9 pounds of water weight in a day

Jordan. Good Afternoon.
First and perhaps the most important thing that NO ONE tells you. Everyone sells you a fix, but no one tells you like it is.

Losing weight is simple, hard work, but it is simple.

By your description, I am assuming that your goal is to lose the extra weight and for that, you will have to tackle your body as separate things. Fat loss and Muscle maintenance have very different needs.
A few things you need to know:

1 - There's no losing weight and maintaining muscle.
NEVER.
Now, given your, most likely, sedentary life, you will see some strength growth and you can minimize the muscle loss with proper nutrition, but ultimately, if you're under your "maintenance", there's no way to maintain.
That doesn't mean you'll get weaker, as your muscle fibers will adapt, BUT, there's just not enough to sustain the muscle.

2 - As hard as it is to lose weight, gaining muscle is pleasurable.
That's because you will do the reverse.
You will work your butt off at the gym, lifting heavy, and you will eat your maintenance + more.

3 - Resistance training is a must. Not because you're going to maintain or build muscle.
Resistance training will alter the way you deal with Nutrients, specifically Sugar.

So, in my honest opinion, you should focus on losing the weight, as quickly as possible.
Lose a bunch of weight first, then, when you're at a healthy point, build it all to the point that muscles support lose skin, if any.

wilson10102018 wrote: »

^^^ This.

Lose the weight to improve overall body health at a reasonable rate with good nutrition. When you get to a non-obese number, or close enough, add exercise to build muscle for tone and fitness health. You can't do both at one time. Your body will take the extra calories and retain the fat and you just be tired and hungry all the time.

*kitten*

Talk to the folks here who were successful long term. Ignore the bro-science.

Was it 100 degrees with high humidity in your neighborhood these past few days like it was mine? I always retain water in the heat and humidity.

And do yourself a HUGE favor. Don't weigh at night unless you don't really care what the scale says.

Rule of thumb: if a night time weight leads you to start a thread about it, don't do it. 😉

First, don't listen to wilson or tlpina82. Good job on your workouts and keep it going!

Then, I agree that one time per week is enough for weighing and that exercise and heat are both reasons why you would be retaining a lot of water. Nine pounds is well within water fluctuations for a 6'3" 300+ pound man.

Just keep your food in line, keep exercising and don't stress the fluctuations right now. It's a long game.

http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

Maybe it's time for a new scale?.... #precision #accuracy

First of all congratulations to everyone who is losing or is well on their way to losing excess weight. Especially to the many voices who are advocating reasonable loss rates!

There is no sane reason to postpone exercise unless exercise results in excess stress, or counter-productive eating behavior, or induces less long term adherence.

What nutritionists tell their clients may or may not always be completely understood, or it may be addressing the client's specific circumstances, or be an answer to a specific question that sounds similar but is not the same as what someone else is asking.

The reaction of people to the water intake is probably because people often have the mistaken impression that they NEED to drink EXCESS water to lose weight. As long as you urinate "straw color" your hydration levels are probably good enough.

If you are regularly sweating excessively and are also drinking excess amounts of water please don't reduce your sodium intake to the low levels that a lot of "clean eaters" do. In fact a level higher than MFP's default may be required to maintain your electrolyte balance.

Please note that it is completely irrelevant FOR THE PURPOSE OF EFFECTIVE WEIGHT LOSS whether you are eating clean or not--whichever way you may be defining clean.

I urge you to evaluate your food intake *dispassionately* and to consider alternatives for anything that seems to you to be offering low levels of satiation and satisfaction for the amount of calories it demands.

Calories vs satiation and satisfaction will be your friend for a long time to come and, at least for me, was the key to me achieving my goals. Yes, once I was well on my way to losing weight then I started becoming more curious and seeking to achieve an overall healthier diet, while still ensuring that I get more than my fair share of "treats".

If you want to eat "healthier" you may want to consider the food guidelines of various countries, including your own. You can find a comprehensive list of dietary guidelines here: http://www.fao.org/nutrition/education/food-dietary-guidelines/en/ In addition to the guides from Canada, US, Australia, NZ, and UK which I looked at due to my own cultural bias (I live in Canada), I found that the Brazilian and Japanese guides were quite interesting too. I can't claim that I follow any of them, though I have most certainly increased my vegetable and fruit consumption as compared to in the past.

My personal approach to weighing in is to weigh daily in the morning before eating and drinking and after using the bathroom wearing the same attire (or lack thereof) and recording my daily weigh into my fitbit.com account which pushes it to both MFP and trendweight.com which is the tool I use to look at my weight level's trend over time!

I heartily endorse the use of food scales, and strongly suggest confirming the database entries you are using with both package labels and authoritative databases such as the usda standard reference database. Zero calorie foods just... aren't. Not in large enough quantities!

Take care and best of luck.