It's normal lose 3kg in 2 weeks?

[brunogouveia58]

By my calculations I have a deficit of 500 calories but I went from 81.5kg to 78.5kg in 2 weeks I lost 3kg right. Is it better increase calories?

[SuffolkPunch]

Probably just water weight.

What is your actual calorie intake?

What was week 2 loss vs week 1?

[worldwideLA]

Not sure about how this works for kg's but

non-obese men (24%BF <) should aim to lose aprox 1-2% of their bodyweight per week
Obese men (25%> BF) can lose 3-4% of their body weight per week
*THIS IS FOR POUNDS, NOT KGS - CONVERT IT*

The lower your body fat percentage drops the slower you will lose weight, if you have rapid weight loss at a lower body fat percentage you run the risk of burning muscle instead of fat.

[SuffolkPunch]

Not sure about how this works for kg's but

non-obese men (24%BF <) should aim to lose aprox 1-2% of their bodyweight per week
Obese men (25%> BF) can lose 3-4% of their body weight per week
*THIS IS FOR POUNDS, NOT KGS - CONVERT IT*

The lower your body fat percentage drops the slower you will lose weight, if you have rapid weight loss at a lower body fat percentage you run the risk of burning muscle instead of fat.

Percentages work just the same for kilos vs. lbs

[brunogouveia58]

Probably just water weight.

What is your actual calorie intake?

What was week 2 loss vs week 1?

I forgot to weigh myself in week 1. 2180calories

[brunogouveia58]

Not sure about how this works for kg's but

non-obese men (24%BF <) should aim to lose aprox 1-2% of their bodyweight per week
Obese men (25%> BF) can lose 3-4% of their body weight per week
*THIS IS FOR POUNDS, NOT KGS - CONVERT IT*

The lower your body fat percentage drops the slower you will lose weight, if you have rapid weight loss at a lower body fat percentage you run the risk of burning muscle instead of fat.

so by my account I could lose a maximum of 3.2 kg in two weeks that gave 2%

[SuffolkPunch]

I forgot to weigh myself in week 1. 2180calories

I'd say stay with it for another week or two, it won't continue at that rate unless you are unusually active during the day.

[worldwideLA]

so by my account I could lose a maximum of 3.2 kg in two weeks that gave 2%

its not like a mandatory thing, its just a suggested rate of weight loss.

losing too much weight too fast causes muscle loss, you want to save your muscle mass as much as possible.

pretty much, dont starve yourself. The key to fat loss is not starving, its counting calories.

1. Weigh yourself & Calculate your calorie intake
2. Stay at that calorie intake as long as you are still LOSING WEIGHT.
3. When your weight loss STOPS over a set period of time [5-7 days] (platue); reduce your calorie intake gradually.

As you get a lower and lower body fat percentage it becomes harder to burn fat.

Don't go crazy by going into a huge calorie defecit.
Don't go crazy by doing a huge amount of cardio everyday.

[brunogouveia58]

I'd say stay with it for another week or two, it won't continue at that rate unless you are unusually active during the day.

I have deskjob.

[brunogouveia58]

Today I made a 1500 calorie cheat meal that **** was so solid in the diet

[brunogouveia58]

I weighed myself today a week after the last time I had weighed myself and now I have increased from 78.5kg to 79.2kg. Maybe I might have stopped taking caffeine 3 days ago, I know it's diuretic. Do you think I keep the same calories for another week?

[snailsrus]

Today I made a 1500 calorie cheat meal that **** was so solid in the diet

cheat meals are always a bad idea. I do not recommend them at all. You can undo days or even a week of dieting and it encourages unhealthy eating patterns. Weight loss should be a life style change that’s maintainable. If you want something like pizza just fit it into your macros and daily calories

[Tommy W.]

Today I made a 1500 calorie cheat meal that **** was so solid in the diet

Weekly \monthly calories are what counts. Counting daily is the number that gets you to those amounts. If you cheat like that your weekly numbers will probably not be conducive to much if any calorie deficit.