Weight loss experiment with possibly unrealistic expectations lol
Dan__Cote
Posts: 44 Member
Optimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
2
Replies
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Not going to happen. Invert your fat and water numbers and recalculate keeping in mind water weight is always the first weight to be shed, after that reality sets in. I suspect you'll get the long version explained to you soon but yeah, to lose 1lb of fat in a day, which is close enough, you need a 3500 calorie deficit per day and I don't suspect your maintenance calories are 5100.10
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neanderthin wrote: »to lose 1lb of fat in a day, which is close enough, you need a 3500 calorie deficit per day and I don't suspect your maintenance calories are 5100
And even if your maintenance calories ARE 5100 a day--because it COULD possibly happen given the initial weight at an extremely above very active activity factor of about 2.05--this does not mean that a 68.63% deficit is, even remotely, a good idea.
But saying so makes me feel like an evil bubble buster!
If I were a young buck full of *kitten* and vinegar, I would be trying for a loss of somewhere between 0.5% and 1% of my body weight a week. As long as the deficit this required wasn't much more than 25% of my TDEE. But that's just me!
7 -
neanderthin wrote: »to lose 1lb of fat in a day, which is close enough, you need a 3500 calorie deficit per day and I don't suspect your maintenance calories are 5100
And even if your maintenance calories ARE 5100 a day--because it COULD possibly happen given the initial weight at an extremely above very active activity factor of about 2.05--this does not mean that a 68.63% deficit is, even remotely, a good idea.
But saying so makes me feel like an evil bubble buster!
If I were a young buck full of *kitten* and vinegar, I would be trying for a loss of somewhere between 0.5% and 1% of my body weight a week. As long as the deficit this required wasn't much more than 25% of my TDEE. But that's just me!
For sure, not a good idea and stop bursting bubbles ok.
0 -
you lost water and a tiny bit of fat, MAYBE. Don’t rely on those watches or other gadgets to be even remotely accurate. Wait a month and see how much you’ve lost. That is a lot better indication of how you’re doing rather than just going off your first week where it’s all water lossOptimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
7 -
Are you getting the body composition numbers from a BIA scale or the like? They're not accurate enough to such support conclusions, especially over short time horizons, unfortunately. Even DEXA, about the most accurate option ($$$), has an error range.
I do wish you success, but I think you're shooting for too big a deficit for best odds of long-term good health, and possibly too big to sustain long enough to reach goal weight. Sometimes a slow but manageable loss rate - one that doesn't involve radical tactics or extreme will-power - can get a person to goal weight in less calendar time than extreme approaches that are more, um, challenging.
Bodies have ways to snap back against extreme tactics. They're not any form of thriving. The honeymoon stage is a thing, though, and feels pretty good.
Cheering for you to succeed, by whatever route!5 -
Yeah, losing almost a pound a day is wildly overly optimistic. Also, losing weight too quickly can lead to burnout and binging. Suggest a more sustainable rate of loss.
1 -
Another bubble popper here.
Sorry but no,you are not going to lose 34 lb of fat in 37 days.
It is good to be optimistic but one also needs to be realistic
Aim for a sensible and achievable rate and consider this a marathon, not a sprint.5 -
Update: 3/3/2023
I'm down another .8lbs since i posted this. Weight loss has slowed a little bit. Largely, because I haven't made my steps in a while. I'll be increasing my steps to at least 10K a day and keep my diet the same. Thank you bubble poppers. I'm strange and enjoy using my body for research and experimentation. Hunger is not a big deal. It has turned into background noise...like my tinnitus lol. I'm not worried about binge eating. It doesn't happen.
