-500 cals = 1lb per week?

I came across this: Once you have figured out your required calorie intake you will want to reduce your intake by about 500 kcals a day. This will cause you to lose about 1 pound a week.

I am 5'7" and 168lbs. My required calorie intake is around 1900 calories. I was eating closer to 3,000 calories without gaining. I cut to 1200 calories a day and lost 7lbs in one week.

3,000cal - 1,200cal = 1,800 excess cut out
500cal per lb/1800cals = 3.6lbs

So according to this I should expect to lose 3.6lbs per week? I cut to 1,200 before for a month and lost close to 20lbs. Does that seem healthy? My "usual" diet is so unhealthy I would think any weight loss from converting to a healthier lifestyle would be ok right?

(sorry for so many weight loss threads!)

It doesn't seem healthy to lose so much so quick, but it does come off pretty quickly at first. I have an app on my phone called my fitness pal, you put in your height, weight and ideal weight and it tells you how many calories you need a day to get to that weight.

Quoting Ciara♥:" It doesn't seem healthy to lose so much so quick, but it does come off pretty quickly at first. I have ... [snip!] ... pal, you put in your height, weight and ideal weight and it tells you how many calories you need a day to get to that weight."

Yeah I have that, and for what I want to lose it says 1,200 calories per day. My required minimum according to calculators is 1,900 but like I said I was probably closer to 3,000 because I used to drink SO MUCH soda

Quoting Alyssa's mommy [EBFT]:" Yeah I have that, and for what I want to lose it says 1,200 calories per day. My required minimum according ... [snip!] ... minimum according to calculators is 1,900 but like I said I was probably closer to 3,000 because I used to drink SO MUCH soda"

Thats my problem. Soda   I can avoid everything else, sweets, fast food, just overeating. But I cannot shake soda for my life. It finds its way to me I swear!

Quoting Rydicule91:" Thats my problem. Soda   I can avoid everything else, sweets, fast food, just overeating. But I cannot shake soda for my life. It finds its way to me I swear!"

I just quit buying it! If it isn't in the house I can't get my hands on it. When I do break down and buy some I get diet, but I still restrict that to only one.

Just make sure you are eating back what you burn off.

I did the 1200 calories of completely clean eating plus exercising and I was eating constantly.

Quoting Heather ♥ 31 weeks:" Just make sure you are eating back what you burn off. I did the 1200 calories of completely clean eating plus exercising and I was eating constantly."

Oh I just eat the 1200 calories total and work out. I don't eat to make up for the calories burned

<blockquote><b>Quoting Alyssa's mommy [EBFT]:</b>" Oh I just eat the 1200 calories total and work out. I don't eat to make up for the calories burned"</blockquote>




Yeah, that is unhealthy. Lol

Your body will starve. So if you are eating a total of 1,200 calories burning say 300-500 calories that's very very unhealthy. If you have trouble keeping up on calories I would do a couple supplement shakes. Sometimes I'll do smoothies and just add the soy vanilla supplement or Greek yogurt. 200 calories easily!   just do one after a workout.

Try using the my fitness pal app it will help you keep track of calories burned and your intake! I love it.

Quoting Heather ♥ 31 weeks:" Try using the my fitness pal app it will help you keep track of calories burned and your intake! I love it."

I use it, but I don't factor in calories burned :/