Weight Loss question

[sancho]

Hi,

Just curious for people's opinions on this, I realize that it's not an exact science, I'm just looking to set expectations realistically. This is for a person who is about 5 ft 4 and weighs 135 pounds and is a regular exerciser doing intense cardio and endurance weights.

1. How many pounds lost will equate to a lower size. For instance, if you are currently a size 8 in pants, how many pounds do you think it will take to get to a size 6. (I understand everyone is different and every piece of clothing is cut differently, just looking for a general answer).

2. If someone is keeping exercise level the same, but has cut calories from 2200 to 1500 calories a day how much weight should they expect to lose over time? (how many pounds each week, how many pounds over 6 weeks, over 12 weeks or whatever timeframe of reference makes sense to quantify in)

Thanks for your help,

Lauren

 

[dorothyrd]

I always understood that 10 pounds is a clothing size, however, it seems in the smaller sizes this is not neccesarily true. Also, if you lose 5 pounds of fat, and put on 2 pounds of muscle for a net loss of 3 pounds, you could fit in smaller clothing than if you lost more weight without building the muscle.

Think about one pound being 3500 calories. To lose 1 pound a week, you need to create a deficit in that week of 3500 calories. You can do this by cutting calories, increasing exercise, or my recommendation, both. The problem is, while this mathmatically is sound, it does not always work this way. I find that my weight losses come in chunks. I will work hard, and lose small amounts, and then it is like my body finally realizes I am serious, and I have a big week, followed by a series of small weeks.

It varies a lot from person to person too, so you have to find what works for you.

 

[sancho]

Thanks! That's the kind of info I was looking for.

So if someone has cut (conservatively) 500 calories a day, in seven days, they will have cut 3500 calories (or a pound-ish). So to expect to lose 1 pound a week is realistic, right?

But, as you say, it won't necessarily happen that way . . . it's just to set a realistic goal.

So, at this pace, to lose a size (10 pounds-ish) would take about 10 weeks. Right?

 

[dorothyrd]

Yes 10 pounds in 10 weeks is a good conservative number to aim for, and is realistic. The next thing to think about is that 500 calories. It is very easy for 500 calories to slip into our diets without even thinking about it. A taste here, a nibble there, especially of foods that are energy dense, and not nutrient dense and it adds up quickly. So the best thing is to write down what you eat and weigh and measure to keep yourself honest. Read labels, opt for things higher in fiber, and shop the outer edges of the supermarket. That is where your fresh fruits, veggies and lean proteins will be. Stay away from processed foods, and salt, and you will have more success.

 

[kathryn]

1. How many pounds lost will equate to a lower size. For instance, if you are currently a size 8 in pants, how many pounds do you think it will take to get to a size 6. (I understand everyone is different and every piece of clothing is cut differently, just looking for a general answer).

I'm not sure if there really is a general answer to this.

I can lose 5 pounds and fit into a smaller size of the same brand (I can lose no weight and fit into a smaller size of a different brand, but that doesn't count!).
It really depends on where and how you lose weight, and how you fit in your pants (ie: what part of your lower body might be the factor in how each size fits? I think mine is my ab pooch.)
Also, if you lose fat but gain muscle, you may weigh the same, but be smaller.


Dorothy offers some great advice!

As she mentioned, the 500 calorie deficit is probably best done through a combo of diet and exercise. It's easier to burn 200-250 more calories a day and eat 250-300 fewer calories a day than it is to try to eat 500 fewer calories or burn 500 more calories.

Making better food choices can cut calories without a lot of pain.

Some substitutions:

Replace beverages that contain calories, like juices or sodas, with water or green/white or herbal teas. And ditch the diet soda, which may not have calories, but contains arfiticial sweeteners that may actually make it more difficult to lose weight).

Another good substitution (appropriate for winter!): substitute cooked whole or cracked grain cereals for processed cereals.

