Early losses normally big?

[IainT]

So, a week into keeping proper tabs on food intake and I'm down over a kg. I was 86kg last week, this morning saw the first sub 85kg (84.7!).

Is it normal for the gains to be big at first, I'm actually only aiming to lose the weight slowly but keep the focus long enough for it to become habit so wasn't expecting the changes to be so quick.

This based on aiming for 2k cals and a big increase in exercise - a little jogging and decent amount of hiking.

Also - we got a Withings scale (which is awesome) last week as the old one was massively inaccurate and just did weight Does anyone know how accurate/reliable the %fat reported on it is? I'm seeing a huge variation on that between morning and night (up to 3%) and, while having healthy'd up the diet and exercising more, the fat % is rising day-to day (by ~0.1%).

I'd expect a decent variation between morning and night weight but not %fat...

[otolith]

Yes it's normal, and it's also consistent with your % body fat increasing;

http://www.justinowings.com/understanding-bodyweig...

Those scales which measure body fat by bioelectrical impedance are quite subject to variations in the conductivity of your skin. You should try to be consistent about how you use them - before or after getting showered, for instance.

Edited by otolith on Thursday 27th September 13:16

[Odie]

I lost 7-8kgs in my first week of dieting, I believe thats normal. Its now steady at about 1-2kg a week. Ive just been away so put a bit on, but will easily lose it again.

[bigandclever]

I hope for your sake that's pounds not kilos.

[Asterix]

Apparently how recently you've eaten and how much liquids you've drunk can throw off the fat % a bit with the electronic scales.


I bought some calipers and do the 4 point measurements (with the help of my wife).

[Odie]

bigandclever said:

I hope for your sake that's pounds not kilos.

nope, I lost 1.5 stone in 4-5 weeks. Dropped down to 1400-1600 calories a day + running 3 times a week. Drinking plenty of water. You have to take into consideration Im 16 stone and not that fat and not that heavily built, but I'm heavy.

[IainT]

Thanks for the replies!

Asterix said:

Apparently how recently you've eaten and how much liquids you've drunk can throw off the fat % a bit with the electronic scales.

That makes sense - I'm consistent with the time/state of measurement. The scales recommend 30 mins after getting up and not just after eating. As it is I do it before brekkie so about 5 mins after getting up - not ideal but is consistent.

[bigandclever]

Odie said:

bigandclever said:

I hope for your sake that's pounds not kilos.

nope, I lost 1.5 stone in 4-5 weeks. Dropped down to 1400-1600 calories a day + running 3 times a week. Drinking plenty of water. You have to take into consideration Im 16 stone and not that fat and not that heavily built, but I'm heavy.

Well, you did it so I can't really argue, but a kilo a day for the first week can't be "normal", surely? Maybe I should get my thumb out and actually diet instead of pontificating

[Odie]

IainT said:

Thanks for the replies!

Asterix said:

Apparently how recently you've eaten and how much liquids you've drunk can throw off the fat % a bit with the electronic scales.

That makes sense - I'm consistent with the time/state of measurement. The scales recommend 30 mins after getting up and not just after eating. As it is I do it before brekkie so about 5 mins after getting up - not ideal but is consistent.

I just weigh myself a few times a day, for me it fluctuates about 1-2kg's during the day so I just tend to use the lightest for my records. Also try not to get hung up on weight, consider more how your body shape is changing and how you feel.

You are in control of your body not it in control of you.

[Asterix]

For me, I see the only true weight as being the one when I wake up and have a pee before breakfast.

I too fluctuate by a few kilos during the day. I've also stopped weighing myself every day - just once a week is fine and even then it's just for reference. For me, it's how I look in the mirror, how clothes are fitting, how I'm feeling fitness wise and how much heavier I can lift.

[filetmignon]

Don't forget your cheat days otherwise you'll see diminishing returns very, very quickly.

[IainT]

filetmignon said:

Don't forget your cheat days otherwise you'll see diminishing returns very, very quickly.

Heh, Friday night = curry night.

Also have cut out drinking in the week, saving it for Friday-Sun. That's actually one of the harder bits of watching the cals.

[Asterix]

Tell me about it. I feel very guilty if I have a glass or two, whereas I used to have a bottle or two!

[MocMocaMoc]

Weight will fly off at first, and then it gets harder, and harder...

Don't forget up to 10lbs fluctuations will be piss and sh... You know.

[Halb]

bigandclever said:

Well, you did it so I can't really argue, but a kilo a day for the first week can't be "normal", surely? Maybe I should get my thumb out and actually diet instead of pontificating

I suppose if you were obese, 8kgs (17lb3oz) is doable in one week. It wouldn't all be fat though, and wouldn't be healthy.

[otolith]

MocMocaMoc said:

Don't forget up to 10lbs fluctuations will be piss and sh... You know.

Bloody hell, there's a chap you don't want to use the bathroom after!

[IainT]

Decided that the geek way to diet is definately the way to go...

Runkeeper
MyfitnessPal
Withings (scale and app)
Fitbit Ultra

All the tracking feeds my inner stat-junkie and keeps me focussed...

[DukeDickson]

otolith said:

MocMocaMoc said:

Don't forget up to 10lbs fluctuations will be piss and sh... You know.

Bloody hell, there's a chap you don't want to use the bathroom after!

Well the concept/phrase of stting a breeze block had to come from somewhere. We now know where .

[MrAdaam]

filetmignon said:

Don't forget your cheat days otherwise you'll see diminishing returns very, very quickly.

Not exactly needed unless you are already suitably lean and possibly one of the biggest misunderstandings of losing weight. Of course, it's nice to have something like that now and again to feel 'normal'.

[IainT]

So far, so good. I've been aiming for gradual, long-term losses from a starting weight of 86kg on the 23 Sept. The trend has continued downwards to a new low this morning of 83.3. End goal is 79kg which is currently on track for mid-late December.

My wife and I have been hiking for our exercise - it's something we can easily do together and, being on the edge of the Peak District, we have a lot of places within easy reach. One thing I've noticed is a big change in leg muscle - mass and tone - including on the hips and lower back which have alleviated some aches and pains. even without the health benefits it's just nice to get out there!

It's just a shame that the evenings are drawing in as we'd been going out for 30 mins in steep terrain after work so we've replaced that with significant hiking at the weekend.