How do ya'll lose a pound a week?

I am in the process of trying to get 30 lbs of regained weight back off. I had went back to my dietician today, showed her my food log for the last month. I am eating between 1000-1100 calories a day.... usually around 1050. I wanted to lose 2 lbs a week but I was told that would be hard to do. I was told if I kept eating this calorie range (the range she suggested) and did no exercise, I would remain at the same weight. She said I would have to do 200 minutes of exercise a week to lose ONE pound! I just had a shot put in my knee and ankle for my moderate arthritis pain. This has helped. I was able to do my elliptical for 30 minutes today. 200 minutes a week is a lot of work to lose only 4 lbs a week!!

Just curious on those trying to lose regained weight after surgery, how many calories and how much exercise are you doing per week? How much are you losing per week? I know everyone is different. I am 61 also. Any suggestions? Thanks!! I love this support group! :)

Hi.

So if you're tracking religiously, and eating 1000-1100 a day, and not losing weight, you're eating at maintenance levels. To lose weight you'll need to eat fewer calories.

Is there a reason you're set on losing 2 pounds a week? That seems a bit arbitrary to me! It seems like you should focus on losing weight - we always lose slower when we're closer to goal than when we start out.

As for exercise... here's the CDC's recommendation for all adults - "To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week."

200 minutes of exercise a week isn't a lot, it's in the middle of the recommended range for healthy adults. Exercise isn't the key to weight loss - diet is. Exercise IS the key to healthy aging. Exercise helps to oxygenate every organ in your body, including your brain, so it's key to keeping your mental and physical health strong as you age.

Focus on changing your diet for optimal weight loss. Focus on increasing your exercise for optimal health.

Thank you!!! This makes more sense to me now! The desire for 2 lbs a week was to get the weight off quickly to get the stress off my joints. But, I'm realizing now that is not a reasonable goal. I'm happy if I can just get one pound off a week. I am upping my exercise. Hard work ahead!! Thank you again!!

Looking at your meal posts, it seems like you're eating a lot of unnecessary carbs - apples, oatmeal. Try focusing on dense proteins instead.

Yea, on my previous post I did ask for some recipes for oatmeal ideas but I have never tried them yet, thinking of the carbs. :) As for the apples, yes, I have been eating the small gala apples. I just got some blueberries to switch up my fruit intake and thinking blueberries were good for arthritis pain as well. Thank you so much for responding! I am learning so much from you and others here on OH! :)

Hi, do most WLS folk eat at 1000c a day or less for maintenance? forever? seems low, is there a range, in general, for men, women, or is it dependent on weight and age to begin with. thanks! just learning

It all depends on the particular person's metabolism and their desired body weight.

From my many years here I would say 1200-1500 seems pretty average. Some do have to stay closer to 1000 and others can maintain on 2000. Most of us learn where we stand by trial and error.

Everybody's metabolism is a bit different. Some people maintain at 1500 calories, others at 1000. From my experience here on OH over the past 5+ years, there are many people who need to drop to 800 (or lower) in order to lose any weight.

I'm a bit concerned when you say "only 4lb a week." After the initial honeymoon period, 1lb per week is a reasonable, safe, steady amount to lose. Very few people can keep up a loss of 2lb or more for very long.

I need to lose about 50lb of regain, and I'm doing 900 - 1000 calories per day with exercise four days a week. I have roller derby practice (1.5 hours) two nights a week, and the other two nights I go swimming or walking/jogging. Honestly I don't keep track of my exercise calories, since I shouldn't be eating them back anyway.

Thank you for responding! :) LOL.... no, I wasn't meaning 4 lbs a week. I meant all the work for 4 pounds a month. I'm happy losing 1 lb. a week but was hoping to lose 2 but I am wondering if that is unreasonable. BTW.... I love your exercise routine.... sounds like fun!!