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JENNILACEY SparkPoints: (80,476)
Fitness Minutes: (85,402)
Posts: 2,489
9/9/13 1:13 P

That would make your weekly average around 1850 cals/day which isn't too low. There's a pretty good chance that the vast majority of your loss has been fluid weight from the sudden, drastic changes you've made. You've been weighing yourself on the same scale, at the same time of day? I recently switched back to weight loss mode and lost 9 lbs my first week. That's a lot considering my weight but it has since slowed down to what is to be expected. Fluid weight can definitely account for a huge portion of initial weight loss! Sounds like you should balance out more in the following weeks.

9/9/13 12:48 P

JENNILACEY, I would estimate about 4k-5k calories on my cheat day. The 1550 figure is at the low end of the SP suggested range. I thought I might have mis-entered something so I tried another calculator fresh, and it said 1453 for 2lbs/week! Now I'm saying sedentary because I work a desk job, and don't feel I get much exercise. The last time I tried a diet was about 5 years ago, and I was doing the Gym with cardio and weights about 5 days a week and Karate about the same, and I was losing 1-2 lbs per week at just over 4K calories per day. So maybe my benchmark for activity level is skewed. Here's the numbers I just ran:

SOAPSANDROPES, so far this doesn't feel difficult. I was unusually hungry in week 2, when I barely lost any weight, but I felt fine in weeks 1 and 3. I had breakfast at 8am, haven't eaten since and only feel mildly hungry now for lunch at 12:30pm. I do love the cheat day though. I could see myself doing something like that long term. I used to snack on junk food most nights, and keeping that and the high carb meals down to once a week seems like a good way to continue to enjoy those things without letting it get out of hand.

ANARIE, I didn't weigh myself until I decided to start for a long time - maybe a year? I was about 235 then, so my weight didn't climb much in that time. Yes, I was having really bad back pain when I took my first weigh-in. That was my motivation for starting. My weigh in time is Monday morning at 7:30am before breakfast, and I've been consistent with that. No puffyness that I've noticed. There was no pre-diet binge - I just decided to do it and started all at once. I thought the same thing about fluids for the week 1 loss, but I'm starting to wonder after this much continued loss. I'm drinking loads of water and haven't made an effort to reduce sodium. There's nothing unusual about the colour of my urine, so I don't think I'm dehydrated. I am on medication for my back, starting mid-week 2. It is called Meloxicam, but it has been linked to weight gain, not weight loss.

SPARK_COACH_JEN, the range from SP is 1,500 - 1,850. The first calculator I used said 1,550 and since that was within the range I made that my target.

Here's what I'm going to do... I'm going to stick with it a while longer, because I'm feeling great. I'll start taking daily weigh ins to look for fluctuations. I did this last time, and found that numbers normally fluctuated by up to 2-3 lbs each day but trended down. If I see larger fluctuations or I don't feel well I'll make an appointment with my family doctor.

Thanks to you all for your thoughtful feedback. What an amazing resource these forums are!

SPARK_COACH_JEN Posts: 63,397
9/9/13 11:57 A


The previous posters have given you some good advice. What is your SP recommended calorie range? 1550 sounds a little low based on your current weight.

Coach Jen

ANARIE Posts: 13,062
9/9/13 11:47 A

How often did you weigh yourself before you started limiting calories? Were you having an active spell of back pain when you took that first weigh-in? What had you eaten in the days before that initial weigh-in? Do you weigh yourself at the same time of day on the same day of the week each time? Did you ever notice any puffiness around your ankles or hands, or stiff or achy fingers?

The reason I'm asking is that the initial weigh-in could have been inflated by fluid if you were having back pain, and/or by undigested food if you had one last binge before "starting your diet," like most people do.

The amounts you're talking about are definitely water weight, not fat or even muscle loss. If you haven't been taking any medications and you're weighing yourself consistently at the same time of day/day of the week, then I would recommend seeing a doctor to rule out blood pressure or kidney issues. Explain that you've been having these wild weight fluctuations, and the doctor will probably either get concerned or say, "Oh, yeah, I forgot to tell you that's a side effect of that medication I gave you."

9/9/13 10:42 A

I am guessing that you won't be able to keep this up for too long. Assuming that you are exercising your might find yourself feeling tired. As far as learned how to maintain your weight loss in the long run it would be better to get used to eating more every day of the week and not having a huge splurge day.

JENNILACEY SparkPoints: (80,476)
Fitness Minutes: (85,402)
Posts: 2,489
9/9/13 10:37 A

I'm not sure how many calories you're eating on your "cheat day" but it seems you may be under eating. When I punch your stats into a calorie needs calculator I get approximately;

2875 cals for Maintenance
2375 cals for 1 lb/week
1875 cals for 2 lbs/week

Now, I'm just guessing here on how many cals you're burning per week through exercise and I don't know your activity level outside of exercise (I put moderate exercise 5x week) but it seems quite apparent that 1550 cals is too low for you. Although changing your diet drastically (cutting back drastically on calories, sodium/carbs, etc) can cause a lot of fluid loss in the beginning. My suspicions were that 1550 cals would be too low for a man your size who exercises.

Personally, I'm a woman; 5'2 and 120 lbs and I eat 1700 cals a day to lose 1 lb/week (mind you, I am pretty active and burn a substantial amount of calories through exercise). At 1550 cals I'd be losing roughly 1.5 lbs/week. You're a man with a good foot and 100 lbs on me. So you can see why this intake would seem incredibly low.

9/9/13 9:36 A

I have bad lower back pain, and I weighed 236.8 lbs. At just over 6'2" with a large frame, I figured I should be in the 190's, and figured the extra 40 lbs I was carrying around wasn't helping my back any. I'm doing weigh ins every Monday, and targeting 1550 calories per day to lose 2 lbs per week, with one cheat day where I go totally nuts. I'm also walking 2-5 km most days.

Week 1 I was at 228.8 for a loss of 8 lbs. Wow. Ok, my body is getting used to the change, no need to freak out yet. Week 2 I was at 228 even - less than my goal of 2 per week, but after the big loss on the first week I wasn't worried about it. This morning I was at 218.6 for a crazy 9.4 lbs in the week.

Now I'm starting to worry. I feel well, and I have to admit I'm really happy that the weight is coming off so easily, but I'm worried that too good to be true usually is exactly that.

BTW, I'm a 42 year old man - in case that means anything. Does anyone have any advice for what I should be watching for to make sure this weight loss is healthy? Thanks!

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