Am I losing too much too quickly?

Wetterdew

Hi, I started using this on July 4th at 157 pounds. Since then I've lost 12 pounds (that's 24 days, so half a pound per day or more than 3 pounds per week). At first I said, "oh, it's just water weight" but now I'm wondering if it's happening too quickly. My body fat has dropped from ~15% to what I now imagine is around 13%, and I love the feeling of having a tighter core.

But I'm concerned that I'm losing muscle mass. I'm now at 145 pounds, 5'10", having lost 12 pounds already. My main goal was to lose the body fat and get down to around 10-11% body fat. But at this rate, I feel like I'd need to go all the way down to 130 pounds or something, which seems crazy.

I've been eating what I think is enough protein on average (usually get 100+ grams per day) but I exercise a lot (moderate-intense swimming for over an hour per day, plus an hour of walking per day). I'll make my food diary public if that helps.

I like losing the fat, but if I've already lost 12 pounds, and I don't feel much thinner, how much of that was really fat? I can post pictures of before and now if you want.

elisa123gal

geez..I'm five 10 and want to get down to 150. I think I look almost too thin at that weight. I can't imagine 135?

What do your friends and family who love you say? Maybe you already look just great.

meshashesha2012

how are you losing all this weight? are you severely undereating?

generally speaking guys are going to drop weight faster (damn your male eyes! :laugh: ) but yeah i'd also be concerned with losing muscle mass

maybe instead of getting to your body fat % via eating too little and cardio you can do it via weight training. i dont know what look you are going for but i'd think a 5'10 130 pound dude would look a little frail. nothing wrong if that's the look you are going for, but just syaing you can maybe stick to the weight you are now but get to your fat & goal via lifting things up and putting them down

xarge

As a male, why do you want to drop down to such a low weight? I'm genuinely curious.

AZKristi

10-13% body fat is considered essential body fat form women - the absolute least amount of fat a woman should have for healthy physiological functions. Are you in training as an elite athlete? I would highly recommend talking to your doctor before trying to lose that much fat.

Edit: Oops... I didn't realize you were male. Maybe rather than trying to lose more fat spend some time trying to gain muscle.

wftiger

You need strength training. Cardio such as walking and swimming will not help you keep muscle no matter how much protein you eat. Likely part of that 12 lbs is muscle.

Start with weights or resistance bands. That should help you keep/build the muscle and still continue to lose fat.