Is averaging 1.4% weightloss per week too fast?

[RupertineRupert]

Hey, Everyone--

I've heard recommended weightloss speeds given of 1 pound per week, 2 pounds per week and 1% per week (basically an update of the 2 pound a week to take into account current weight).

I believe I'm on a healthy plan (see below if details are helpful); I feel good on my current plan; I'm not seeing Biggest-Loser type weightloss numbers. But I am averaging a bit above any of the recommended guidelines I've seen. And I do know rapid weightloss is highly correlated with putting the weight back on.

In terms of stats--I started at 303 the beginning of August, and now I'm at 252. My average weightloss per week is 1.4% (I didn't count the readings for the first two weeks of the diet in this calculation--i figured it's mostly loss of water.)

In terms of plan, I eat 2000 calories a day, not counting fruits and veggies. I don't track fruits and veggies, but on a given day I'll eat maybe 4 servings of fruit--including a banana at 110 calories or so--and 5 to 6 servings of veggies. So, that puts my total calorie intake in the 2400-2500 range.

In terms of exercise, I average an hour of brisk walking every day. We live in an area with lots of hills and great hiking trails, which means there's a fair bit of uphill walking. Also, out of the 420+ minutes of walking/hiking I do each week, well over 150 minutes of it is carrying my 17-month old in his baby packpack, adding an extra 30 pounds or so between him and backpack.

So, my eating plan seems quite reasonable to me. My exercise plan also seems reasonable--I get a good amount of exercise, but it's not a high intensity program that should require massive additional calories.

Anyway, just wondering what your thoughts are--should I be concerned that I'm losing a little faster than recommended? Or, given the way I'm eating and exercising, should I just figure I've adopted a healthy, sustainable lifestyle, and the weightloss speed will slow down of its own accord soon enough as my weight drops.

I admit, given that I'm getting in the 2400-2500 calories per day range by the time you add in the fruits and veggies, I find it hard to believe it's a good idea to start eating more. Do the hills and baby-backpack make my exercise plan more calorie-intensive than I realize?

Thanks in advance for any feedback.

 

[Ben Coomber]

this sounds like a really healthy approach and a good way to lose weight. you are eating a good amount of calories without cutting anything out drastically, your exercise level is great, and walking is great for you. I cant see anything wrong, especially as you are losing weight at a good comfortable rate, Well done.

 

[Omega]

For me it would depend on whether you are hitting all your nutritional targets with those calories or not...

If for example you are not getting enough water or fat - your skin could suffer in the long run. Inadequate hydration can also lead to constipation issues - particularly if you eat a decent amount of fibre (as you should).

You could for example not be getting enough protein - so check that... The basic minimum recommended is 1g for every 2 pounds of weight - but people who do are fair bit of exercise benefit from getting a fair bit more than that - nearer 1g per pound of weight...

I must admit - I think that you would be best off counting all your food to really know where you stand. At least while you are trying to work out whether your foodplan needs to be adjusted. You can actually eat quite a lot of calories in fruit which can become a difficult habit to break.

 

[RupertineRupert]

Thanks, Ben and Omega, for your comments. Much appreciated.

Ben--Glad to hear the approach seems reasonable to you, and the weight loss not too quick. It's always good to do a reality check with knowledgeable outside observers to make sure you aren't missing the boat on something.

Omega--Good idea to count everything to get my baseline a little tighter. I cook a lot, and tend to throw a lot of veggies in, and so getting a realistic count sometimes seems difficult. But I could certainly come up with better estimations. I'll give that a shot, particularly over the next few weeks to establish a better baseline.

Re: Getting all the nutrients--yes, I do plan for that, also. I look to have a good protein source at every meal, make sure I get enough monounsaturated fat and Omega-3 fat every day, eat 3 - 5 servings of whole grains, get 9+ servings of fruits and vegetables. I eat a variety of foods.

I've pretty much eliminated sugar, white flour, and processed food from my diet, as they add calories (not too mention salt and chemicals with processed food) without much nutrition. Also, for me, sugar and sweets tends to trigger cravings. So I tend to do better--at least right now--if I eliminate sweets rather than try to incorporate small amounts of sweets into my diet.

So, yes, agree 100% with you on the importance of looking not just at calories, but at nutrition. Luckily, for a number of years now I've tended to eat whole grains, protein, fruits and veggies--my problem was I just added tons of crap food on top of it. So, basically, my plan has been to expand the healthy base, and cut out the crap.

 

[Omega]

That all sounds good - but just like counting calories is a valuable exercise - so is counting those other nutrients.

I use fitday myself (it costs nothing) - and find it not as onerous as people would think. When cooking from raw ingredients there is often an option that saves too much weighing - e.g. a medium sized carrot, a celery stick etc. For tinned stuff you simply enter the info from the side of the packaging as a custom food and it is always there when you want a serving.

Whenever I leave it for a while (getting complacent!) little problems creep in. My calories may creep up - or just as bad my sodium creeps up (above 2400mg) or my protein slips down. The result is the same - I float upwards out of my zone....

Be sure to be getting 1000mg calcium - it not only is good for your bones - but promotes weight loss.

Drinking water is worthwhile too 1 ounce for every 2 pounds of weight.

Ensure that you are getting 25g fibre as a minimum too - I imagine that you are with 9 servings of fruit / veg per day.