weight loss

HenryHenry2023
HenryHenry2023 Posts: 6 Member
in Getting Started
Hi. So I started my weight loss at 80kg and now am at 78.8kg but it's been three weeks. I keep thinking shouldn't I be loosing more weight? My weight seems up go up be 0.5kg some days and even though i'm running or going to the gym on most days, I feel like I should be loosing more weight? Any tips on weight loss in the first few weeks?

Replies

  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    Translation note for other USA-ians: OP started at 175 pounds, is now about 173.4 pounds, i.e., has lost a bit over 1.6 pounds in 3 weeks.

    IMO, your weight loss rate is fine. You don't say how tall you are, but a common rule of thumb around here is to stick with a loss rate around 0.5-1% of current body weight per week, with a bias toward the lower end of that unless severely obese and under close medical supervision for deficiencies or health complications.

    If not tall, you could probably comfortably lose weight a bit faster for a while, but that's not an unreasonable rate.

    My biggest tip about weight loss in the first few weeks is: Patience!

    When a person starts a new regimen, realistically it's going to take 4-6 weeks to see what the average weekly results are. (Women of relevant age should compare body weight at the same relative point in at least two different monthly cycles.)

    If your exercise routine is newly increased, one very real possibility is that you're experiencing increased water retention for muscle repair.** If so, that'll probably sort itself out over the next few weeks. Since it isn't fat, it's not worth worrying about. Don't try to game water retention, because it's how a healthy body stays healthy. Your body knows what it's doing.

    If your roughly half a pound a week loss average holds up over that 4-6 week time period, maybe cut another 250 calories from your calorie goal (for closer to half a kg loss per week), and see how that goes.

    ** While you're being patient, this would be a great read (especially the article linked in the first post) if you haven't already read it:

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

    Best wishes!

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