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Too Much Weight Loss?

hokieheavyweight
hokieheavyweight Posts: 2
edited March 4 in Health and Weight Loss
I decided to lose weight about 6 weeks ago and I'm afraid its actually coming off too fast. I have lost 26lb in 5 weeks. I started at 310lbs, and now weigh 286. I was a division 1 college athlete and heavyweight wrestler 13 years ago so most people are surprised when they hear I weigh over 300lbs (if this gives you an idea of my body type). I'm a big fat guy and not just a flabby fat guy. Is this sustainable or healthy? I'm afraid my body will lose just water and muscle and not actually lose fat from some of the articles I have read. I'm not sure what to do though as I'm not starving myself. I've just cut out all soda and snacks and eat reasonable meals. For example, I used to always stop by and get fast food breakfast, now I have a bowl of cereal (and its usually a big bowl). I have a desk job but the only thing I do different for exercise is carry my rather large (25lb) 8 month old son around when we go out in the evenings instead of push him in a stroller. It doesn't sound like much but try carrying a squirmy baby around for an hour. It is tougher than you think.

I'm looking for reassurance or suggestions on how to keep myself from just losing water/muscle and not fat.

Replies

  • ChloC97
    ChloC97 Posts: 13 Member
    I'd say you don't need to be worried about losing water, if you're eating less of the processed, high sodium foods then you will naturally lose retained water and as long as you are drinking plenty of water through the day then there is absolutely nothing to worry about. Also, when you start a diet, healthy eating, calorie counting, you tend to lose weight easily and quickly, I'd just enjoy it because it will get harder to lose as you get nearer to your goal weight. To make sure you're not losing muscle, don't starve yourself either. Stick to the daily goal MPF set you, and try to get that many calories in a day, and re-adjust your target weight loss per week as you get closer to your goal.

    And finally, Well done! The little changes have made a big difference, you should be proud of yourself.

    Hope that helps ;)
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    It'd be easier to answer this question if we knew more about your diet. Are you logging your foods and coming fairly close to your daily goal? Would you be willing to make your diary public for more specific advice?
  • hokieheavyweight
    hokieheavyweight Posts: 2
    No, I just joined today and never considered counting my calories yet. For example though, yesterday I had a bowl of cereal for breakfast, a ham and cheese sandwich / baby carrots for lunch, and my wife made eggplant/pork stir fry / purple cabage / rice for dinner. I had one full dinner plate of food (instead of my normal two). She knows I'm trying to lose weight so she uses minimal sugar and just a little olive oil now when cooking.
  • auddii
    auddii Posts: 15,357 Member
    Some people think they eat "healthier", but actually take it too far. When you cut out processed foods, if you were eating a lot before, you can cut out a lot of calories in one huge move. A lot of people also try to cut out as much as possible and label foods "bad". This isn't necessary. I'd suggest calculating how many calories you need to maintain weight and cut 20% from that and aim to hit that calorie goal. You're a big guy, so you will actually need a lot more than you think to fuel your body.

    If you want to maintain muscle mass, eat at a moderate deficit, eat plenty of protein, and do progressive resistance training.
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    That is awfully fast - though you are quite large, and have just recently started on your weight loss journey. So it's not entirely out of the realm of "normal"

    I agree with the above poster - start out figuring out exactly what you're eating (and by what, I don't mean a list of foods, I mean total calories, and the macro breakdown of those calories). Take the next couple weeks and measure/weigh and log everything that goes into your mouth. That will at least give you a baseline read on what you've been doing these last five weeks. And then you can adjust from there to develop a healthy sustainable lifestyle habit to accomplish your goals.

    As to maintaining muscle while you lose - you're likely to lose some lean mass, but can minimize it by continuing (or starting if you're not currently) exercising regularly - specifically some heavy resistance training.
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