How much weekly weight loss is ok?

K

Kirby216

New member
I am a 32 year old female. I started working with a personal trainer on Dec. 1, 2006 and I weighed 245 at 5'6". Since then I've averaged a weekly weight loss of 2.25 pounds and today I weigh 204.5 pounds. That's 40 pounds in 4 months - about 10 pounds a month. My ultimate goal is to weight around 124 pounds.

I've heard that losing 1-2 pounds is best since:
1- you mostly lose fat and not muscle mass
2- your skin will keep up with you and not be baggy
3- you avoid developing gall stones

So, am I ok with losing 2.25 pounds a week or is this a bit too fast? My trainer says it's a bit too fast. So, of course I'm freaking out a little about losing too fast. But since I have so much to lose am I ok?
 
Do you mind if I ask about your exercise program and what you eat (calories) in a day? Thanks!
 
That isn't anything jaw dropping unhealthy, the more weight you have to lose the easier your body wants to give it up. At you level I would doubt most of it wasn't fat.

At the same time if you desire post up your workout routine, diet and stats in DETAIL if you want some advice on if you are in the right range or now of calories for your needs.
 
My weekly exercise routine

My exercise routine weekly is something like this . . .

Sun - run at speed 5.0 for as long as I can & then incline walk at 12.0 incline at 2.6 speed for remainder of 60 min.

Mon - day off-nothing

Tues- incline walk at 12.0 incline at 2.6 speed for 60 min.

Wed - 60 min. session w/ personal trainer

Thurs- run at speed 5.0 for as long as I can & then incline walk at 12.0 incline at 2.6 speed for remainder of 60 min.

Fri- 60 min. on elliptical machine (this is my easier day)

Sat-60 min. session w/ personal trainer
 
Typical daily menu

Since starting w/ this personal trainer's nutritional plan, I haven't counted calories. He has me eating one protein and one carb for each meal and snack. So, here's a typical day.

Breakfast
Protein - protein shake w/ 8oz skim milk
Carb - one serving of oatmeal, one serving of kashi cereal w/ soy milk, mini whole wheat bagel, or a piece of fruit

AM Snack
Protein- one serving of soynuts
Carb - 6oz low carb yogurt

Lunch
Protein - deli turkey
Carb- whole wheat bun

OR
Protein- ground chicken
Carb- tomato sauce & whole wheat pasta

PM Snack
Protein - nuts (almonds usually)
Carb - dried fruit

OR

Protein - tuna
Carb- whole wheat crackers

Dinner
Protein - chicken or turkey (fist size of meat)
Carb - peas or green beans (1/2 cup)

*** I drink close to 80 oz of water daily.

*** I always have one piece of Dove Chocolate per day (usually two)
*** 2-3 times per week I have a 4 cups of popped hot-air popcorn w/ spray butter about an hour after I eat dinner
*** Neither chocolate or popcorn is approved by my trainer and he is trying to break me of those final snacking habits (but I'm hanging on hard)
 
You might want to try replacing ONE of your snacks with ONE piece of fruit or veggies.

Say, for example, instead of the chocolate, you eat a small box of raisins.

or, instead of the popcorn, munch on carrot sticks and celery...

You can alternate days of doing this, and before you know it, you "break" the snacking cycle into something healthy.

I'm not a pro, though... I just know this worked for me (I work in an international office with bars and bars and bars of Belgian and German chocolate - I used to eat it every day. Now I don't even think of it.)

;) Indy
 
Wow, you've got an A-1 program going on. Keep up the good work! What momentum. Keep us posted. How about posting before and now photos, to be followed by fabulous after photos?
 
well your exercise routine is aces. Changing your routine like that is a sure fire way to prevent stalls that are consistent with steady state cardio.

the 2.25 pounds a week is actually quite perfect. Shooting for 1-2 lbs a week is ideal but are not exact numbers. 2.25 lbs or even 3 lbs are fine as long as you are not starving yourself and/or working out an insane amount of hours to lose weight.

Keep in mind that the closer you get to your goal, the less weight you will lose. Don't be shocked if that 2.25 lbs avg drops; it just means that your BMR is shifting. just keep up the good work!
 
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