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I am a 5'6" female and weigh 150 lbs. Trying to get to my goal weight of 130 lbs.
I am currently cutting 700 cal from my diet and burning an additional 750 through exercise for a 1,450 cal deficit, with the goal of losing ~2 lbs/week. I do this only 5 days of the week (Mon-Fri). On the weekends, I do not exercise and eat a "maintenance" amount of calories, not exceeding 2,000.
I am supplementing my diet with protein powder (480 cal worth, for 100g or so/day) in order to avoid losing muscle.
For exercise, I focus on walking at a 12° incline and 3.0mph for a total of 500 cal burned (around 45 mins), and rowing 500m for an additional 250 or so cal burned.
Fairly new to planning things like this, so please lmk if this is a good kind of diet.
I am currently cutting 700 cal from my diet and burning an additional 750 through exercise for a 1,450 cal deficit, with the goal of losing ~2 lbs/week. I do this only 5 days of the week (Mon-Fri). On the weekends, I do not exercise and eat a "maintenance" amount of calories, not exceeding 2,000.
I am supplementing my diet with protein powder (480 cal worth, for 100g or so/day) in order to avoid losing muscle.
For exercise, I focus on walking at a 12° incline and 3.0mph for a total of 500 cal burned (around 45 mins), and rowing 500m for an additional 250 or so cal burned.
Fairly new to planning things like this, so please lmk if this is a good kind of diet.
What Girls & Guys Said
Opinion
2Opinion
Hey girl, nice work making a plan to get to your goal - that shows dedication! Overall this looks like a good approach. A few thoughts:
- 1,450 cal deficit is reasonable for 2 lbs/week loss. Just watch how you feel - listen to your body.
- I'd do less deficit on weekends to give your metabolism a break. Try cutting just 500 cals or maintaining instead.
- 45 mins incline walking is solid cardio. Add some strength training 2-3x a week too to keep metabolism high and maintain muscle. Glutes and legs especially since you walk a lot.
- Protein powder is smart - nice way to hit your goal. Consider whole foods too like eggs, turkey, Greek yogurt.
- Give it a few weeks and track progress accurately. If weight loss stalls, may need to tweak the deficit a tad.
Stick with it - you got this sis! Make sure to enjoy the process too. Reward yourself on weekends to stay motivated. Let me know if you have any other questions! Proud of you for putting in the work.
Give me a couple of mins whilst I convert the lbs to stone, so I understand the measures we're dealing with.
Weight 10.5 Stone / Height 5'6 and you want to lose just under 1 1/2 stone.. WOAH.. You're eating 2,000 calories a day? I'm still working through this, but you should be on 1,500 calories MAX
Something else which is wrong.. You can have 2 days a week where you eat what you want, but NEVER in succession. If you can break them up say Wednesday and Sunday.. That will do you a lot more favours, otherwise, your body will start to get used to the calories again..
Apologies if any of this is coming across as rude.. I don't mean it to be.
Give me a few more minutes as I read a couple of things up there wrongly.. such as the 2,000 calories..
With all that waffling aside.. yes you will likely lose more than2 lbs a week if you follow that regime.. I would still say though not to do 2 days in succession for the reasons I gave up there, also. apart from the excising, are you on your feet walking about during the day or sitting down?
I am definitely not reaching 2,000 calories consumed on those "maintenance" days haha!! I gave that as an exaggerated upper range, I highly doubt I'm even reaching 1,700 (My TDEE) on those days, I'm just not keeping strict track!
I will absolutely keep the breaking apart the days I eat what I want in mind!
And yes, sadly my work is sedentary, at a desk for 10 hrs a day 4 days a week!! I do get up regularly between sessions with clients (I'm an online therapist) to stretch, get water, and go to the bathroom, but that's it.
I have a couple more questions regarding the above.. Could you ask for a standing workstation as opposed to sitting down for long periods? The other is, a bit complicated (not to ask, because I think I already know the answer)
When do you have your main meal
No, I can't have a standing desk, unfortunately, more because of the nature of my work.
I eat breakfast at 8:30am, I'd say that's my main and heaviest meal atm. I eat lunch irregularly anywhere from 12pm - 3pm, and dinner before 6pm.
The sitting for long periods is obviously not ideal, but I think otherwise, it's not bad. I would be very surprised if you stuck to that regime and didn't lose in excess of 2 lbs a week.
Thank you for your input!! I do have a question for you. You seemed surprised at the amount of weight I want to lose. Does it seem excessive?
You're welcome. No I was surprised when I first read up there because I thought it was 2000 Calories a day. 20 lbs is not a lot to lose, especially if you're contented to do it slowly but surely.. that is the best way to make sure when yo lose it, it stays off
Thank you for MHO , and I forgot to wish you well with your endeavours.