Is 2.5 pounds per week possible over a period of 3 months?

[TheShapeOfEwe]

I would really like to lose 2.5 stone in 14 weeks (big event at the end of it!). 2.5 is about half of what I have to lose in total.

This would require a loss of 2.5lb per week. Is this possible and sustainable?

I do low calorie - really struggle with low carb because I'm a vegetarian. I'm also very active as I run 5K three times per week and do weight training 3 times per week.

Any tips? Or am I kidding myself and need to set a more attainable goal?!

Thanks!

What does your doctor think?

If you are five stone overweight, then you may lose more than that in the first few weeks due to water losses as glycogen stores are used up. You're unlikely to maintain the higher rate of loss over the whole three months though, and usually a loss of no more that 2lb a week is recommended, unless there are medical reasons otherwise (ie the risks to your health of being overweight are greater than the risks to your health of the aggressive weight lost.)

As a very rough rule of thumb, lb weight loss is equivalent to a 3,500 calorie deficit. To lose 2.5 lb a week you will be aiming to eat 8,750 (3,500 x 2.5) calories a week or 1,250 calories a day below your maintenance level. That is a psychologically difficult thing to do for 13 weeks, and there is a risk you may rebound and eat more. It's also a level of deficit which will cause loss of lean body mass in addition to body fat.

On the other hand, different people react to things differently. It may be the right approach for you. It's certainly a rate of weight loss where it would be worth consulting a medical professional before you begin. It's also a calorie deficit which will make it difficult for you to fuel your current levels of exercise. But as weight loss is meant to be 80% diet and 20% exercise - restricting exercise doesn't mean you won't lose weight.

It really depends where you are starting from - that seems like a lot of exercise and good diet already so there are no easy wins to cut out (unless you havent mentioned the bottles of wine every night).

If you are 20 stone and trying to get to 17 1/2 then it might be possible. If you are 10 stone and want to get to 7 1/2 then really not.