Losing weight too quickly?
miller272727
Posts: 24 Member
Hi all! I am new to this calorie-tracking thing. I started on May 6th. I weighed 194 lbs (I'm about 5'8", male, 27 years old). Obviously this was significantly overweight.
I started with a 1800 calorie/day diet. I've just been cutting back each day that I feel comfortable on that amount, and now I'm down to about 1300 each day. I feel fine. Not tired, no headaches, normal function at work, etc., so I am leaning toward continuing this deficit. However, I have lost weight at a very significant pace - well above the 2 lbs/week suggestion.
I am now about 185.8 pounds, so I guess I've lost 8.2 pounds since I started. I think that's around 4 lbs/week.
Am I setting myself up for failure? I am consuming a ton of water every day (at least 4 32 oz nalgenes) and eating mostly fruits, vegetables, nuts, egg whites and tuna.
I guess I'm just worried I'm falling into a newbie's trap and I'm going to hit a wall and gain this all back in short order.
Any advice is appreciated. Thanks!
I started with a 1800 calorie/day diet. I've just been cutting back each day that I feel comfortable on that amount, and now I'm down to about 1300 each day. I feel fine. Not tired, no headaches, normal function at work, etc., so I am leaning toward continuing this deficit. However, I have lost weight at a very significant pace - well above the 2 lbs/week suggestion.
I am now about 185.8 pounds, so I guess I've lost 8.2 pounds since I started. I think that's around 4 lbs/week.
Am I setting myself up for failure? I am consuming a ton of water every day (at least 4 32 oz nalgenes) and eating mostly fruits, vegetables, nuts, egg whites and tuna.
I guess I'm just worried I'm falling into a newbie's trap and I'm going to hit a wall and gain this all back in short order.
Any advice is appreciated. Thanks!
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Replies
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What Are the Risks of Rapid Weight Loss?
Rapid weight loss creates physical demands on the body. Possible serious risks include:
Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months.
Dehydration, which can be avoided by drinking plenty of fluids.
Malnutrition, usually from not eating enough protein for weeks at a time.
Electrolyte imbalances, which rarely can be life threatening.
Other side effects of rapid weight loss include:
Headaches
Irritability
Fatigue
Dizziness
Constipation
Menstrual irregularities
Hair loss
Muscle loss
http://www.webmd.com/women/pharmacist-11/rapid-weight-loss
http://www.mayoclinic.org/healthy-living/weight-loss/expert-answers/fast-weight-loss/faq-20058289
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Thanks for the information. However, I'm not sure I saw anything that defines what excessively rapid weight loss is. For a newcomer, is 4 lbs/week too much for the initial stages? I imagine this will eventually fall to more like 2 lbs/week as the "low hanging fruit" (so to speak) is picked.
I understand it's easier to lose lbs the more you have to lose and harder to lose pounds the less you have to lose. Maybe I'm just in this former stage? Or should I be reevaluating the caloric deficit I'm aiming for?0 -
You are harming yourself and setting yourself up for failure!
A man of your height and weight should be eating more.
Bransten answered your question very succinctly!
EAT MORE! You should be losing a rate of 1 pound per week for healthy and sustainable loss.0 -
Thanks for the input! I set the MFP goal to 2 lbs/week and this is the caloric deficit it gave me. I guess it's wrong?
I don't mean to argue with you guys and I really appreciate your input, I just want to make sure that this is actually too aggressive of a plan before I pull back the throttle. Like I said, I've read that in the early stages some people lose a significant amount of weight/week that would not be sustainable long term, but that eventually balances out to a more realistic goal (say, 2 lbs per week) after your body has adjusted to the initial shock.
Is this not true?0 -
Now, keep in mind that I am not male but when my husband and I spoke with the doctors about weight loss, they counseled us both that 1-2 lbs per week was healthy, and not to try and push it above the 2 lb per week mark just because it isn't sustainable or healthy in the long-term.
Good luck!0 -
Here is a great guideline for setting weekly weight loss goals:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.0 -
Thanks for the input everybody! I think I'll stick with the current calorie deficit for another two weeks and if I start to feel any adverse physical consequences or if my weight loss doesn't slow to 2 lbs/week than I will start adjusting the deficit.0
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Although its normal to lose more then 2lbs your first week. Eating only 1250 is not enough. If you want to have long lasting results and make this a lifestyle choice and not just a diet you need to allow yourself more. There are plenty of good forums on MFP about this, sorry I dont have the exact links for these but search for TDEE and Macro and Micro-nutrients. Hope this helps.0
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the first week or 2 will always show an apparent rapid loss; especially if you go from couch potato to calorie deficit + exercise since a large portion will be glycogen / water weight loss....
you should find it'll stabilise (notice : it won't stall / plateau) ... so long as you eat at a sensible deficit to your TDEE0 -
Usually the first week or two, you might show large numbers - 4+ pounds a week. But after that, it should taper down, even though men usually have an easier time of losing weight than women.
