Ratio water/fat loss

philoche26

Hi guys, I enjoyed this quarantine period to lose some fat. I'm losing between 350g-450g of fat per week (calorie deficit around 3500k per week), it represents between %50 and %60 of the total weight. I cut carbs so I was expecting to lose water, and I was wondering if this ratio was good or if I was losing too much water. Thanks you

PAV8888

Totally confused where you're getting your numbers, whether they can, realistically, be as accurate as you believe them to be, and how you define water.

Fat vs non fat mass can be anywhere from 10:1 when morbidly obese, to even less than 1:1 with a large deficit while already fairly lean, and anywhere in between.

Most of us would probably rather lose more fat than lean mass

You skew the odds in your favor with appropriate training, sufficient calories, and good protein availability

philoche26

Hey PAV888, thank you for your reply. I get that it was a bit confusing I actually rely on my scale which is giving some measurements (I know it's not a 100 percent accurate but it gives me a good idea of what's going on). And I meant that fat represents 50-60% of the total loss (not weight...).

I'm just concerned that I'm losing too much water, as it seems that I don't lose muscle (once again relying on my scale and a measurement tape). I'm 72kg for 183cm (so not morbidly obese )

I know that I'm sweating it for some details, but it's just to have a better understanding of the situation, see if there was a good, or maybe unsafe fat/water ratio, and see if and how I can optimise this process (as cutting calories is not my favourite thing...)

KrissFlavored

Those scales are actually not at all good at telling people what's going on.

My scale tells me how old my body age is, says I'm 80, yet I'm here working in a nursing home lugging 250lbs carts. Dont see any of my residents doing that lol

janejellyroll

I would suggest ignoring the data provided by your scale, as it isn't an accurate guide.

If you're concerned about muscle loss, the most important things you can do are to keep your deficit reasonable, including some resistance activities in your exercise routine, and make sure you're getting sufficient protein. If you're doing those things to protect your existing muscle, I don't really see the need to stress about measuring yourself to ensure you're not losing too much muscle.

cmriverside

We're all going to lose some muscle and fat.

Like everyone already said, get good nutrition, plenty of protein, do some resistance training and don't pay any attention to those fat-reading scales. They are notoriously inaccurate.

philoche26

Thank you all for your replies.

I imagine that it sounds obsessional but it's just really to take it a bit forward I try to follow all the general rules, like calories deficit/macros/resistance training etc...and I'm convinced I'll reach my goal (hopefully ).

I actually just want to measure my achievement not only by seeing my weight going down (I don't really care about it to be honest).

Anyway, based on your experiences, how do you measure your achievement? Pictures? Feeling on well-being? Weight loss? or something else?

mmapags

philoche26 wrote: »

Thank you all for your replies.

I imagine that it sounds obsessional but it's just really to take it a bit forward I try to follow all the general rules, like calories deficit/macros/resistance training etc...and I'm convinced I'll reach my goal (hopefully ).

I actually just want to measure my achievement not only by seeing my weight going down (I don't really care about it to be honest).

Anyway, based on your experiences, how do you measure your achievement? Pictures? Feeling on well-being? Weight loss? or something else?

The only way you will ever know precisely what part of your loss is fat, water and other is via an autopsy. Not recommended.

I measure my waist and hips, my scale weight, how I look, how functional I am and how I feeling.