Speed of Losing Weight - too fast? Topic
Beans
07/28/21
Hi. I have been overweight my whole life, and finally decided that while I love my body I do need to make some changes for better health and to feel better overall. It has been going well and for the first time in maybe 10 years I’m actually seeing some progress and watching the scale go down. But I am so excited to see the change, and I’m making much different choices and eating significantly less than before; and I’m losing weight at a much faster rate than I planned. I had planned to lose weight very gradually, with a small amount to lose over a long period of time (about 7kg in 6 months). I’m worried that the speed with which I’m losing weight will mean I will burn out and bounce back to be even bigger. Is it okay to lose weight quite quickly at first? Or how can I best manage my excitement and my expectations to make it easier to accept a slower rate of weight loss?
Skylar:)
07/28/21
I am 100% wondering the same thing! Is it okay for me to be losing weight rapidly in a week? Thanks! Skylar :))
Dietician
07/28/21
replied to Beans
Hi Beans-
Glad to hear things are going well with your healthy lifestyle and the scale is reflecting your hard work!
We suggest setting a modest weight loss goal between ½#-2# a week. Some people lose weight faster than expected, though most people find they aren’t losing fast enough. To ensure you are meeting your nutrient needs we suggest not going below 1,200 calories and 60g of protein per day. For extra assurance, you may consider adding a multi-vitamin and mineral supplement.
I am not able to see the specifics of your eating plan, so I can’t speak to the quality of your diet. As for the quantity of energy intake… If you would prefer to slow down your rate of loss, you might try adding a snack between bkfst and lunch and one between lunch and supper. Here are some snack options: https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html
Have you considered talking with friends, family, or a professional counselor about managing expectations? Perhaps connecting with other people who are in the same boat or who understand how you move through life can help! Please keep us posted on your progress. Best, Joanna (MyNetDiary Dietitian)
U1190576000
08/24/21
I lost it really quickly in first 2 weeks n its now plateaud, iv not dramatically increased what im eating either so dunno why its plateud
MamaSama
08/24/21
It could be as simple as fluctuations in water retention. For me, eating more sodium makes me retain water and weigh more. Hormonal changes through the month (if you are female and of reproductive age) can also have a big impact. Stick with it; you will see the weight come down again.
Dietician
08/25/21
replied to U1190576000
Hi there- U1190576000-
Are you tracking on the app?
Do you enter your food and drink as you are eating? Waiting till the end of the day can sometimes mean we forget a bite here and there.
Detailed tracking and weighing and measuring your portions will ensure you are not underestimating what you are eating. Portion estimation is challenging! Even health professionals and Dietitians underestimate what they are eating if they aren't measuring their food intake.
Here are a few resources that can help get the scale moving again.
1. https://www.mynetdiary.com/estimating-portions-for-food-diary.html
2. https://www.mynetdiary.com/mynetdiary-food-database.html
3. https://www.mynetdiary.com/have-you-been-dieting-and-exercising-but-not-losing-weight-try-these-proven-plateau-solutions.html
Hang in there~ Joanna (MyNetDiary Dietitian)
Jakey1999
08/25/21
Thank you
JohnnyT51
10/16/21
I lost 11 pounds the first week on nutisystem but then . I stayed with it another few months and lost another 5 pounds. I ‘m using what I’ve learned applied to MyDietPlan. I lost weight counting calories. We went on vacation and I gained 5 pounds which isn’t coming off now. I play doubles tennis M-W-F for 2 hours. What the heck? I truly don’t understand the weight loss process.
Dietician
10/20/21
replied to JohnnyT51
Hi there JohnnyT51- Sorry to hear the scale has stopped reflecting your hard work. I realize this can be very frustrating.
You lost a lot of weight quickly. From what you shared you lost 15# in 2 months and then gained 5# back. While it may seem like you aren't moving forward as fast as you'd like, you have done well. Pat yourself on the back for your hard work!
I'd suggest these simple things to get back on track and see loss again:
1. Return to tracking. Make sure to track when you are eating as opposed to waiting until the end of the day. This will increase accuracy. Here are some other tracking tips that can help: https://www.mynetdiary.com/food-tracking-tips.html
https://www.mynetdiary.com/estimating-portions-for-food-diary.html
2. Are you able to increase your activity level? That is great that you are playing doubles 6 hours a week! On your off days, might you incorporate some strength training to build and maintain muscle as you lose weight?
Here are some on-demand resources:https://www.mynetdiary.com/can-t-get-to-the-gym-try-some-of-these-low-impact-exercises-at-home.html
3. We suggest turning off the feature in the app "add exercise calories to budget" This way you won't be tempted to eat back the calories burned through activity.
4. Also, depending on what you do for work/during the day we encourage setting your general activity level to sedentary. This way the app won't over-estimate your calorie budget.
5. Finally, many people have found these tips helpful to get the scale moving again.
https://www.mynetdiary.com/have-you-been-dieting-and-exercising-but-not-losing-weight-try-these-proven-plateau-solutions.html
Please keep us updated on your progress!
All the best, Joanna (MyNetDiary Dietitian)
Speed of Losing Weight - too fast?
