Strange weight loss pattern?

Jiruchan

Hi, so I've been dieting and exercizing 5 days a week for about 5 months now. I log my weight loss and gains on a graph, and I have noticed an odd pattern? It seems that one week I will lose at least a pound, yet the next week I either gain a tiny bit or weight the same. Then the next week I'll lose at least a pound, the week after that I'll weigh the same, and the trend just continues. Is there any reason for this? I get discouraged when I don't lose anything in a week. Is there anything I can do to prevent this? :huh:

californiagirl2012

There is no mystery to weight loss, everyone thinks something is wrong, their metabolism is broken, they have low thyroid, they have menopause or whatever issue, they are as unique as a snowflake, whatever. I thought a lot of these things once too but once the doctor helped resolve the health issues for me I learned there is still no magic pill. Most people eat more than they need to and are not at good at estimating calories as they think they are. Most people have a lower BMR than they think they do. The only way to know for sure is to go to a lab and have it tested. It doesn't seem fair to have to eat less and feel a little hunger. It's hard to face the truth of it, very hard. It's not fun. It's drudgery at times. But if you learn to enjoy your smaller amounts of food (necessary to lose weight, since the reason we got fat in the first place was eating too much whether we knew it or not), and rejoice in your victories it can be done.

All I can do is share what worked for me. I achieved my goal at age 50 after beating my head against the wall for 15 years. Yeah anyone can do it, but I can tell you that you are up against a lot when you are older and I believe females have some unique issue to face with hormones and such. The sooner you can get a handle on it the better. DO NOT GIVE UP. As I got older and the weight piled on (and I didn't feel I was eating too much!) everyone kept telling me to give up, this is what happens when you get older. I'm small, and I didn't realize how small I was until I lost the weight. Everyone said I had big bones. I looked hefty because I worked out. Once I lost the weight I realized how small I really was and that small people don't need to eat as much as big people. HINT: If you are short you are probably small.

Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.

Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.

The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.

To say eat more is wrong.

To say eat less is wrong.

To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.

All that matters is calories. A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss. Don't make it complicated.


Also people play mental accounting games with calories just like with finances. Make steps to make sure you are making accurate measurements. Packaged foods can have MORE than they say but not less (they get in trouble if less so they would rather error with MORE).

If you typically intake sodium at a certain rate your body adjusts, but if you make a sudden change then you will see a spike.

Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.

It really is about calories. I tell people this all the time and they say "Well if calories are all that matter why do you eat so clean???!!" Well, because it makes me feel better, sleep better, and perform better at my sports.

Too many changes at once can be hard on some people. I've always eaten healthy so it easy for me to simply eat less. Eating at a calorie deficit is hard on people; even a small deficit puts your body in a state of flux with hormones and such. Everyone is different. Some people can handle a deeper calorie deficit than others, this is not right or wrong, it just is. Stress in your life affects your hunger hormones; lack of sleep, fatigue, job stress, family stress, financial stress, etc. Add in emotional eating issues and it gets even more complicated. Most people can only handle so much change/stress at once, they try to do too much and fail. Sometimes it might be a better strategy to eat at maintenance and make some small changes first, it really depends on how much stress you are taking in at the moment.

What is the exact number of calories for you?

We’ve been trying to figure out an exact NUMBER of calories that everyone should be eating, without recognizing that everyone is slightly different. In truth, the calories aren’t the end game. Your body is. So the EXACT amount of Calories that are right for you is the EXACT amount that will allow you to maintain your ideal bodyweight no matter what some calculator or chart says.

In other words, an online calculator might tell you that you need to eat 2,500 calories
per day to maintain your ideal bodyweight. But the only way to know for sure if this is
the right amount for you is to test it out. If you gain weight or can’t lose weight eating
that much, then you know you need to eat less to lose weight no matter how many
calculators and text books say otherwise.

This doesn’t mean your metabolism is broken, it just means the estimate of your needs
was just a bit off.

-John Barban (The Body Centric Calorie Guide from the Venus Index and Adonis Index Manuals)

The good thing is you don't have to worry about the starvation mode myth if you are fat. Only skinny people have to worry about starvation mode. It does not mean you have the capability to eat at a large calorie deficit if you have emotional eating disorders or other issues going on, but at least you don't have to be afraid of it anymore.

The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.

At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

-Brad Pilon and John Barban (from The Reverse Taper Diet in The Adonis Index and Venus Index manuals)

evereadysmile

Weigh yourself once a month instead of once a week?

kdeaux1959

Sounds like a pretty sound and consistent .5 lb weight loss per week on average. These fluctuations are not uncommon. It is pretty normal.

awilmeri

Hi, so I've been dieting and exercizing 5 days a week for about 5 months now. I log my weight loss and gains on a graph, and I have noticed an odd pattern? It seems that one week I will lose at least a pound, yet the next week I either gain a tiny bit or weight the same. Then the next week I'll lose at least a pound, the week after that I'll weigh the same, and the trend just continues. Is there any reason for this? I get discouraged when I don't lose anything in a week. Is there anything I can do to prevent this? :huh:

My weigloss has been the same. I think I've heard others mention the fat coming off in"chunks" for them too. I have my weightless goal as one pound a week but I lose about two pounds every other week, on the other weeks I lose maybe.4 pounds or gain .6 but as long as it keeps going down overall I don't care.

Jiruchan

evereadysmile: I would do that, but honestly I would most likely slack off and not lose as much. I like to be consistent with it, otherwise I may end up having to make up a month of gain. Knowing how much I weigh every week affects how I will act. For example, I would maybe work out an extra 30 minutes if I did not do well a certain week. It's just concise and helpful for me.

DesignGrrl

I have that same situation. To keep from losing my mind, I do weigh every day (cause it helps keep me on track), but I compare that weight to that day 2 weeks prior. That way I have a broader sense of progress!

Jiruchan

I have that same situation. To keep from losing my mind, I do weigh every day (cause it helps keep me on track), but I compare that weight to that day 2 weeks prior. That way I have a broader sense of progress!

Exactly I just feel like I need to know my weight at least every week, I think it makes the process easier. I tried to do an every day thing, but my weight flucuates constantly, so instead I do it once a week at the same time of day

onyxgirl17

It's really not strange

Jiruchan

It's really not strange

Ah okie, wasn't sure ^^; This process is somewhat knew to me, although I've done tons of research

DexterDarko

My weight loss is also strange. I lost 17 pounds in my first 18 days, 22 days passed, not losing any weight, continuously gaining, going back to maintaining, gaining, going back.... then in the last 6 days I lost 5 pounds. I guess my body just has to adjust to what I'm doing. Everybody seems to be different.