 

[sancho]

I'm trying to just work on one thing at a time. I've been dedicated to the workout thing for 20 years. I do at least an hour a day 6 days a week. I do the higher intensity cardios (CC, Imax, run, etc) and weights (P90X, Cathe, etc). So I feel like the workout thing is under control. BUT, I've felt like the food thing has been out of control. So, I've started on one of those meal plans where they deliver you fresh food that is portion controlled (it's also low sodium, healthy mix of carbs and protein, etc). So, as long as I stick with their food, I won't get more than the 1500 calories. Surprisingly, I'm really liking the food plan. This is my second week. I didn't think I would last this long, but it hasn't been that bad. I like to cook, but I've really been enjoying the break.

Thanks for the info.

Lauren

 

[dorothyrd]

I think you will be on track as long as you stick to this. A couple of things are hard for you. First, you are already fairly small, so you will lose at a slower rate(which is OK, the slower it comes off hopefully it will stay off), but when you are close to that low weight you want, it really takes diligence to get it off. The other thing to think about is how you are going to continue. Will you continue to use their food, or will you research how to do this type of diet in your own cooking? There are resources, Cooking Light, cook books and such, so it is possible. Enjoy the cooking break, but also maybe research recipes that will keep you going in the future.

 

[lala1]

I'm trying to just work on one thing at a time. I've been dedicated to the workout thing for 20 years. I do at least an hour a day 6 days a week. I do the higher intensity cardios (CC, Imax, run, etc) and weights (P90X, Cathe, etc). So I feel like the workout thing is under control. BUT, I've felt like the food thing has been out of control.
Thanks for the info.

Lauren

I have been in the same boat, having had about 7 lbs I wanted to lose. I use/d sparkpeople which is a site where you can input the food you eat and it will calculate the calories, based on your activity level, etc. I found that was an immense help...I guess I was either underestimating my caloried or overestimating how many calories I actually need! My DH has used that site and found it helpful, too.

 

[SirenSongWoman]

Yes 10 pounds in 10 weeks is a good conservative number to aim for, and is realistic. The next thing to think about is that 500 calories. It is very easy for 500 calories to slip into our diets without even thinking about it. A taste here, a nibble there, especially of foods that are energy dense, and not nutrient dense and it adds up quickly. So the best thing is to write down what you eat and weigh and measure to keep yourself honest. Read labels, opt for things higher in fiber, and shop the outer edges of the supermarket. That is where your fresh fruits, veggies and lean proteins will be. Stay away from processed foods, and salt, and you will have more success.

You know, this succinct little paragraph makes me realize how easy it can be if I'd just focus and behave. thoughtful and well-said. In fact, I think I need to print this out and hang it on my fridge when I start to wander. Should probably tape a copy inside my lunchbox, too... and maybe my locker... my workspace...

 

[SirenSongWoman]

I have been in the same boat, having had about 7 lbs I wanted to lose. I use/d sparkpeople which is a site where you can input the food you eat and it will calculate the calories, based on your activity level, etc. I found that was an immense help...I guess I was either underestimating my caloried or overestimating how many calories I actually need! My DH has used that site and found it helpful, too.

I checked out SparkPeople just now. How cool. Thanks for the tip.

 

[dbelden1]

I checked out SparkPeople just now. How cool. Thanks for the tip.

Hi SSW: another good site is www.fitday.com it is also free for the online version... I used this a few years ago and it worked pretty well for me... I did sign up for 1 month of Cathe's Nutrition Manager software and like it OK... but I'm not sure that I really like being graded on my eating... mostly because the aren't all A's... Heck at this point I'd settle for some C's! but working on that, some... I don't think I will continue it though after the end of the month though... I'll go back to Fitday or some other site... will have to check out SparkPeople, too!

