Broad guidelines for broad people - losing weight

Supercell

I was wondering if anyone has guidelines for safe weight loss, per period of time..eg week/month etc at different body fat ratios.
I assume a person that is obese with a 50% body fat ratio for example can loose maybe 2kg or more per week safely..whereas this would probably be dangerious for someone at maybe 10% body fat (unfortunately right now am closer to the latter rather than the former ).

I'm trying to plan out a reasonably tough but safe weight loss program for myself, but am unsure what weight goal timeframes and loss rates are reasonable to goal set.

Thanks for any advice as usual

daveirl

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seamus

As dave says, 1kg per week is a more realistic goal. Personally, I found it really hard to stick by any goals. Ultimately I overestimate how much I can lose, and I get set back by a week of sickness here, a weekend of partying and eating out there. Each week, each measurement, any appreciable loss is a bonus. A slight gain is a pain, but it's no reason to get discouraged, particularly if you've been doing well up to that point.

Also, as you lose weight, it gets harder to lose weight. 4 months ago, I could easily expect to be losing 0.75-1kg per week. At present, I'm struggling to lose that amount every two weeks, even though I'm exercising more and eating slightly less.
So that's something else that makes goals slightly tough to make. The good thing about losing weight though, is if you make a goal to have lost 12kg in 12 weeks time, and you only get to 8kg - you haven't failed cos you've not lost 12kg, you've succeeded because you've managed to lose 8kg. This is one race that only finishing matters, it doesn't matter how long it takes.

daveirl

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windowgazer

daveirl wrote:

I'd recommend recording your weight at the same time every day but don't get discouraged by swings on alternate days.QUOTE]
Is that slightly obsessive? If its to be measured on a weekly basis shouldn't you just weight yourself at the same time of day each week?
Weighing yourself each day won't give the overall weightloss and can be discouraging.

seamus

Is that slightly obsessive? If its to be measured on a weekly basis shouldn't you just weight yourself at the same time of day each week?
Weighing yourself each day won't give the overall weightloss and can be discouraging.

Yes and no. Weighing yourself daily can give a more accurate plot of the gradual weight loss, but there can be slight swings in weight from day-to-day. Weighing yourself weekly will give a more dramatic view of your weight loss, but if you happen to have eaten differently, or be constipated, or a couple of other things, the difference in your actual weight loss, and the measurement you take that week will be much more inaccurate than a day-to-day measurement.

Supercell

Great advice as usual here , thanks all.

daveirl wrote:

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I'm not great with creating charts with excel , was looking for a preprepared one the other day on google but alas couldnt find

Would love one that made charts for bodyfat percentage and weight (kg) on a daily basis as recommended here, i do weigh myself every morning and keep a record of it but a graphical format would be a great motivator and indication of progress at a glance imho.

If you or anyone else could make such a thing i'd be eternally grateful (have Office 2000 here btw)

TIA

Longfield.

daveirl

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