0-2 pounds a week is considered a healthy rate of weight loss. 4 weeks in, you should be closer to that realm.
Make sure you set up MFP to show accurate numbers for nutrition for a 2lb/week weight loss and actually eat it. If you don't, you're body will end up hanging onto every bite you take, and you'll either stall (hit a brick wall) or really crash and burn.
Either way, doing this the wrong way could cause serious consequences.0 -
Thanks for the input everybody! I think I'll stick with the current calorie deficit for another two weeks and if I start to feel any adverse physical consequences or if my weight loss doesn't slow to 2 lbs/week than I will start adjusting the deficit.
[/quote
Why start a thread asking for advice-then getting excellent advice-then completely ignoring it?
I just don't get it.0 -
I'm not ignoring it! I took in everything everybody said and I am taking that into consideration. As some people mentioned, early weight loss can be dramatic and then level out. If mine doesn't level out soon I will certainly adjust my caloric intake upward in light of the advice I've received in this thread.0
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When you start out it is not uncommon to see a big number the first week or two. I thik I lost 12 the first two weeks and I am just a bit bigger than yourself. Much would have been water weight anyways.Hi all! I am new to this calorie-tracking thing. I started on May 6th. I weighed 194 lbs (I'm about 5'8", male, 27 years old). Obviously this was significantly overweight.
I started with a 1800 calorie/day diet. I've just been cutting back each day that I feel comfortable on that amount, and now I'm down to about 1300 each day. I feel fine. Not tired, no headaches, normal function at work, etc., so I am leaning toward continuing this deficit. However, I have lost weight at a very significant pace - well above the 2 lbs/week suggestion.
I am now about 185.8 pounds, so I guess I've lost 8.2 pounds since I started. I think that's around 4 lbs/week.
Am I setting myself up for failure? I am consuming a ton of water every day (at least 4 32 oz nalgenes) and eating mostly fruits, vegetables, nuts, egg whites and tuna.
I guess I'm just worried I'm falling into a newbie's trap and I'm going to hit a wall and gain this all back in short order.
Any advice is appreciated. Thanks!
I would stick to no lower than 1500 for yourself. You will only gain back if you fall off the wago and start eating at a surplus.
What I would suggest though is to introduce the foods you liked before but just less frequently and smaller servings. If you fear hitting a wall and gaining it all back that seems to happen to alot of people whom cut out most/all of the stuff they always liked and after awhile of depriving yourself of that stuff they just go bonkers!
Keep healthy eating but to also keep yourself from that feeling that you are giving up so much of wha tyou love try to reintroduce the foods you enjoy.and stay under.0 -
Even if you feel OK, that is still probably not enough food. I agree with the previous poster you should probably bump up to 1500.
If you continue to lose more than one pound a week after the first week or two, then you're losing muscle, which with only about 40 pounds to lose, you want to preserve. (Someone morbidly obese might want to lose some muscle and then re-comp later.)0 -
Thanks for the information. However, I'm not sure I saw anything that defines what excessively rapid weight loss is. For a newcomer, is 4 lbs/week too much for the initial stages? I imagine this will eventually fall to more like 2 lbs/week as the "low hanging fruit" (so to speak) is picked.
I understand it's easier to lose lbs the more you have to lose and harder to lose pounds the less you have to lose. Maybe I'm just in this former stage? Or should I be reevaluating the caloric deficit I'm aiming for?
Rapid weight loss = muscle loss...and especially as a dude you don't want that. 1300 calories a day for a guy is just wrong. I'm a 55 year old post menopause woman and I eat more than that.
So yes - you are setting yourself up for potential failure. Up your calories to a sensible amount, take your time losing the weight. You'll be able to maintain more muscle and you're more likely to keep the pounds off.0 -
I've found in my experience that it slows down the closer you get to your goal. If you are severly overweight which I was you will probably have huge losses in the beginning. I looked at mine today and it's at 1.83 pounds a week and that's with some months of losing over 14 pounds a month. So my advice is don't be alarmed and don't expect it to stay at that rate be in it for the long haul and the life style change and you'll be fine.0
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Even if you feel OK, that is still probably not enough food. I agree with the previous poster you should probably bump up to 1500.
If you continue to lose more than one pound a week after the first week or two, then you're losing muscle, which with only about 40 pounds to lose, you want to preserve. (Someone morbidly obese might want to lose some muscle and then re-comp later.)
I lost 3-4 lbs per week after a plateau for a total of 25 lbs. Then it slowed again of course when I put bread and pasta back into my life.. back into a plateau and now into loss again (too soon to calculate rate). I have over 80 more to lose though so I'm thinking recomping might be the best idea for me?0 -
Thanks. What would be a "sensible amount"?Thanks for the information. However, I'm not sure I saw anything that defines what excessively rapid weight loss is. For a newcomer, is 4 lbs/week too much for the initial stages? I imagine this will eventually fall to more like 2 lbs/week as the "low hanging fruit" (so to speak) is picked.
