Gettting ready for Christmas

[Windsurfer]

I was able to lose 30 lbs last fall in 7 weeks by getting in 12,000 Fitbit steps a day (fast walks) and tracking my intake of about 1500 calories per day on MyFitnessPal. I got 20lb of those back since Christmas but I'm now checking to see if I can lose another 30lb, perhaps over a slightly longer period of time. Results so far for week 1.

Sept 6-12
65243 Fitbit steps
Fitbit Aira weigh scale: down 1.6 lbs
kCal eaten: 10,756

[Thirteen]

Windsurfer, are you doing this deadline for an event, or longevity?

I say this with utmost respect: 30 lbs in 7 weeks sounds slightly dangerous (unless you recently underwent something substantial, e.g. bariatric surgery, etc).

I would recommend the steady and slow route, targeting around 4-6 pounds per month, in order to permanently keep the weight off long term.

However, I love your goals and your determination! Keep it up!


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[ladymoreta]

I agree, that sounds really fast. Habits are hard to establish, and by setting an end point (7 weeks), it just seems very temporary. Please don't misunderstand - I think you can do it, especially since you've done it before! But make sure you have a sustainable plan that won't drive you crazy for the long term after those seven weeks are over. Good luck!!

[spotty_dog]

Making some simple assumptions about you and your lifestyle, I put you at a minimum 1500 calorie deficit if you're eating 1500 calories and taking two 45 minute walks. That's a really, really huge deficit. (For the women out there, for a typical 12,000 step day that includes a good bit of brisk walking, this is the equivalent of a 1000 calorie "pro-anorexia diet".) I point this out because I care. Your body needs calories! Starvation does crazy things to the metabolism. It "works" but not in the long run. I like the way Thirteen asks about whether you're doing this for longevity. Health and wellness and improved quality of life and yes, longer life, are a result of small permanent changes -- not so much big temporary efforts.

Rock on with your Fitbit steps, that's a terrific week of sticking with it.

[scrub-jay]

Doesn't this differ for men? [MENTION=985]spotty_dog[/MENTION]

[spotty_dog]

Doesn't this differ for men? [MENTION=985]spotty_dog[/MENTION]

There are differing opinions about what caloric deficit is safe, but a flat 500 calories is pretty universally accepted for men and women alike. But I also like to keep in my mind this percentage-based calculation: http://www.builtlean.com/2011/01/18/...o-lose-weight/

When I walk 12,000 steps in a day with a good brisk walk in there, including my BMR (I'm 5'5" 130 right now) I burn 2400-2600 calories depending on whose calculator I use. A presumably bigger person (I assumed a 180 pound, 5'8" man, which is probably an underestimate given he wants to lose 20 pounds) would burn at least 3000 with the same activity. The absolute maximum 35% deficit from that percentage method in the link above puts him at a 1050 deficit, or eating about 2000 calories per day. So any way I look at it, 1500 is just not enough.

[scrub-jay]

@spotty-dog I knew you'd have awesome sources. I agree that 1500 is low, but basically was wondering if it's even moreso for men because they tend to burn more resting than women.

[Windsurfer]

Windsurfer, are you doing this deadline for an event, or longevity?

I say this with utmost respect: 30 lbs in 7 weeks sounds slightly dangerous (unless you recently underwent something substantial, e.g. bariatric surgery, etc).

I would recommend the steady and slow route, targeting around 4-6 pounds per month, in order to permanently keep the weight off long term.

However, I love your goals and your determination! Keep it up!


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Rest assured I won't be doing it in 7 weeks. That only happened last year because things weren't busy at work and I could get in a lot of extra exercise. The important thing is to still eat enough calories and still get enough nutritional variety in what you eat. That's why I log everything into MyFitnessPal.com.

My goal is to re-lose what I gained since last Christmas and perhaps lose a little more; then figure out how to keep it off during the winter and spring. The amount of additional exercise I get will determine how long it takes.

[Windsurfer]

Sept 13-19
74,152 Fitbit steps
kCal eaten: 13,139
Fitbit Airia weight scale: down 2.7 for a total of 4.3 since Sept 5

[MrsInTheMiddle]

That's impressive!


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[Windsurfer]

Sept 20-27 (Business trip, more food, less steps)
69,701 Fitbit steps
kCal eaten: 16,204
Fitbit Airia weight scale: up 0.1 lb, for a total of 4.2 lost since Sept 5

[MAPPLEBUM]

good for you!!

[spotty_dog]

I was thinking about you today...you're certainly working hard! How do you feel?

[Windsurfer]

I was thinking about you today...you're certainly working hard! How do you feel?

Not too bad. I didn't lose anything this past week, but a lot of those fitbit steps were after the biz trip ended; it could have been a gain if I hadn't started going for brisk walks again.

[Windsurfer]

Sept 27 - Oct 3, 2015
67,274 Fitbit steps
kCal eaten: 15,591
Fitbit Airia weight scale: down 1.1 lbs, for a total of 5.3 lbs lost since Sept 5