And come on guys! 1600 calories a day isn't THAT bad. I mean, it sucks, but it's not horrible. I will keep everyone posted as time goes on. Does anyone want to see what my diet consists of?3 -
It’s not that 1,600 is crazy low however that would end up being about a 2 lb per week loss so much different from the claimed 9 lbs in 11 days. If you stay at around 1,600 consistently you’ll probably find that in 3 months your loss will be around 20 ish pounds when everything is considered3
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tomcustombuilder wrote: »
you lost water and a tiny bit of fat, MAYBE. Don’t rely on those watches or other gadgets to be even remotely accurate. Wait a month and see how much you’ve lost. That is a lot better indication of how you’re doing rather than just going off your first week where it’s all water lossOptimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
It's the technology that we have right now. I love the Galaxy Watch. I love to see the changes that I make day-to-day. A lot of people will just use a scale and think, "F%^k! I gained another pound since yesterday." when really, they could have gained muscle and water and even lost some body fat. Or maybe they just had more salt than usual and they added some water. They just don't know. The Galaxy Watch might not be perfect, but it is consistant. It also provides me with some much needed motivation during my diet. I see now that I'm not going to meet my original overly optimistic goal, but that's okay. Progress is still amazing. I'll be going back to the gym soon and will increase my calories by 200. Morning incline treadmill at 3-4mph for 40 minutes, and about 30 minutes of weight training in the evening. Nothing too crazy or intense. I promise, i will keep everyone posted. Thank you for motivating me.3 -
if things like your smart watch keep things fun and motivating then they are worth it regardless of the accuracy. It sounds like youve come to grips with reality so good luck and I hope all goes well.tomcustombuilder wrote: »
you lost water and a tiny bit of fat, MAYBE. Don’t rely on those watches or other gadgets to be even remotely accurate. Wait a month and see how much you’ve lost. That is a lot better indication of how you’re doing rather than just going off your first week where it’s all water lossOptimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
It's the technology that we have right now. I love the Galaxy Watch. I love to see the changes that I make day-to-day. A lot of people will just use a scale and think, "F%^k! I gained another pound since yesterday." when really, they could have gained muscle and water and even lost some body fat. Or maybe they just had more salt than usual and they added some water. They just don't know. The Galaxy Watch might not be perfect, but it is consistant. It also provides me with some much needed motivation during my diet. I see now that I'm not going to meet my original overly optimistic goal, but that's okay. Progress is still amazing. I'll be going back to the gym soon and will increase my calories by 200. Morning incline treadmill at 3-4mph for 40 minutes, and about 30 minutes of weight training in the evening. Nothing too crazy or intense. I promise, i will keep everyone posted. Thank you for motivating me.
7 -
Experimenting is good. Motivation is good. Don't turn against the poor watch if it doesn't prove 100% accurate. One thing it DOES have going for it is that it is more consistent at estimating your movement than a human being. Regardless of accuracy, consistency is enough to allow you to make decisions.
Weight loss has no finish. seriously. you don't get to goal and stop. It just doesn't work that way for most of us. Because if normal weight was our "natural default" as individual then we WOULD be normal weight and would not need to find MFP or lose weight in the first place!
The corollary of this is: don't make life too difficult. Make choices you see yourself keeping to for years not months.
Cheers5 -
I notice in the other thread that you talk about bulking and cutting. Or, if you ever forget to train while bulking, or you bulk while injured, or while dealing with a sick relative, or life in general or what have you... it can also be getting heavier and losing weight. Or technically increasing and decreasing stored fat.
From a perspective of a few decades beyond you... get off the treadmill of continuous weight loss and regain and stay on a more even keel at, or around, "normal" weight levels... it's much easier on the body and the mind if you can swing that: no need to be chasing the scale like a dog chasing his tail and wondering which side is doing the wagging!
As for how many calories of deficit are required to lose a lb of stored fat, the "laws" of physics are still valid and 453.6 * 9 = about 4,000. Luckily there appear to exist a few lower value structures associated with the storing of 1lb of fat and the value of 3500 works for many people within the parameters of the general levels of approximations we all use.
If anything the argument exists that because of AT (which is exacerbated by extreme deficits among other issues and by time on deficit), the value of how many calories are needed to lose a lb of fat increases as time goes by though even the increased value is not enough to make the 3500 reference un-usable for most--for a good dynamic approximation check out kevin hall's work on the bodyweight planner.
Anyways. I do wish you success!1 -
tomcustombuilder wrote: »
you lost water and a tiny bit of fat, MAYBE. Don’t rely on those watches or other gadgets to be even remotely accurate. Wait a month and see how much you’ve lost. That is a lot better indication of how you’re doing rather than just going off your first week where it’s all water lossOptimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
It's the technology that we have right now. I love the Galaxy Watch. I love to see the changes that I make day-to-day. A lot of people will just use a scale and think, "F%^k! I gained another pound since yesterday." when really, they could have gained muscle and water and even lost some body fat. Or maybe they just had more salt than usual and they added some water. They just don't know. The Galaxy Watch might not be perfect, but it is consistant. It also provides me with some much needed motivation during my diet. I see now that I'm not going to meet my original overly optimistic goal, but that's okay. Progress is still amazing. I'll be going back to the gym soon and will increase my calories by 200. Morning incline treadmill at 3-4mph for 40 minutes, and about 30 minutes of weight training in the evening. Nothing too crazy or intense. I promise, i will keep everyone posted. Thank you for motivating me.
It's wonderful that you're feeling great, and optimistic about your progress. I hope that healthy progress continues for you all the way to goal weight, sincerely.
Perhaps you can understand, though, the reaction of some of us who rode the weight loss train through many pounds of loss, and on into long-term pretty-steady maintenance of a healthy weight after many years of being very overweight: We may believe that a honeymoon phase is pretty common, and that extreme tactics during that phase can have the potential to backfire. No one is trying to burst your bubble . . . for sure, I'm not.
