Question about fat loss.

[PWR1982]

I've read the faq, and I couldn't find this-

I'm at 20% bodyfat 230pounds,I don't really feel like counting calories, I'll just eat healthier food, and eat less than I do now (if I keep the same amount of activity). But I don't want to lose weight too fast, or too slow... how much weight should I lose every week, or 2 weeks, optimally?

Sorry if this has been asked before, I just couldn't find it here (could have googled it, but I wouldn't be able to tell if it's good information there).

 

[o'dubhlaoich]

Someone who knows more than me needs to correct me if I am wrong.


You should cut back your carbs. Get about 100 or less a day and make sure they come from veggies first then fruits second. Go to marksdailyapple.com. The thing is if you cut back your carbs make sure to get a good dose of sat, and unsaturated fats everyday. If you cut back the carbs your body is going to rely on fat for energy. Dont be affraid of fats both unsaturated and saturated.

Like I said someone feel free to correct me if I have given any ill advice.

 

[Schrock]

Someone who knows more than me needs to correct me if I am wrong.


You should cut back your carbs. Get about 100 or less a day and make sure they come from veggies first then fruits second. Go to marksdailyapple.com. The thing is if you cut back your carbs make sure to get a good dose of sat, and unsaturated fats everyday. If you cut back the carbs your body is going to rely on fat for energy. Dont be affraid of fats both unsaturated and saturated.

Like I said someone feel free to correct me if I have given any ill advice.

Your advice isn't necessarily bad advice, it's just poorly conveyed. While cutting carbs is not a bad idea, suggesting to completely change OP's body metabolism/chemistry without giving details as to the approach and ideals behind it is lacking advice. There's just too much information missing suggesting he go into ketosis. Furthermore, without previous knowledge he would have to count macros/calories in order to maintain <100 carbohydrates/day, exactly what he did not want to do.

OP- while I don't suggest going into ketosis (as stated above) for your goals, eating healthy and eating less than current will reduce your caloric intake by nature inducing weight loss. TO ANSWER YOUR QUESTION: Healthy weight loss is usually considered in the 1-1.5lb/week range, maximum 2lbs/week if you have a lot to spare. Good luck on your goals, and if you want to really see the results, take before and after pics. You'll really see the results for yourself.

 

[pliftkl]

I've read the faq, and I couldn't find this-

I'm at 20% bodyfat 230pounds,I don't really feel like counting calories, I'll just eat healthier food, and eat less than I do now (if I keep the same amount of activity). But I don't want to lose weight too fast, or too slow... how much weight should I lose every week, or 2 weeks, optimally?

Sorry if this has been asked before, I just couldn't find it here (could have googled it, but I wouldn't be able to tell if it's good information there).

To burn a pound of fat, you need to either cut 3500 calories out of your diet during the period in which you want to lose the fat, or exercise an extra 3500 calories and keep your diet the same.

If you want your fat loss rate to be 1 pound a week (which will get you results faster than you expect), that's an average calorie deficit of 500 calories per day. If you want to achieve that, you should be looking for easy wins to cut back on calories without radical lifestyle changes. If you were willing to lose a mere half pound a week (which would still get you where you want to be but slower), you'd only have to cut 250 calories a day out of your diet.

Since you don't want to count the calories of what you are eating, figure out the calories of what you are cutting. If you manage to cut out two cokes a day, you've just cut 280 calories. By doing nothing else, you'll burn more than 2 pounds of fat a month.

 

[Itka]

The general suggestion is 1-2 lbs/ week. (0,5-1 kg/week). Back when I was fat I kost 2 lbs/week for 27 weeks in a row which was too much for my body as I ended up with some lose skin. I dropped a total of about 85 lbs in one year, but then I did count calories.

 

[XTrainer]

It would be stupid for anyone to give you a a "pounds per week" number. Weight loss isn't a linear process. Heck, weight maintenance isn't even linear--I probably fluctuate 3-5lbs on any given day.

 

[PWR1982]

Yeah I know, but when I lost 20 pounds in a week because I had flu, that wasn't normal - so I know that losing that much weight is not good.
If however I'm the same weight after a month, I'm probably doing something wrong too, correct?

My weight varies a lot, there's days where I weight 218, and later that day I'm 230 - my point was that I would just like to keep track of weight, to have a basic idea whether I'm doing fine or not.

o'dubhlaoich I'm not really sure about the diet, I just don't like stuff like this, I think it's quite discussable, maybe it's the best thing ever for fat loss, maybe it's not, either way I don't think I'll make a big mistake if I just eat a large variety of food, as long as my conscience tells me it's ok, and after a month of eating this way I either lost weight or look less fat. To be honest, I overall don't like stuff like counting calories, having a specific diet that tells you to eat 45% of proteins, 2947 calories on monday and blablabla... I think that at the moment, I'll be fine if I just eat less, and if I actually care more about eating good food. I mean I have a basic idea what's healthy and what's not, I'm just too lazy to make it for myself.

 

[dropshot001]

i'm a little perplexed how you can go from 218 to 230 in one day. that type of weight gain seems pretty dramatic.

 

[PWR1982]

I was dehydrated in the morning, but ate a lot that day. It's not like it happens everyday though, because I don't have a hungover everyday.
Still, my weight changes a lot.

 

[dropshot001]

I was dehydrated in the morning, but ate a lot that day. It's not like it happens everyday though, because I don't have a hungover everyday.
Still, my weight changes a lot.

i think that most people above 200 will fluctuate anywhere from about 3-8lbs or so per day. if you were dehydrated that could definitely account for the larger jump in weight.