Lost 4 lbs in 2 days is this normal?

So I have been fluctuating between 206 and 203 lbs for like almost a month. I started logging in my calories about 2 weeks ago. I have a BMR of 2165 and have set my goal as 1730 calories for a weight loss of a pound a week. I have been under that consistently for the past 2 weeks. I had been on Z-pack (antobiotics) & Prednisone (prescription steroids) for 5 days till April 23rd for a sinus infection (not sure if that makes a difference).

Last couple of days I have been urinating so much it is crazy. I was 204 Friday morning, Saturday I was 202.2 and today I am 200.2 lbs. My question is is this normal? Or is this a one time thing and will my weight loss taper off? Or is this something to be worried about? I have attached links to my weight chart and calorie chart if that makes a difference. Thanks for the help everyone.

Weight Chart

Calorie Chart

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Dealing with a weight plateau, give feedback on diet/exercise/metabolism.

Hi,

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This might be big enough for its own thread but I'll try here first.

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Around Christmas I started losing weight. I was 230lbs and my goal was, and still is, 170lbs.

​

I did this solely for health reasons. I want to be healthy, and everything positive that brings with it. Lighter, more energetic, less likely to get serious diseases etc. A taking care of my body kinda deal. I decided to do this by changing my eating habits completely. Not a temporary diet, but something I'm comfortable with long term. This is in practice a low carb diet because I stay away from refined/added sugar completely, and I get my fats and proteins from eggs, chicken, tofu, fish, cottage cheese, brown rice, quinoa, buckwheat and black-eyed peas. I also eat fruits, nuts and a lot of vegetables.

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I've stuck to roughly 1700-2000kcal a day, and my weight has steadily declined by 6lbs a month. I am now 202-203lbs.

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The "problem" here is that I was 198lbs two weeks ago. And while that's happened before, that the weight loss has stopped completely for 2 weeks then continued again, I'm a little stressed now since it's still increasing for no reason. I ear very varied throughout the day but I mostly stick to the same daily diet.

​

The solution I've decided to go for is to start working out, jogging/walking 5km twice a day to burn calories and increase my metabolism. I stay within 72.5%-82.5% of my max heart rate when I jog, and around 50% when I walk. This should burn roughly 900 kcal (I'm low-balling it since most estimations are too high - they usually say 1300). I'm also eating 500kcal more every day for a week - again to boost my metabolism.

​

I started this on Saturday, and I will do it including the coming Friday. From then on I will cut the extra meal for 500kcal and continue the workouts. Until this, god forbid, happens again. Then I'll again eat 500kcal extra a day for a week, and do longer low intensity runs/walks.

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I've gained some feedback saying the extra meal is unnecessary as eating more won't help increase metabolism. But a PT (not mine, I'm not - yet - exercising on that level) said that "cheat meals" once a week is good because when you give your body less calories than it needs, IE what you have to do to lose fat, it gets acclimated to the lower intake so it reduces the calories spent to fuel your body with energy throughout every day. So when you give it more calories one day a week, it tricks the body to think that it's getting the calories it needs so it won't slow down your metabolism. And since it's been 4 months of lower calories for me, he suggested doing a whole week.

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Any feedback regarding my diet, exercise, extra meal, dealing with a weight plateau etc. will be extremely appreciated.

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what is keto means? Is it real health?

A keto or ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health and performance, as shown in over 50 studies.It’s also used and recommended by many doctors.A keto diet can be especially useful for losing excess body fat without hunger.

keto also is a risk

A ketogenic diet has numerous risks. Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.

Other potential keto risks include these:

Nutrient deficiency. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C," McManus says.

Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.

Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).

Constipation. The keto diet is low in fibrous foods like grains and legumes.

Fuzzy thinking and mood swings. "The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability," McManus says.

Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.

Click here, learn more about keto～

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MyFitnessPal Revelation

This is probably a big "duh" moment for some people, but this is something I only just worked out for myself in a bit of an experiment.

I decided to start tracking some numbers again in Excel, thinking that seeing the numbers visually might have an impact on properly (re-)forming my habit of food entry in MyFitnessPal (spoiler alert: so far, it's working). Here is my full set up:

• Samsung Gear S3 Frontier smart watch
  
• Samsung Health (integrates with MFP for step count / exercise data)
• MyFitnessPal
  
• Happy Scale (on iPod)
  
• Excel spreadsheet

Here's a brief snapshot of my spreadsheet setup for May

I realize there is a lot of duplication of data here - and a lot of devices - but I like having access to more data. Also, you're not the boss me.

At first I thought that my numbers in MFP were slightly off, but I made some adjustments (see spreadsheet) and realized that everything was bang on. The reason I thought there was a difference was because MFP adjusts your 'exercise' calories based on projected burns - so I thought that there might be some slight differences. But when I subtract what MFP says I burned from my calorie total, the net difference is the same as if I didn't touch the calories in at all.

In retrospect I realize that it makes sense that this should be the case - MFP and Samsung Health are technically supposed to be 100% synced at midnight every night, so they should be matching.

Ultimately, this doesn't really mean anything to me. This is just a curious thing that clicked in my head. The main takeaway I have is that it's helping me re-form the habit of logging everything properly.

tl;dr: I doubted that MFP numbers were accurate compared to the data I was feeding it from Samsung Health, but that's not the case. Everything calculates the way that it should.

Note: This doesn't necessarily reflect on my weight loss. Just because the numbers & calculations work out doesn't mean I will automatically lose or gain weight; I have to make sure the data I'm entering is accurate first.

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Dream Cookies

Yesterday, I did super great with my calories, and went to bed with a slightly rumbly tummy. Nothing major, so I figured I'd sleep it off and have a big breakfast.

It's 6:30am, I just woke up, and I gotta tell you my dream.

There was a game night of sorts with a huge table of people. This was supposedly a cover-up for a secret discussion of a murder case. We spoke of suspects, some of which I knew quite well, comparing fingerprints and evidence.

Meanwhile, there were plates of cookies sitting out for everyone. I had a chocolate chip, and it was the best dang cookie I had ever eaten. This had me go back for another. Then another. Soon, they were bringing out more and more plates of cookies, and I attacked them all. I even thought about my weight loss, and how great my calories had been for the day prior to this. It didn't matter. I was in for an old fashion sugar binge, one of which I haven't had in years.

In real life, my fiance and I just had a discussion yesterday on how sugar is addicting. The one sentence that sparked off this dream:

"I can be perfectly fine, with no cravings all day, but give me one chocolate chip and it starts a binge."

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Eating at your goal weight’s maintenance calories?

Hi all! This might be obvious to many of you, but I had a bit of an epiphany today and thought I would share in case it’s useful to others :)

Firstly just want to say I’ve found lots of great insight and motivation from this sub, and I’ve been working slowly but effectively to lose 20lbs, at a steady pace over 6 months (sw: 163lbs, cw: 143lbs).

I was thinking about my reasoning behind taking it slow and steady - a big goal of mine is to LEARN how to eat a healthy, balanced, sustainable diet. The idea being that when I eventually reach my goal weight, it’ll be easy to transition to maintenance because I’ll have developed healthy habits, and won’t gain it all back.

Based on TDEE calculations, my current daily calorie target for weight loss is 1200 (I’m 5’3”), but it occurred to me that a different approach could be to look at the maintenance calories for my goal weight (123lbs - I’m half way there!)... because ultimately that’s where I want to end up. And guess what? My goal weight maintenance calories is 1500! Maybe this is obvious to most of you, but it’s a new way of thinking for me. I’ll still aim for 1200, but if I’m low in energy before the gym, or treating myself to dinner out, it’s nice to think that I’m not sabotaging myself and I’m still eating sustainably!

Hope you all have a good week!

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[Daily Directory] Find your quests for the day here! - Monday, 29 April 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Maintenance Monday] Lost it? Work on keeping it.
• [Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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