Losing more than 2lbs/week, not overweight

alaxsweetness

Starting Information:
I just started losing weight at the beginning of the month and I have already accumulated the habits I need to succeed over the past three or four years. My BMI started as 24, on the upper side of healthy, and I'm bringing it down to 21 or 22. I intend to pursue getting more fit by building muscle and expanding upon my current workout routines (which includes various types of cardio, aerobics, pilates, yoga, and walking).

Question:
After 12 days I have lost 4 pounds exactly, and have always heard it is only healthy to lose 2lb/week. I feel great, I love my exercise and diet without feeling fatigued or hungry. Is there any other reason it could be unhealthy to lose more than 2lb/week?

Request: If you know of any resources, please include a link! I would love to have well-researched information rather than personal opinion, although opinions are fully welcome.

segovm

I would just ignore the starting weight loss and average things out over a few weeks. Most weight lost or gained when starting a new diet or fitness program is just water weight and has little bearing on actual fat loss.

hmroebuck

Yep, probably just water since it was that fast. Go with it, but don't be disappointed if you end up with less than a 2lb loss in the coming weeks. Just let the average work out.

Ninkyou

I agree, it's water. Give it 4-6 weeks and if you're still losing at a higher rate, you should re-evaluate.

kgeyser

Agree with the others that it is water weight. If you are planning on adding in weight training, expect the scale to go back up a bit as you start your new routine from glycogen stores and water. Also, for what you have to lose 0.5-1lb per week is healthy, 2 lbs is way too aggressive. Expect that number to drop down to 0.5 lb per week within 10-15 lb of goal; your body simply doesn't have the fat stores to handle a deficit larger than that and you'll end up losing muscle instead of fat.

Make sure you eating a healthy deficit, getting lots of protein (you'll need it to build muscle), drink water, get sleep, eat your MFP calorie goal plus a portion of your exercise calories, train hard, and have fun watching the numbers drop.

Here are some great links from the site:

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

BlueberryWatermelon

The same thing happened to me. The first 4 pounds came off in about a week or two. The next 4 pounds came off VERY slowly. I assume the initial drop was water loss.

Keep doing what you're doing, and give it another few weeks before re-evaluating.

SLLRunner

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

MandyMason7

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

alaxsweetness

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

I'm going to be honest, I am 5'4 and my starting weight was 138.4 which is down from 140 a month ago or so. My goal weight is under 125 to lose fat, then I want to focus on building muscle and my weight won't matter. The reason I am trying to lose weight is because I'd like to see what my body looks like lean and fit. I do think it might be wise for me to increase my calorie intake a little bit if the weight loss continues to be too much.

alaxsweetness

The same thing happened to me. The first 4 pounds came off in about a week or two. The next 4 pounds came off VERY slowly. I assume the initial drop was water loss.

Keep doing what you're doing, and give it another few weeks before re-evaluating.

I see that your weight and goal are very similar to mine, so it would be interesting to see if my body reacts in the same way. I am currently in a "healthy weight" competition with my husband and I only have 1.5lbs left to lose before the 31st, so it will be interesting to see if the rest of the month proves to be a challenge.

SLLRunner

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

I'm sorry, my question was for the OP.

alaxsweetness

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

I'm sorry, my question was for the OP.

No worries. I realize I do stay at or slightly less than 1200 net calories so that might be part of why I am losing so quickly. If I keep my daily calories above 1200 I bet the weight loss will slow and I'm already certain after two weeks of pilates and other muscle building activities that my body is starting to build muscle.

The goal is to look hot and feel healthy, right? And beat my husband in a wrestling match.

SLLRunner

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

I'm sorry, my question was for the OP.

No worries. I realize I do stay at or slightly less than 1200 net calories so that might be part of why I am losing so quickly. If I keep my daily calories above 1200 I bet the weight loss will slow and I'm already certain after two weeks of pilates and other muscle building activities that my body is starting to build muscle.

The goal is to look hot and feel healthy, right? And beat my husband in a wrestling match.

You don't build muscle at a deficit, especially one like yours.

albayin

just take whatever comes because there will be harder days to come...

alaxsweetness

[/quote]
You don't build muscle at a deficit, especially one like yours.
[/quote]

I'm eating a very high protein diet and I'm just starting to gain muscle, so it's not my primary focus but a little now will go a long way in the future. After a month I already am feeling stronger even though I don't feel like I look much different, and that's amazing to me.

SLLRunner

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

I'm sorry, my question was for the OP.

No worries. I realize I do stay at or slightly less than 1200 net calories so that might be part of why I am losing so quickly. If I keep my daily calories above 1200 I bet the weight loss will slow and I'm already certain after two weeks of pilates and other muscle building activities that my body is starting to build muscle.

The goal is to look hot and feel healthy, right? And beat my husband in a wrestling match.

I hate to break it to you, but your body is not starting to build muscle at such a deficit.

What other "muscle building" activities are you doing besides pilates?

Building muscle is not about eating 1200 net calories or less, or even 1400 or 1500 net, it's about eating (netting) at maintenance or slightly more and doing heavy weight lifting/strength training.

SLLRunner

You don't build muscle at a deficit, especially one like yours.

I'm eating a very high protein diet and I'm just starting to gain muscle, so it's not my primary focus but a little now will go a long way in the future. After a month I already am feeling stronger even though I don't feel like I look much different, and that's amazing to me.

Strength does not necessarily mean muscle, it just means you are getting stronger. It takes a very long time to build muscle, and your deficit does not support your goal. Eat more.

RGv2

If you're not overweight, why are you trying to lose 20 pounds? And, if your title is a mistake and you are overweight and trying to lose weight, 20 pounds is not much and 2 pounds a week is too aggressive.

I'm not overweight either anymore and I'm still trying to lose another 19 lbs so that I'm in the middle of my healthy weight range. I'm only aiming for .5-1lb a week though.

I'm sorry, my question was for the OP.

No worries. I realize I do stay at or slightly less than 1200 net calories so that might be part of why I am losing so quickly. If I keep my daily calories above 1200 I bet the weight loss will slow and I'm already certain after two weeks of pilates and other muscle building activities that my body is starting to build muscle.

The goal is to look hot and feel healthy, right? And beat my husband in a wrestling match.

I hate to break it to you, but your body is not starting to build muscle at such a deficit.

What other "muscle building" activities are you doing besides pilates?

Building muscle is not about eating 1200 net calories or less, or even 1400 or 1500 net, it's about eating (netting) at maintenance or slightly more and doing heavy weight lifting/strength training.

^^^^This

Building muscle takes an on point diet (at maintenance or slightly below for a long recomp, or surplus), hours of hardwork in a progressive overload program, genes, takes time, and is extremely difficult...........for guys. It's exponentially harder for women.

You should probably be more worried about maintaining LBM now through eating at a mild deficit, cardio if you like, and lifting heavy so most of what you lose is fat. You probably don't need to drop a lot more weight as much as work on your BF%.