Hi I'm new to the forum but not new to weight loss. I lost 53 pounds last year and had the goal of losing another 30 by my graduation mid May this year. The first 50 pounds came off easy due to adopting a vegan diet but I quickly plateaud. It was hard to start losing weight again but I am finally seeing the scale move again. In order to reach my goal I want to lose 2 lbs per week. My basal metabolic rate is 1600 cals and I have a new daily budget of 1200-1300 cals (OF CLEAN PLANT FOOD). I exercise every single day, biking for 10-20 miles and then doing strength training at the gym. I make sure to burn at least 700 calories per day, most likely more than that. From cutting my calories I have a 2800 calorie deficit per week, plus at least a 4900 calorie deficit per week due to exercising. So I have a total of 7,700 calorie defect per week. Considering that a pound is 3500 calories I should be losing 2 lbs per week? I have been doing this routine for about 2 weeks and have lost 3 pounds. Do you think that this will continue to work?
Advice
- Thread starter amandaxvx
- Start date
allcdnboy1
New member
Lol. Wow. That's quite the math / work that you have put into it.
All the math, etc, in theory, is right. You will continue to lose weight ... however:
- the caloric intake is a rough estimate. You can not know exactly how much you are taking in
- calories burned is based so much on your current weight, cardio fitness and muscle density. So, there is no way to know exactly how much you are burning. The fitter you get, the easier the workouts will be, so you will burn less. However, the more muscle you have, the more you burn.
- The more you weigh, the easier weight comes off. While you may see good results for a month, there is no guarantee that the same routine for the 2nd month will yield the same results.
- the more you exercise, the more muscle you will build (although, as a women, it won't be building size), the more you weigh. So, the scale isn't a great tool for measuring success.
Saying all that, you are doing everything right. But, as I mentioned in the last comment, you should be measuring body measurements (arm, waist, hips, legs, etc) instead of using the scale.
Best of luck!
All the math, etc, in theory, is right. You will continue to lose weight ... however:
- the caloric intake is a rough estimate. You can not know exactly how much you are taking in
- calories burned is based so much on your current weight, cardio fitness and muscle density. So, there is no way to know exactly how much you are burning. The fitter you get, the easier the workouts will be, so you will burn less. However, the more muscle you have, the more you burn.
- The more you weigh, the easier weight comes off. While you may see good results for a month, there is no guarantee that the same routine for the 2nd month will yield the same results.
- the more you exercise, the more muscle you will build (although, as a women, it won't be building size), the more you weigh. So, the scale isn't a great tool for measuring success.
Saying all that, you are doing everything right. But, as I mentioned in the last comment, you should be measuring body measurements (arm, waist, hips, legs, etc) instead of using the scale.
Best of luck!
I. Kostelenski
New member
my advice is to be aware of importance of protein intake..aspecially as u r vegan...no protein - no lean muscle...thats y yo-yo effect occurs... people focus on scale and on losing weight, but if it is not in proper way, everything is going to come back