2-3kg weight loss in a week too much??

[m00sie]

Hi gals, new here. Currently trying to lose fat (id estimate my fat % would be in the 25-35% bracket) before i start building muscle.

Was reading in a diet/nutrition article that 1.5 pounds of fat loss a week is the max you should be aiming for...if im losing around the 2-3kg per week mark like i have in the past, am i really losing muscle? or more fluid/fat?

Any input would be appreciated

[golfGirl]

It really depends on what week it is in your "dieting" and how much body fat you really have.

If it's really early in your diet, say week 1-3 then, yes, you are probably losing a good amount of water. And if you are really over weight and/or have a lot of body fat (35% is considerable) then it is possible to lose more than 2 pounds per week of fat.

HOWEVER, the scale will never tell the tale. The best thing to do is get your body fat measured and then track it from week to week. That way you can make the correct adjustments, save that precious muscle and get rid of that unwanted fat.

That's my understanding anyway! ) Good luck!

[MauiZos]

2-3kg in one week is not a bad thing. 2-3kg EVERY week for a few months IS a bad thing.

When you drop a lot of weight in a very short period of time, the majority of it comes from muscle and water, like you said. If you burn off all that muscle you've decreased your metabolism, so when you return to old habits the same amount of food will actually cause you to gain more weight than before. Hence why yo-yo dieters usually lose 20 and then gain 25! Or lose 60 and gain 80, or lose 5 and gain 10... whatever!

But when you're dieting and exercising with the slow and steady approach, sometimes the weight doesn't come off at the same rate every week. I'll often go 3 weeks without losing anything and then BAM 5lbs in one week. It just takes time for the body to adjust I guess and realize it can let go of the stored fat.

[golfGirl]

I'll often go 3 weeks without losing anything and then BAM 5lbs in one week. It just takes time for the body to adjust I guess and realize it can let go of the stored fat.

I am so glad you said that! I'm just getting back into things after a 4 month hiatus (due to surgery). It has been three weeks of lifting heavy, cardio and a CLEAN (well, maybe not capital letters clean, but clean ;o) ) diet and NOTHING seems to be changing. SOOOOOO annoying!