(23F/5"3/145lbs) This could be a dumb question. I only know that is the maximum suggested. I’m battling with motivation; I need to get my head in the game. I don’t want to start next year the same size or larger. So I’m guessing there are 11 weeks remaining this year. By the way, I’m fine with not dropping 22 pounds, although I’ve been on and off the scale a lot. I did it in an unhealthy way, and my mind has finally recognised that I’d rather be fit and able to continue it. So I wouldn’t be concerned if I didn’t lose 2 pounds every week; I understand that other factors, such as hormones, have a role.At the end of the day, losing a few pounds is preferable to gaining any weight. So, like I said, I’m simply wondering.
You can, but it’s not very good. I’ve lost little over 15 pounds since September, but there were several factors at play, and it wasn’t entirely healthy.
I recommend sticking to 1 pound per week and being consistent with it. Set a weight goal for January and take a photo of yourself every Sunday. At the conclusion of each month, compare the photos; you’ll notice a difference that will be motivational.
It is more difficult to produce a 1000-calorie deficit per day based on your statistics. Most people who lose weight quickly are significantly bigger, thus their bodies naturally require more food, allowing them to shed 2 pounds per week while eating 1500-2000 calories. Your maintenance calories (as a sedentary lady) are 1658. That indicates that in order to lose 2 pounds per week, you would need to eat less than 1200 calories per day, which is not suggested, or eat 1200 calories and generate an additional deficit of 542 calories. This will require a significant amount of physical activity. It is better to accept a slower rate of loss.
When I originally started, I lost roughly 2 pounds every week for maybe 2 months. The problem is that I am short, and when my TDEE decreased, I was unable to maintain such a huge deficit even with exercise. If your TDEE is higher, you can sustain a 2 pound weight loss every week by eating at a 1000 calorie deficit and updating that figure when your TDEE falls. People do that, but it’s simpler if you’re a bugger and have a high enough TDEE to sustain the loss.
Over the past 15 months, I’ve gained an average of 2.235 pounds per week. But, as others have stated, a) I’m a guy, and b) my current and starting weights are much higher than yours. I can maintain a 1000-calorie deficit by eating 1700 calories. However, as I get closer to my goal, my weight loss will stall because continuing to eat about 1700kcal puts me in a 700kcal deficit.
I’m 5’2" and weigh roughly 1.5 pounds per week. Not to be a broken record, but I am considerably heavier than you. I’m not a doctor, but I’m not sure how healthy or sustainable it would be to lose that much weight every week at your current size. You’ll probably want to integrate a lot of physical exercise into your routine so that you don’t have to restrict your calorie intake to an unhealthy extent. Good luck, and remember that slow isn’t bad!