Losing weight too fast?

Jassaph

I just started my weight loss program 11 days ago and I've lost 9 lbs (4.1kg precisely). I reduced my calorie intake to 1300 and i exercise morning and night (HIIT in the morning and stretches/core exercises at night). I raised my protein intake and reduced my carbs intake and am absolutely fine (but hungry sometimes a little bit). I've some post where 2lb/week should be recommend at most. So i really want to know if am going too fast with this and if it's totally safe for me to continue my weight loss program.

ElleBellesTheoBear

I know in the beginning I dropped a lot quickly due to water weight ect and then it’s slowly tampered for about 1-2 lbs now. I think it’s normal - I’m not a professional with this stuff tho lol

Jassaph

ElleBellesTheoBear wrote: »

I know in the beginning I dropped a lot quickly due to water weight ect and then it’s slowly tampered for about 1-2 lbs now. I think it’s normal - I’m not a professional with this stuff tho lol

Alright, thank you. But does that mean it's okay to continue my program?

Cant_think_of_a_username

A target of 1% of your body weight per week is more ideal since you will lose less muscle mass at that speed - yes it will be slower but you should be able to avoid the "skinny-fat" trap that way. Of course it's horses for courses and you are in control of the process and can ultimately set a pace that suits you.

Much of that initial weight loss you are experiencing after 11 days however is water weight - see what happens over a longer time frame (weeks not days) and adjust your calories accordingly.

ElleBellesTheoBear

Honestly - I would have zero clues lol 😂 I’m just 90 days into this myself. Blind leading the blind. However, if you notice your getting headaches low energy constantly thinking about food you probably need to increase to offset the exercise. You don’t wAnt to burn out before you get a chance to build a healthy lifestyle. So 9lbs in a 11 days being the shock to your system would be “okay” to me but if it persists and your feeling like crap I would definitely increase my intake or decrease my exercise lol. But like I said I’m only 90 days into this myself. Good luck and good job on starting to change your life for the better

Jassaph

ElleBellesTheoBear wrote: »

Honestly - I would have zero clues lol 😂 I’m just 90 days into this myself. Blind leading the blind. However, if you notice your getting headaches low energy constantly thinking about food you probably need to increase to offset the exercise. You don’t wAnt to burn out before you get a chance to build a healthy lifestyle. So 9lbs in a 11 days being the shock to your system would be “okay” to me but if it persists and your feeling like crap I would definitely increase my intake or decrease my exercise lol. But like I said I’m only 90 days into this myself. Good luck and good job on starting to change your life for the better

Thank you 😊

Jassaph

Cant_think_of_a_username wrote: »

A target of 1% of your body weight per week is more ideal since you will lose less muscle mass at that speed - yes it will be slower but you should be able to avoid the "skinny-fat" trap that way. Of course it's horses for courses and you are in control of the process and can ultimately set a pace that suits you.

Much of that initial weight loss you are experiencing after 11 days however is water weight - see what happens over a longer time frame (weeks not days) and adjust your calories accordingly.

Thanks, i think i finally understand this😁

tuckerrj

You're probably doing just fine. The first two weeks of reduced caloric intake and increased activity usually results in an inordinate amount of weight loss. Supposedly from loss of water weight & intestinal bulk (fecal matter). If after the first couple of weeks you're still losing more than 2 lbs. a week, you might want to increase your caloric increase for a while. It also depends on your starting weight. Someone with 50 % body fat and a BMI over 40, can lose a lot more safely than someone with 20% body fat and a BMI of 30 or less. My first 2 weeks I lost 10.8 lbs., but it leveled off to 1-1/2 to 2 lbs. a week after that. Now that I'm under a BMI of 30, it's more like 1/2 to 1 lb. a week.

lgfrie

It's very common to have massive weight (weight, not fat) loss in the first few weeks of a diet, and to continue having accelerated weight loss beyond what the numbers should be until 5-6 weeks in total have elapsed. The weight loss initially is a combination of fat loss, water rebalancing (due not just to sodium, but also carbs; when you eat less cals, you're most likely eating less sodium and carbs, so your body sheds the water it normally retains to keep those things in balance), and other mystical things concerning initial weight loss that are discussed endlessly but poorly understood.

The bottom line is that around week 5 or 6, your body will have adjusted itself to your diet, shed any water it wanted to shed, and your rate of weight loss will start to more closely track actual fat loss - and will be slow.

So, enjoy the honeymoon period while it lasts, pull some old college clothes out of the closet and try them on, because water weight is still weight and your clothes will fit better, and try to keep your expectations in check as to how fast weight loss will proceed in the future. You will definitely not lose 9 pounds per 11 days in any 11 day period beyond the first 11 days. It's really a short-term thing to kick back and savor for now.

That all said, you should go to the MFP Goals tool, enter all your info, and if your goal is to lose 2 lbs a week, put in that goal, and it will spit out a calorie target. You're supposed to eat that amount of calories, plus some or all of the calories you "earn" exercising. 1300 calories and heavy-duty exercise which you're not eating back (if that's what you're doing) sounds way too low and maybe you should let MFP provide you with some guidance on this. If it tells you, yeah, 1300 for 2 lbs / week, then you can pretty much take it to the bank that you've only been losing fat at a rate of 2 lbs per week so far and the rest is water. The MFP Goals tool is very accurate as far as estimating actual fat loss (as opposed to scale weight).

slbbw

Yeah I want to double the point above me. If you are only eating 1300 calories and doing HIIT and core work daily you should be making sure you eat back at least some of your calories burned. You definitely do not want to ever drop below 1000 calories net. And regularly not below 1200 net.

PAV8888

If it persists past 4-6 weeks, or you feel the effects, you're probably overdoing it, regardless of what any estimation software or hardware says.

0.5 to 2 lbs is generally considered safe enough, though many find that 2lbs is more suitable for someone with a lot available to lose and a high TDEE. Most people probably end up best served around the 500 Cal a day deficit when they create the deficit through net energy intake management applied in a way that suits them well!

I did lose most of what I've lost at an average 695 Cal deficit going from obese to overweight and having a tdee of over 3250 at the time. I would not push for faster, though probably also not for *much* slower. Between overweight and normal weight I coasted at sub 250 Cal a day loss rates.

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saFit247

Jassaph wrote: »

I just started my weight loss program 11 days ago and I've lost 9 lbs (4.1kg precisely). I reduced my calorie intake to 1300 and i exercise morning and night (HIIT in the morning and stretches/core exercises at night). I raised my protein intake and reduced my carbs intake and am absolutely fine (but hungry sometimes a little bit). I've some post where 2lb/week should be recommend at most. So i really want to know if am going too fast with this and if it's totally safe for me to continue my weight loss program.

Human body is the most complex chemical factory in the planet with brain being a super computer. Our body rapidly adapts to caloric change / metabolic change / stress upto a certain peak after which it would result in failure . In your case its weight loss , as long as your vitals are fine dont bother about the rate of weight loss. There is no study in this world currently that can quantify the limit of weight loss per person as each person has a lot of variables to account for to come to a safe number. My only advice is listen to your body it will let you know when you are over stressing , and also get your Blood work done periodically - Kidney , Liver Function etc in case you feel something is not right pay a visit to your doc. You are doing fantastic and keep going !