little kids to take care of, but I am loving watching those pounds come off so quickly.
My only real suggestions then are to try and keep track of your Heart Rate while you're exercising, eat more, and maybe try and exercise one or two more days per week (or try and do the same routine twice each day if possible).
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