Most of that loss will be water/dehydration (think of it, if you eat nothing at all for four days that is a deficit of roughly 8000-10000 calories, which only represents 2-3 pounds of fat or muscle). So the first thing is to expect the weight to come back on as you rehydrate yourself and as your body otherwise returns to normal. Because of that the scale is going to be really unreliable for a few weeks. As a result in my experience the best thing to do is just to ignore it temporarily (you can still weigh in, but don't take it seriously). Focus instead on the process -- on getting the water you need, on getting at least the minimum calories you need, on eating the highest-quality food you can manage, and so on. (Again for me at least when I am sick I Iose my appetite for heavy proteins, grains, and vegetables and all that really sounds good is bread and some fruit. But I can still choose a slice of good bread with peanut butter and a banana over a muffin from the deli, and I can still choke down a little bit of the other stuff to get the nutrition in me. That sort of thing.)
Keep in mind that at some point your appetite may come roaring back with a vengeance, but if you hang in there for a few days that too will pass. Getting in the necessary calories and nutrition in the meantime should help.
I feel you; I spent pretty much all of November sick with a stomach bug and a couple of bad colds and coughs; and I lost about 5 pounds of real weight in addition to water. I then had to deliberately gain it back (I'm in maintenance), which as you can imagine is nerve-wracking. But I did it and have managed to stabilize again too. Hang in there, you'll be fine.
Height 5'8 1/2"
5K 4/21/11: 31:55
|60 Maintenance Weeks