No one is gaining muscle fast in a deficit. Generally, no one is gaining muscle truly fast under the best possible conditions (which don't include a deficit). Two pounds of muscle gain in a month would be a good result for someone who is young, male, is faithfully doing a good progressive weight lifting program, has favorable genetics, is getting good overall nutrition (especially but not exclusively ample protein), and is in a calorie surplus.
The further from any of those conditions, the slower the muscle gain, generally. You're pretty far from some of them. So are most people here who are primarily pursuing fat loss. Heck, I'm far from them even in maintenance.
It's mostly water and food residue in the digestive system that influence overnight results, and generally that influence results short of a few weeks if a person wants clarity. Fat loss is slow, and muscle gain so gradual than no one shooting for a significant weight loss rate even needs to factor it into their thinking about how to interpret scale weight. A person can get stronger fast, among other possible benefits of strength training, but the fastest theoretically possible muscle mass gain is not going to mask the slowest reasonably-perceivable rate of fat loss alongside.
No one is losing much muscle in a week, either, unless they have it surgically removed or are suffering from a severe, acute, muscle-wasting health condition.
Like I said, if you're getting your body composition estimates from a home or gym scale, let alone your watch, they're not remotely accurate enough to draw conclusions from one week's data.
Further, researchers believe that there's a theoretical limit on how much body fat we can metabolize per pound per day. Fortunately for people who pursue fast loss, the estimates are around 30 calories of fat per pound per day, which is a generous amount. But you're shooting for that neighborhood. Which is approximate. And which will get smaller as you do.
Your body will decide what to burn next, after its capacity to metabolize fat peters out. Most people who lose weight do lose some lean tissue, and it isn't all water. (Some of it is lost because no longer needed in a smaller body, but losing useful muscle is absolutely possible.)
Technology is fun and motivating, I agree. But keep in mind that your Galaxy watch - like any of the best devices available today - is estimating, not measuring calories. They'll be close for the average person.
Are you average? Probably, by definition. But until you get a few weeks of personal experience data, you don't know. You could need more or fewer calories than the watch estimates. A rare few people will need dramatically more or fewer calories than a device estimates. (Mine - good brand/model that estimates others quite well - is off by literally hundreds of calories per day on my all-day calorie expenditure, compared to nearly 8 years now of logging my eating, exercise, and bodyweight. That's rare, but possible.)
The stuff I bolded in your post implies that you know things for which you actually have estimates. The estimates can be close enough to be workable, but they need to be validated. Don't let a belief that you know create a cognitive barrier to learning more about how the process works, or to carrying out that necessary validation.
Wishing you success, truly!5 -
tomcustombuilder wrote: »
if things like your smart watch keep things fun and motivating then they are worth it regardless of the accuracy. It sounds like youve come to grips with reality so good luck and I hope all goes well.tomcustombuilder wrote: »
you lost water and a tiny bit of fat, MAYBE. Don’t rely on those watches or other gadgets to be even remotely accurate. Wait a month and see how much you’ve lost. That is a lot better indication of how you’re doing rather than just going off your first week where it’s all water lossOptimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
It's the technology that we have right now. I love the Galaxy Watch. I love to see the changes that I make day-to-day. A lot of people will just use a scale and think, "F%^k! I gained another pound since yesterday." when really, they could have gained muscle and water and even lost some body fat. Or maybe they just had more salt than usual and they added some water. They just don't know. The Galaxy Watch might not be perfect, but it is consistant. It also provides me with some much needed motivation during my diet. I see now that I'm not going to meet my original overly optimistic goal, but that's okay. Progress is still amazing. I'll be going back to the gym soon and will increase my calories by 200. Morning incline treadmill at 3-4mph for 40 minutes, and about 30 minutes of weight training in the evening. Nothing too crazy or intense. I promise, i will keep everyone posted. Thank you for motivating me.
I'm an optimistic fool! lol. I know. I had a really good feeling that I wouldn't be able to sustain that kind of loss. Now I need to start tweaking my routine and finding that happy median. I legit enjoy both gaining and losing weight. It's kind of my hobby. And I realize that the watch isn't perfect. I get it. It's better than the digital scale that I have and i sure as poop can't afford to dunk-tank myself all the time.
While on my most recent bulk, my blood panels came back and I was not happy with them. I had to stop. I was 226.4 lbs( I was huge!) back on December 8th, 2022 and have had consistant gradual weight loss until February 22nd, 2023 when I significantly restructured my diet and calorie intake. Then the weight just fell off. I don't know.
Thanks for the continuous responses.
