How much weight loss a week is too much?

MikaylaMiers666

I started to keep strictly to my calorie intake as i hit 100.3kgs (full stomach, evening). That was start of the week on monday.
Today is wednesday i hit 98.7kgs (full stomach, also evening) thats 1.6kgs total! I was surprised but also wondered.. how much weight loss is too much? Does it have to do with me weighing so much? I cut out sugars as much as possible aswell as caffeine.

tomcustombuilder

Initial short term loss is water and not fat. Give it a month….

AnnPT77

What he said.

I'd say: Shoot for no more than 0.5% of current weight to lose per week, maybe up to 1% if current body weight is causing acute health threats. So, for you, something in the half a kg range. Slower than that is fine, especially if it makes it easier to stick with reduced calories most of the time, for long enough to lose a meaningful total amount of weight.

That said, the first week will generally be misleading. (Roughly, many people will see faster loss the first week or two; but people adding substantial new exercise may see unusual gain or slower loss the first week or two. None of that is about fat loss, it's just water weight weirdness.)

Weighing yourself often - for sure if more than once a day - you're mostly observing changes in water retention and food residue on its way to becoming waste.

Rough rule of thumb: Even fast fat loss is only a few ounces or a few dozen grams per day. (If we lose 2 pounds a week (fast), that's about 4.5 ounces a day. If we lose a kilogram a week, it's about 143 grams a day.)

Shifts in water retention or (to a lesser extent) food residue in the digestive tract on its way to becoming waste . . . those things vary by multiple pounds from one day to the next. The smaller-magnitude fat loss plays peek-a-boo on the body weight scale with the larger-magnitude water/waste variability.

A glass of water weighs more than 4.5 ounces/143 grams, whether it's in our hand or in our stomach. Ditto for a good-sized apple's non-caloric fiber/water content.

Your fat loss - which is what most of us really care about, right? - will show up in the general trend over 4-6 weeks (whole menstrual periods for those who have those).

While you're patiently waiting the several weeks to get reliable experiential data, read this (especially the article linked in the first post on the thread):

https://community.myfitnesspal.com/en/discussion/10683010/the-weird-and-highly-annoying-world-of-scale-fluctuations/p1

As an aside: If you were formerly getting quite a bit of caffeine, then cut it out entirely, you could experience headaches temporarily. If that happens, I'd suggest medicating with caffeine (plain coffee or tea, say; or tablets) and tapering it off gradually instead. There's no point in suffering unnecessarily. Caffeine within reason isn't evil; a bit may even be beneficial. Fat is not a sin requiring suffering to expiate: It's just a practical problem to solve.

Best wishes for success long term!

yirara

Also, for more reliable weight trends I suggest you use the scale in the morning only, naked or always with the same clothes, before breakfast and after loo. This way what you ate during the day and when plays a lesser role. But of course a big feast the day before will still show, as does variation in waterweight.

sarahq81

That usually happens in my first week back on the wagon too!! It’s not exactly real weight loss but it’s a start and it really motivates me. You’re under 100kg already! Keep going!