Confused?? Following same diet, lost 6lbs in first 2 weeks and only 0.5lb last week?

doireann08

Hi

Bit confused? I started weight training and watching what I eat about 3 weeks ago

Starting weight was about 144lbs, am 5ft 4 female
Eating about 1200 kcals per day 120g protein, 120g carbs about 27g - 30 fat
Workout twice per per week - first 2 weeks lost 6lbs

Was weighed yesterday and only lost 0.5 lbs even though I rigidly followed the same nutrition plan

Any advice or is this normal? Bit disheartened

danlen

doireann08 wrote: »

Hi

Bit confused? I started weight training and watching what I eat about 3 weeks ago

Starting weight was about 144lbs, am 5ft 4 female
Eating about 1200 kcals per day 120g protein, 120g carbs about 27g - 30 fat
Workout twice per per week - first 2 weeks lost 6lbs

Was weighed yesterday and only lost 0.5 lbs even though I rigidly followed the same nutrition plan

Any advice or is this normal? Bit disheartened

Hi Doireann,

Don't be disheartened that you have not kept the same rate of weight loss as you initial couple of weeks. When someone switches to a healthier way of eating and cuts out the rubbish, not only will there be a loss of body fat but there will more than likely be a loss of water weight that your tissues may have been retaining. For this reason, it is unreasonable to expect to kept the same rate of weight loss after the initial few weeks.

Seeing as you are only 144lbs I don't think you should be looking to drop lots of weight each week. If you are losing over 1 lb a week, you are most likely losing muscle tissue as well as the body fat.

Obviously you are looking to drop body fat only. Keep training consistently, remain on a slight calorie deficit, and look to lose about a pound or so per week. Don't be basing your fat loss goals on others who say they are losing 7-8 pounds a week, especially given your current weight. Stick to what you are doing and you will see results.

If I could offer one suggestion it would be to up your fat intake. 30g is very low. Think about reducing the carbs in order to accomodate the extra calories. Running on under 100g carbs is often a great way to lose weight. I find 50g to be a nice number, not excessively low but low enough to see good results.

And remember, if you want real results this has to be a long-term thing. Be patient and don't look for noticeable results too soon. Youwill get there.

Hope this helps in some way!

**Portia**

Yep totally normal, week one and two will lose water and glycogen. At your weight half a pound a week is prettyngood going. Have you worked out the calories it takes to maintain your current weight? Once you determine this you can see the deficit you are creating and can work out roughly how much you should be losing each week. Of you are only working out twice a week and are leadingna sedentary lifestyle otherwise then this may not be enough if you are looking for larger scale drops.