Is there a way to share our daily food logs on here from the myfitnesspal app???0 -
tomcustombuilder wrote: »
if things like your smart watch keep things fun and motivating then they are worth it regardless of the accuracy. It sounds like youve come to grips with reality so good luck and I hope all goes well.tomcustombuilder wrote: »
you lost water and a tiny bit of fat, MAYBE. Don’t rely on those watches or other gadgets to be even remotely accurate. Wait a month and see how much you’ve lost. That is a lot better indication of how you’re doing rather than just going off your first week where it’s all water lossOptimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
It's the technology that we have right now. I love the Galaxy Watch. I love to see the changes that I make day-to-day. A lot of people will just use a scale and think, "F%^k! I gained another pound since yesterday." when really, they could have gained muscle and water and even lost some body fat. Or maybe they just had more salt than usual and they added some water. They just don't know. The Galaxy Watch might not be perfect, but it is consistant. It also provides me with some much needed motivation during my diet. I see now that I'm not going to meet my original overly optimistic goal, but that's okay. Progress is still amazing. I'll be going back to the gym soon and will increase my calories by 200. Morning incline treadmill at 3-4mph for 40 minutes, and about 30 minutes of weight training in the evening. Nothing too crazy or intense. I promise, i will keep everyone posted. Thank you for motivating me.
I'm an optimistic fool! lol. I know. I had a really good feeling that I wouldn't be able to sustain that kind of loss. Now I need to start tweaking my routine and finding that happy median. I legit enjoy both gaining and losing weight. It's kind of my hobby. And I realize that the watch isn't perfect. I get it. It's better than the digital scale that I have and i sure as poop can't afford to dunk-tank myself all the time.
While on my most recent bulk, my blood panels came back and I was not happy with them. I had to stop. I was 226.4 lbs( I was huge!) back on December 8th, 2022 and have had consistant gradual weight loss until February 22nd, 2023 when I significantly restructured my diet and calorie intake. Then the weight just fell off. I don't know.
Thanks for the continuous responses.
Is there a way to share our daily food logs on here from the myfitnesspal app???
You can make your food diary MFP-public and invite people to look at it, if you want to do that.
Personally, I feel like eating strategies are pretty individual, but it's always interesting to see others' choices, even if they're very different from mine. They often are, and I don't mean that to be self-congratulatory at all.
Diversity is fun, part of what makes life interesting. 3 -
Optimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
Sorry...not remotely realistic. You didn't lose 5.5 lbs of fat and .3 Lbs of water...flip those and you have something far more likely. Most of that 5.5 Lbs was water.1 -
cwolfman13 wrote: »Optimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
Sorry...not remotely realistic. You didn't lose 5.5 lbs of fat and .3 Lbs of water...flip those and you have something far more likely. Most of that 5.5 Lbs was water.
Well whatever it is, I look better naked. That's all that matters.5 -
cwolfman13 wrote: »Optimism at it's best here: Based on the average fat loss that I have had over the past 6 days, since changing my diet, I have lost 5.5lbs of fat, .3 lbs of water weight, no muscle mass (remained constant at 81.1lbs). I am feeling pretty confident that I can lose 34.1lbs of fat in 37 days. That will bring me down to 160-170lbs (water weight variable). Let's see if I can keep this progress up.
(figures via Galaxy Watch). Feel free to check my diet out and ask me questions, or just grab a stick and pop my bubble. The choice is yours!
(Edit)
Stats:
37 Year old male.
5'7"
204.2lbs (02/28/2023)
Daily calorie intake 1579-1600 calories
protein/fat/carbs 40/40/20 split
Sorry...not remotely realistic. You didn't lose 5.5 lbs of fat and .3 Lbs of water...flip those and you have something far more likely. Most of that 5.5 Lbs was water.
Well whatever it is, I look better naked. That's all that matters.
Of course you do, 5 Lbs of water either way will make a difference in your aesthetics...that's why bodybuilders dehydrate before shows and cut carbs, etc so they can dump as much water as possible for the stage2 -
Then eat a crap ton of Reeces and no water before they go on stage (Jay Cutler).
I'm drinking more water now. Am eating less carbs, and eating less salt (on average). Maybe the Galaxy Watch is off a little bit on the numbers. It's the best I can do with my budget. But luckily for me, and in the immortal words of the goddess Shikira "My hips don't lie." I'm seeing very noticable changes in vascularity and muscle seperation. Regardless of technilogical faults, or skepticism, the weight is coming off and my energy hasn't suffered. This will be maintainable.
I'm calling it: by April 7th, I will weigh 180lbs. If I'm feeling extra froggy I will weigh 170 by May 4th. GRAB YOUR STICKS! POP THOSE BUBBLES! LMAO!!!2
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