I understand it's easier to lose lbs the more you have to lose and harder to lose pounds the less you have to lose. Maybe I'm just in this former stage? Or should I be reevaluating the caloric deficit I'm aiming for?
Rapid weight loss = muscle loss...and especially as a dude you don't want that. 1300 calories a day for a guy is just wrong. I'm a 55 year old post menopause woman and I eat more than that.
So yes - you are setting yourself up for potential failure. Up your calories to a sensible amount, take your time losing the weight. You'll be able to maintain more muscle and you're more likely to keep the pounds off.0 -
Glad you're willing to increase your calories to the "2lbs/week" minimum. Don't drop below that, and I'd advise eating as high a calorie count as you can while still dropping weight.
The weight you dropped SUPAFAST in your first two weeks is probably mostly water weight, and can come right back, particularly if you've drastically altered your water consumption and sodium consumption. FYI.0 -
1250 is what MFP said 2 lbs/week would be, so I dialed it back to 1.5. Now it has me at around 1500, which I think i'll try.
I hope it's not water weight! I consume absurd amounts of water every day but maybe you're referencing a different type of water weight?0 -
1250 is what MFP said 2 lbs/week would be, so I dialed it back to 1.5. Now it has me at around 1500, which I think i'll try.
I hope it's not water weight! I consume absurd amounts of water every day but maybe you're referencing a different type of water weight?
Every body holds a certain amount of water. We are mostly MADE of water. When you start a new weight-loss plan, you initially drop mostly water. Sorry. Facts. Keep GOING and you will lose fat, as well.0 -
How does water and sodium consumption factor in?1250 is what MFP said 2 lbs/week would be, so I dialed it back to 1.5. Now it has me at around 1500, which I think i'll try.
I hope it's not water weight! I consume absurd amounts of water every day but maybe you're referencing a different type of water weight?
Every body holds a certain amount of water. We are mostly MADE of water. When you start a new weight-loss plan, you initially drop mostly water. Sorry. Facts. Keep GOING and you will lose fat, as well.0 -
http://bit.ly/1nwf5Uf
It's really not a big deal. It's part of the weight loss process. Just keep being consistent and eat as many calories as you can while still dropping weight. Best way to do it without messing up your metabolism.
Also, lift weights.
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I'm just not even really sure what you're saying. Are you saying water consumption doesn't effect how much water weight you hold?http://bit.ly/1nwf5Uf
It's really not a big deal. It's part of the weight loss process. Just keep being consistent and eat as many calories as you can while still dropping weight. Best way to do it without messing up your metabolism.
Also, lift weights.0 -
UPDATE
Weight loss has trailed off nicely and now I'm in a fairly consistent pattern. 179 now. Very pleased. Eating about 1700 calories a day. I'm not eating back exercise calories though. I may start doing that once I plateau.
Thanks for the advice everyone!0 -
So I started trying to lose weight 6.6 weeks ago. I've lost 22 pounds, which I think is about 3.33 a week. I'm a man, 5'8", athletic build generally besides the gut, weighed 194 on May 6 and am now 172.
I've been doing HIIT and weight lifting and I am definitely considerably stronger and I can go longer and harder in my sports of choice, so I don't think I've sacrificed a ton of muscle mass.
I know this is a very aggressive # of pounds per week though, so in light of the sentiments above I'm wondering if there are any considerations I should be aware of at this point. I've been eating around 1400 calories a day for a big chunk of the time, sometimes a bit more and often a bit less, consuming about 100 g of protein and consuming primarily protein powder, almonds, fruits, vegetables, yogurt/cottage cheese, tuna and wheat bread. I don't eat back exercise calories.0 -
UPDATE:
175 now, so I gained back about 3 pounds. I stopped counting calories and tracking everything I was eating for a few weeks. Since I gained weight I'm going to start tracking food again.
I'm pretty comfortable at my current weight, so in a bid to lose the next 10-15 pounds in a healthy fashion I'm going with very minimal caloric deficits and focusing on lifting weights and HIIT.0 -
If you told MFP all your correct information and you are following it correctly then I don't see a problem.
People really think 2 pound a week loss is too much? But if MFP offers you that as an option then MFP is considered broken in their eyes and what are they doing on this message board?0 -
I started my weight loss 3.5 months ago and I've been losing around 3 lbs/per week on average. The first 2 weeks I think I lost 15 lbs... I started from 275 (5.10") and today I am 220-225.
I am kind of used to my new eating pattern... and now I sometime force myself to eat more and get to at least 1500 cal per day.
I had a 1.5 week break on maintence in late May/June and I think I will have another one now.0 -
Congrats Jacob! Impressive. I try to do the same and at least get to 1500. I binged a bit last week, which was bad.
In the past when I ahd a bad week I'd just give up. Now i'm trying to stay focused and stay on track.
Joe, I lost more like 3.3 lb/week. I think that was okay considering how overweight I was (30 lbs or so) but now I think 2 is better.0
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