Originally Posted by gregcctx
I see you posted you reached your goal & lost 70 lbs. I need to loose 80 & I am 5'-7" I was wondering how long you took to loose the weight? I thought I needed a year but would like to drop it in 9 months if poss.
I wish I had reached my goal of 70lbs but I am only a little over half way there. (See my signature.) I started in the spring of 2009 at 270lbs, I was able to lose some weight during 2009 but I feel my real success has come since I joined Fitday on January 21, 2010. Tracking everything I eat has been the key for me. I have lost over 20lbs since joining Fitday.
Can you lose 80 pounds in 9 months? Let's do the math. 9 months = 37 weeks (approx.). 80lbs divided by 37 weeks = 2.16lbs per week. Since a pound of body weight correlates to 3500 calories you will need to have a weekly calorie deficit of 7560. 7560 divided by 7 days a week = 1080 calorie deficit a day.
This is a moderately agressive goal. Usually 1 to 2 pounds per week is considered safe. You would be just slightly above this. That doesn't mean you can't acheive your goal in 9 months. Many people just don't have the knowledge and the tools, like Fitday (the piece I was missing), to consistently lose at that pace.
Again, this doesn't mean you can't do it. You will need a master plan for diet and exercise. I don't recommend trying to do this with diet alone. If you diet and do not exercise 50% of your weight loss will come from muscle. Since muscle drives your metabolic rate you will have to eat less and less as you near your goal. Dieting with exercise helps you to retain most of the muscle you would have lost dieting alone. I believe you need to incorporate weight/strength training with some cardio work for the most effective exercise plan. Check out Bodybuilding.com if you need workout ideas or plans. If you are extremely out of shape just walking is a great start.
Try to get 30% of your calories from protein (again to help preserve muscle).
Limit simple carbohydrates like sugar, potatoes, and white bread . Substitute fruits, sweet potatoes and whole wheat/grain breads.
Stop drinking your calories. Reduce or eliminate juice, soda and alcohol.
do this in 9 months? Go into Fitday and log the foods and activities you are comfortable with doing for a day. (Remember you will need to adhere to this for 9 months to hit your goal.) If the calorie restriction is too great (and you are saying I will be starving) or the activity level too high then push your goal out. We all want it sooner rather than later but don't set yourself up to fail. This should be a lifestyle change and not just a short term fix to a long term problem. Good luck!!
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff