When does the effect of water / glycogen stores being burned (creating the illusion of rapid weight loss) taper off so you know for sure that you’re losing actual fat? For reference, I am 24 years old and 5’10.
I ask because I just came back from my very first DEXA scan, and was really taken aback at how my maintenance calories were way lower than I thought, yet I still went from 212lbs to 199lbs at only a deficit of 100 calories in a matter of 4 weeks.
Using the Katch-McArdle formula I initially calculated my maintenance calories at roughly 2300, meaning I’d need to cut down to 1800 to lose 1 pound a week. (Did not know my body fat percentage, so that wasn’t factored in)
The new DEXA scan results showed me that my body fat percentage is 34%, so I plugged that figure into the formula and it gave me wildly different numbers. 1900 roughly for maintenance, 1400 to lose 1 pound a week.
Meaning I lost 13lbs in 28 days while only eating 100 calories below my true maintenance intake.
I started officially cutting calories on May 3rd. Assuming I lost an extra amount from water / glycogen stores dropping off initially, around 4-5 lbs, I’d have been down to 207-208lbs within the first week. And I was, I distinctly remember my surprise at the unexpected progress!
Since then, it’s been 3 weeks, which means I should have reverted to losing one pound a week to end up around 204-205lbs. But I’m down all the way to 199lbs.
I want to know if it’s possible that my water / glycogen stores are still burning off and making it seem like I am losing more than I actually am.
That would explain why despite only eating 100 calories below my projected maintenance intake from the DEXA scan results factored into the Katch-McArdle formula, I lost 13lbs within the span of 4 weeks.
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