How I lost 6 and a half pounds in a night...

Probably one of the greatest excuse's people forward for dropping a diet or exercise routine is that they are not losing weight.

Most of the time, "not losing weight" is a relative term.

Those who have been dieting successfully for months or years understand that consistently losing 1lb a week is a serious achievement.

Unfortunately the greater proportion of 'dieters' out there, lose a huge amount of weight in the first week of a diet (several lbs) and expect these losses to be maintained. This of course never happens, and motivation is inevitably lost.

Most people refer to these large early losses as 'water weight'. In simple terms, when you have eaten a lot of nutrients, your muscle and liver is packed full of sugar, which is stored with water. If you stop eating or exercise, some of this sugar is burned up and the water is used elsewhere or urinated.

I wanted to demonstrate how extreme these losses can be.

In picture 1 (Last night: February 25) I have maintained a normal dietary intake, not eaten any food within 2-3 hours prior to the picture, I have urinated, and I am wearing joggers and socks (regret that decision now!)

In picture 2 (Tonight: February 26) I have eaten very little sugar (carbohydrate) throughout the day, and immediately before this picture I ran 3.5 miles and the picture is taken in the nude.


Picture 1: February 25



Picture 2: February 26




The difference in body weights is a staggering 6.5lbs.

Admittedly, the clothes take account for around 1lb of the difference, but the remaining 5.5lbs result entirely from differences in body sugar levels and hydration (as well as sodium intake and a few other factors).

IF I were to interpret this 5.5lb as a successful fat loss, which many poorly informed dieters unfortunately would, I am concluding that I have:

- Burned 19250kcal in a night. Which is equivalent to any of the following:

- The energy expended in 10 days of body weight maintenance for most females, or 7-8 day for most average males

- The energy expended running 6 to 8 marathons

- The energy expended in 70 hours of walking at a moderate intensity (3mph)

- The energy contained in 2-3 litres of vegetable oil

- The energy contained in 75 kitkat chunky bars

- The energy contained in 370oz sirloin steak

I am sure you can see where I am going with this. The amount of weight loss many people expect to achieve is entirely impossible. Only when you look at what a single pound of fat actually equates to, does this become clear.

There is a whole lot of energy in a pound of fat (3500kcal). The only way to lose body fat is a consistent negative energy balance, which is maintainable and realistic, so that it can be conducted over a long period of time.

I hope that this post has highlighted the reality of early losses, and I strongly suggest people who want to diet, reference their weight losses against a value determined several days into a diet, and understand that a regular weight loss of even half a pound a week is an achievement!

What are your thoughts on this issue, do you include 'water weight' loss, do you know people who do?


Just as a nice final note, here is a nice picture of one pound of fat which really shows what I'm trying to get across:




All the best with your goals!



Just for a little background on me, I'm a doctoral researcher in exercise metabolism and adaptation, but still fight obesity in my personal life everyday. I try to pass on all the information I learn through these forums and other sources. Feel free to add me or ask any questions anytime you wish

Cheers, Mike