Early Weeks on a Diet?

jaysanchez4

So I'm back on MFP and have been tracking everyday for the past 3 weeks. I've lost about 8 pounds but some days I'm higher on the scale and some days i am lower.

Those 8 pounds, I'm curious is that water weight? or actual Fat? If it is water weight, when do i start losing/burning actual fat while keeping on my daily trend of sticking within my calorie count?

Thanks Everyone!

MikePTY

It is usually a combination of the two. Daily fluctuations are normal. But if you lost 8 pounds, it is likely to be at least some fat.

I wouldn't get caught up too much on what is water weight and what isn't water weight. Just focus on continuing with hitting your target and having the scale go down over the long term, understanding that it won't be an every day thing.

Panini911

http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

jaysanchez4

Thanks for your input everyone! I'll continue on track.

I appreciate the assistance!

Have a great day,

goldthistime

I’d have a glance at your numbers. I lost 8 pounds this spring after returning to MFP, but my diary told me I should have lost 3lbs. Knowing those numbers helped in the long “plateau” that followed. I started off quite low on carbs and then increased my intake (mostly all accidentally), which, as we know, affected my water retention.

jaysanchez4

goldthistime wrote: »

I’d have a glance at your numbers. I lost 8 pounds this spring after returning to MFP, but my diary told me I should have lost 3lbs. Knowing those numbers helped in the long “plateau” that followed. I started off quite low on carbs and then increased my intake (mostly all accidentally), which, as we know, affected my water retention.

So how did you get past the plateau?

NovusDies

jaysanchez4 wrote: »

goldthistime wrote: »

I’d have a glance at your numbers. I lost 8 pounds this spring after returning to MFP, but my diary told me I should have lost 3lbs. Knowing those numbers helped in the long “plateau” that followed. I started off quite low on carbs and then increased my intake (mostly all accidentally), which, as we know, affected my water retention.

So how did you get past the plateau?

You would just wait it out. It isn't a real plateau.

Each day that you are in a calorie deficit you are losing fat weight. There are periods of time (I am in one now) where your weight will fluctuate up because of water retention/food waste weight and the increase will offset fat losses.

It is common for me to go 3 weeks in between new low weights. I will probably see one later this week.

lgfrie

You started burning fat the first day you ran a calorie deficit.

If you're using the calorie target recommended by MFP based on your goals: however many pounds you told it you wanted to lose per week, you lost approximately that amount in fat x 3 in those first three weeks. So, if your goal was set at 1.5 lbs/week, you lost around 4.5 pounds of fat. The rest was water.

My experience with MFP and its goals and calorie target setting is that it's very accurate. If you say you wanna lose 1.5 lbs/week and it tells you to eat 1700 cals (or whatever), if you consistently eat those 1700 cals with no cheat meals and accurate weight-based food measuring, you will lose 1.3-1.7 lbs/week. The margin of error is not huge.

Water loss = scale weight change minus whatever MFP said you'd lose in fat, for the time period.

Example:

My calorie target is set for 2.25 lbs of fat loss per week (per my Dr's suggestion). I lost 13 (THIRTEEN!) pounds in my first two weeks. I was so sure I was overdoing it and needed to eat much more. But I stayed the course. By week 5, I was losing exactly 2.25 lbs/week and that has remained consistent ever since. What that tells me is that I lost 4.5 lbs of fat in my first 2 weeks, and therefore 8.5 lbs of water during that period. Right before I started dieting, I was hitting the carbs and sodium pretty hard (e.g pizza) and I guess that explains the heavy water retention.

Trust the plan. MFP's plan works and its formulas are accurate.

Plateaus are meaningless. Ignore them. Weight loss is not linear, but fat burn is linear, if you eat and exercise consistently. The fat loss eventually shows up on the scale. The rest is background noise.

jaysanchez4

lgfrie wrote: »

You started burning fat the first day you ran a calorie deficit.

If you're using the calorie target recommended by MFP based on your goals: however many pounds you told it you wanted to lose per week, you lost approximately that amount in fat x 3 in those first three weeks. So, if your goal was set at 1.5 lbs/week, you lost around 4.5 pounds of fat. The rest was water.

My experience with MFP and its goals and calorie target setting is that it's very accurate. If you say you wanna lose 1.5 lbs/week and it tells you to eat 1700 cals (or whatever), if you consistently eat those 1700 cals with no cheat meals and accurate weight-based food measuring, you will lose 1.3-1.7 lbs/week. The margin of error is not huge.

Water loss = scale weight change minus whatever MFP said you'd lose in fat, for the time period.

Example:

My calorie target is set for 2.25 lbs of fat loss per week (per my Dr's suggestion). I lost 13 (THIRTEEN!) pounds in my first two weeks. I was so sure I was overdoing it and needed to eat much more. But I stayed the course. By week 5, I was losing exactly 2.25 lbs/week and that has remained consistent ever since. What that tells me is that I lost 4.5 lbs of fat in my first 2 weeks, and therefore 8.5 lbs of water during that period. Right before I started dieting, I was hitting the carbs and sodium pretty hard (e.g pizza) and I guess that explains the heavy water retention.

Trust the plan. MFP's plan works and its formulas are accurate.

Plateaus are meaningless. Ignore them. Weight loss is not linear, but fat burn is linear, if you eat and exercise consistently. The fat loss eventually shows up on the scale. The rest is background noise.

This is an awesome explanation thank you so much! I went over my calories maybe 3 or 4 times but never by much. I usually load up on water the day after and get right back on track. Started the first of July at 231 and am now at 222.4!


Thank You!