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Is 0.8 kg weight loss per week realistic?

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Is 0.8 kg weight loss per week realistic?

Postby Oliviasf » Thu Sep 10, 2009 7:44 am

Hi, I'd like to know if I'm being realistic with my goals. I've gone from gym bunny to a non-goer for 2 years and in that time had a baby.
Although I surprisingly didn't gain any baby-weight, I'm still about 8 - 9 kg heavier than i was a few years ago.
Firstly I've not been diligent with dieting but I've managed to loose 1.5 kg in a month without too much effort, but I've started in full force now to loose weight and stick to an eating plan (eek).

I'm 68.5 kg now and my goal is to be around 59 / 60 kg by 15th December.
My w/loss plan is an average of 600 - 800 grams loss a week. Is this realistic?

I've got about 14 weeks to loose say 9 kg, that's 600 grams a week.

Bearing in mind I've just begun!! I'm going to gym around 3 - 4 times a week doing cardio for 20-30 min, then weight training for about 25 min.
The rest of the time I'm running around a crawling baby and doing loads of house work.

I'm going to be my sister's bridesmaid and I want to look fab and feel great ;)
Oli
Goal is to lose another 2 kgs

Starting : 69.5 kg
Goal 65 kg - reached 5/11/09
Goal 64 kg - reached 15/01/10
Goal 62 kg - reached 30/04/10
Goal 61 kg - reached 01/06/2010
Goal 58 kg


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Re: Is 0.8 kg weight loss per week realistic?

Postby Oliviasf » Thu Sep 10, 2009 7:47 am

Also meant to say that my "new" diet I started a day or so ago is around 4400 KJ per day - that's around 1050 Cal..
Oli
Goal is to lose another 2 kgs

Starting : 69.5 kg
Goal 65 kg - reached 5/11/09
Goal 64 kg - reached 15/01/10
Goal 62 kg - reached 30/04/10
Goal 61 kg - reached 01/06/2010
Goal 58 kg


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Oliviasf
 
Posts: 57
Joined: Wed Sep 09, 2009 6:17 pm

Re: Is 0.8 kg weight loss per week realistic?

Postby curvygirl » Thu Sep 10, 2009 9:00 am

Just watch that you are eating enough food. If you are going to gym and running after a baby you will probably need to eat more than 1050 cal. Safe weight loss is 500g-1kg per week so I think your goal is realistic. Good luck with your journey.
Need to get motivated.
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Re: Is 0.8 kg weight loss per week realistic?

Postby onthedecrease » Thu Sep 10, 2009 2:49 pm

The minnimum calorie intake for a grown women is 1200cals, with you being a mum and going to the gym your calories need to be much higher than 1050 that your having currently, when your body starves you will stop losing weight and will end up losing muscle mass rather than fat. Check out http://www.calorieking.com.au for a good indication of your dietry needs, i would hazard a guess with how active you are that your daily cals are around the 1500-1600mark. Hope this helps and best of luck.
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Re: Is 0.8 kg weight loss per week realistic?

Postby Oliviasf » Fri Oct 02, 2009 8:10 am

hi Curvygirl & onthedecrease

Thanks for your comments. I will check out that calorie website for sure.
I try and stick to around 1100 now, but really struggle to... think I only had around 900 today if that and still went to gym.

Carbs are so easy to eat, but I really struggle to find protein food!
My snacks are sunflower seeds, pumpkin seeds and 1 or 2 brazil nuts. I don't have a lot.

I think you're right, I'll try and be consistent! Really hard tho as all I do is have time to wash bottles and prepare baby food.
Oli
Goal is to lose another 2 kgs

Starting : 69.5 kg
Goal 65 kg - reached 5/11/09
Goal 64 kg - reached 15/01/10
Goal 62 kg - reached 30/04/10
Goal 61 kg - reached 01/06/2010
Goal 58 kg


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Oliviasf
 
Posts: 57
Joined: Wed Sep 09, 2009 6:17 pm

Re: Is 0.8 kg weight loss per week realistic?

Postby Czarina » Fri Oct 02, 2009 10:56 am

I agree with the others, you are not eating anywhere near enough. You don't have to be physically hungry to be starving your body...

Seeing as you are fairly close to your goal, I wouldn't be expecting 800g a week, I know my rate of loss has slowed down a lot along the way!
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Re: Is 0.8 kg weight loss per week realistic?

Postby Samantha Jean » Fri Oct 02, 2009 6:10 pm

Hey,

I think 0.8 kg per week is definitely attainable so far. I was 69.8 wed, 69.2 thurs and 68.2 today so have lost 1.6kg in 3 days eating around 1200 calories per day but not doing any exercise. Everyone is different. I am around the same as you though now and am aiming to be around the same. I think we can lose a couple of kgs the first few weeks but we will probably hit a wall after that and have a bit of trouble then to lose at least half a kg per week from my experience. Haven't gotten past that bit yet to give you any advice.

I think you shouldn't aim for anything lower than 1200cal per day and if you are doing exercise you need to eat a bit more. That's the good thing about downloading the calorieking software, it works all of that out for you.

If you have too little your body seems to get use to that much and when you stop losing you can't go down anymore. When we starve ourselves to a certain extent our body tries to protect us from famine and holds on to everything and we can't lose any more. Sometimes if you go up in cal for a few days and stabilise on that you can drop it back and lose again if you are stuck. Just my experience, not a proven fact I know of. hope it helps.
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Re: Is 0.8 kg weight loss per week realistic?

Postby Czarina » Fri Oct 02, 2009 9:57 pm

Samantha Jean, sorry to burst your bubble, but you cannot lose 1.6kg of fat in three days, most of it will be fluid loss.
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Re: Is 0.8 kg weight loss per week realistic?

Postby Oliviasf » Wed Oct 07, 2009 5:33 am

Thanks everyone. Well I had a hectic weekend and was thinking about your comments.
I only ate around 800 cals per day this weekend (with the exception of Friday as I had champaign and m&ms with the girls).
I was starving by Sunday night but Monday I was back on track but probably up to 1000 - 1100 cals.
I struggle though as I'm resisting weighing food, but I might just have to. I just watch my portion sizes very closely and generally a very healthy eater so don't eat any fast foods or sweets at all.

Does anyone have tips on easy proteins to eat? Since having my baby, I am a bit squirmish preparing raw meat /fish. I love eggs though and tuna but there is just so much you can eat and I am aiming to have 4 - 6 portions of protein a day which I struggle to do.

Bessos, Oli
Oli
Goal is to lose another 2 kgs

Starting : 69.5 kg
Goal 65 kg - reached 5/11/09
Goal 64 kg - reached 15/01/10
Goal 62 kg - reached 30/04/10
Goal 61 kg - reached 01/06/2010
Goal 58 kg


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Oliviasf
 
Posts: 57
Joined: Wed Sep 09, 2009 6:17 pm


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