 

[sancho]

I think you will be on track as long as you stick to this. A couple of things are hard for you. First, you are already fairly small, so you will lose at a slower rate(which is OK, the slower it comes off hopefully it will stay off), but when you are close to that low weight you want, it really takes diligence to get it off. The other thing to think about is how you are going to continue. Will you continue to use their food, or will you research how to do this type of diet in your own cooking? There are resources, Cooking Light, cook books and such, so it is possible. Enjoy the cooking break, but also maybe research recipes that will keep you going in the future.

You are absolutely right. I can't stay on this "meal plan" forever. The one thing that was an immediate shock to me is how little 1500 calories is. Before I started this meal plan, I was easily eating twice as much at a meal as I should have been (if you assume each meal should average 400 calories). I think I've always known what to eat, my problem was really more portion control. I think after a few months I'll get used to the amount of food and hopefully keep it up on my own. But, only time will tell. You're right, I'll have to come up with a plan for the future, but for now, I'm just taking it one step at a time.

Initially, after the first week of the meal plan, I was going to try to do it myself using sparkpeople. But for some reason, that site overwhelms me. I actually got anxious when I was trying to plan meals and figure out what would work. So many people really like it. I'll have to give it another try in a few weeks.

 

[dorothyrd]

Portion control, you and me both have that demon!

You can ease into the meal planning as you do the prepared meal thing. Maybe try planning one meal a day yourself and use the prepared meals the rest of the time, then gradually do more. Small changes are far easier.

 

[hammiehaack]

Hi,

Just curious for people's opinions on this, I realize that it's not an exact science, I'm just looking to set expectations realistically. This is for a person who is about 5 ft 4 and weighs 135 pounds and is a regular exerciser doing intense cardio and endurance weights.

1. How many pounds lost will equate to a lower size. For instance, if you are currently a size 8 in pants, how many pounds do you think it will take to get to a size 6. (I understand everyone is different and every piece of clothing is cut differently, just looking for a general answer).

2. If someone is keeping exercise level the same, but has cut calories from 2200 to 1500 calories a day how much weight should they expect to lose over time? (how many pounds each week, how many pounds over 6 weeks, over 12 weeks or whatever timeframe of reference makes sense to quantify in)

Thanks for your help,

Lauren

Wow, when I decided to lose a few pounds a couple of years ago I had the same stats as you. I was, and of couse still am, 5'4" and weighed 132-135 lbs. and was wearing a size 8.

So, to shed some light on your first question about sizes. I now weigh 116 lbs and wear a size 2. My twenty pound weight loss allowed for me to go down 4 sizes. Which is a size for each 5 pound loss. But, let it be known, that I would mostly carry my weight in my hips, thighs, and hinny. This 20 pound loss took me over a year as I lost weight slowly through regular exercise (Cathe weight routines and a stationery bike) and healthy eating. I started out losing the weight quicker, but those last 8 pounds took what seemed like forever. I now consume about 1,600 - 2,000 calories a day depending on the day and my hunger. There for awhile I was weighing in at 114 lbs, but after a 6 week routine of Gym Styles, I believe I gained 2 lbs of muscle. Yeah for me!

And I too agree with the losing a pound a week theory. This is a healthy way to lose and you are not starving yourself. Instead you are teaching yourself to eat what you need not because you can.

My favorite trick to eat smaller portions is to use a small salad plate. It tricks your mind into thinking that you have more food than what you do because your plate is full. Crazy, I know but it works for me.

Good luck. I know your will succeed!!!!!

 

[sancho]

Ohh, that information is very helpful too. Right now my goal is 125 . . .but 115 may be the next goal, depending on how the first goal goes. It's good to know that it took you a year. That will help keep my expectations in check.

I'll try the salad plate trick. I'm actually going to keep some of the meal plan plastic containers to remind myself what the size was when I start cooking for myself.

Thanks!

Lauren

 

[lala1]

The salad plate trick is a good one. Also I have found that when I eat my 5-7 servings of fruits/veggies, it can be almost hard to reach my daily calorie needs...that´s a goal for me...I usually don´t get them all in