OMsmgoosh
We typically cannot lose more than 2lbs of fat week.
If we lose more than that then it's possible you not just losing fat. Mostly water.
Where the big difference is in exercise.
7800 calories is two pounds. That's alot of restriction.
So maintaining muscle is important because if we're burning muscle on sever restrictions for a long term more than 21 days.
Then we're no longer only releasing fats and glycogen from energy stores , but also proteins. know of any protein muscles that you don't want damaged? The heart for one it's not exempt.
So short term loses of 3 or more especially in the beginning of sever calorie restriction and heavy exercise will help with those very obese more than 300 lbs. But under a doctors care.
What I aim for is 5lbs a month. I don't want to lose muscle.
So I aim for 2lbs a week.
That's 104lbs a year. And that a bit unrealistic. But possible for those under 300lbs.
Under that 300 most of the fat lose is through calorie restriction. But a smaller amount from exercise.
So my plan I use for myself, and I'm not qualified to give advice to others.
Is 1 1/4 lb from food restriction and 3/4 lb from exercise.
5250 calorie food restriction + 2550 calories of exercise in a week.
This is much harder for those that are not fit. Or just beginning to walk away from a sedentary lifestyle. It's take ten minutes of jump rope to release 100 of fat fuel. That's like finding time for 25 ten minute sessions a week. Extremely unlikely in my case.. but I do walk alot on the job, so that number comes down 15, I also do two hour lifting sessions , that brings it down to 11. I have 8 planned which leaves three to stuff in there somewhere. But I'm not proficient at jumping yet. So I fall short of the 2lb goal from my formula. So I'm doing what is doable.
So there are some tweaks to being low carb like when weight lifter cut. But a realistic fat loss plan will be between 1 and 2 lbs a week. I have more to say but I'll take the time say it in a clear way.
I'm happy with 5lbs a month. As long as my food is not allowing me to become malnourished. Fast weight-loss doesn't really address long term weight loss. I like the keytone and exercise approach, but even that doesn't seem to change my menu very much. I try to go low carb for a week . The the next week low carb and low fat with exercise. But I've changed that approach in this 13 week plan. To low glycemic followed by strength training. Two times a week. My lifts are compound lifting. Short for multi movement or not isolated . I'm not trying to transform I to a massive body , I'm already massive. So my approach is to maintain the muscle groups I have at their current mass.
It's just a trial for me . Trying not to lose muscle mass and being excited on the scale that I lost muscle.
I'll say it's not impossible.to lose 3lbs of fat. But very difficult.
https://youtu.be/eXTiiz99p9o
This you tube isn't expert advice , but it makes a few good points.
If you're wanting to lose 3 lbs a week for three weeks to fit into clothes. Well that's different. That's not fat loss nor permanent weight loss. I'll never tell anyone they can't. I'm not qualified for one thing.
So to draw from my own experience . When I haven't dieted in a while, and I stopped eating as much. Not drinking as much fluids.
I've burned a little fat. , and halted putting in as much food and water as I usually do. That's why it seems at first to be 3 or more pounds.
The reason I aim for two is because , I cheat.
However as my weight nears 200 than 250 I don't cheat as much. So knowing my trends. I slow down to 1lb a week.
The problem I faced was I would cheat every once in awhile. Once every 2-3 weeks. This led to losing a pound 1 week and nothing the next. And gain it back the week after that.
That's very frustrating to lose only 1 lb a month .
So I now aim for two lbs a week.
I work in a warehouse so standing up 14 hours a day, and lifting. Going home and walking after y last meal for an hour,
Going to the gym two days a week.
Skipping roped for 3 hours a week. It's tough .but not impossible. Actually I could do alot more. But I'm happy with pace, it become a long term lifestyle for me .
.
In this way around the 200lb mark I know I need to ramp it up.
And strive for 5lbs a month. Especially with what I'm doing.
For me that 5lbs can easily be protein loss. So I'm very focussed.
What many researchers are looking for, especially those researching for weight loss plans for marketing. Is Wether well stay on it. Lose weight and keep it off.
About 25% of Dieter that lose 30 or more lbs can keep it off. For a year and even less for five years.
I've been there and done that.
I've seen so many names of people come and go over the years on these types of forums. I don't want to sound like we're all in 75%, but point to other 25% that keep it off.
Make fat loss a lifestyle.
Use sleep as strategy.
Don't eat high calorie foods like cereal and breads.
Eat nutrition dense foods.
Enjoy your exercises as if you could do them for years to come.
I personally pick one week a month as strict week. No way no how going to anything but the plan.
I aim for 8lbs a month. But I'll take 1lb a week as successful.
I aim for 100 lbs a year. But ilk take 40lbs as successful.
So in essence those 2 lb fat loss weeks are 12 of those 40 lbs.
That's how I draw the line.
After start up losses. After three months.
I start to hone in on a schedule.
Hmm
I'm going on and on .please forgive.
I have a 13 week plan.
Week 1 CRON 3400 + light exercise
Week 2 CRAN 5250 + HEAVY exercise
Week 3 CRON 3400 + light exercise
Week 4 CRAN 5250 + HEAVY exercise strict
Week 5 CRON 3400 + light exercise
Week 6 CRAN 5250 + HEAVY exercise
Week 7 CRON 3400 + light exercise
Week 8 CRAN 5250+ HEAVY exercise strict
Week 9 CRON 3400 + light exercise
Week 10 CRAN 5250 + HEAVY exercise strict
Week 11 CRON 3400 + light exercise
Week 12 clear the cupboards
Week 13 planned break
Then I start over.
If I could maintain the strict weeks I certainly would.
This may not answer your questions. But it's what my experience is.
My understanding is there are differences in the way people respond to exercises. So are high responder and others are low responders.
I'm somewhere in the middle , but I overeat.
If you're a high responder you may go to muscle building gym. And gain a lot of muscle and your resting metabolism will absorb lots more calories.
But if you're a low or non responder. You may not gain very much muscle at all . And this can be unsettling.
However what is proven to work. Is 1lb a week from calorie restriction. This can be achieved even if sedentary.
So if your a high responder. Go for it. If not , then understand the proven calorie methods. Both can get you to goal.
I Wish there was more data on the 25% that keep off their weight for more than 5 years. And how much the 300 pounders lost and how long it took.
So we could look at a simple chart.
If I start at 250 how long will it take to lose 100lbs. And how long can I keep it off.
I know the answer , but it would be nice to a chart.
I'm betting not many can do it in 33 weeks , And walk away with a satisfying maintenance lifestyle.
I didn't lose weight this week for the first time since I started in December. So I got to say I'm very motivated to be strict on my 2lb week plan this week and next.
For me . Losing 24lbs in 12 weeks. In the first 3 months seems doable, but I will be happy with the 21 I've already lost in 11 weeks.
To go further.
Drawing from own trends in the past.
The first 13 weeks. About 20 lbs
weeks 14- 26 18lbs
Weeks 27- 39 12lbs
Weeks 40- 52 8lbs.
I want more than that but I'll take it over nothing or gaining it back.
Check again in a few days.
thanks for the reminder 
