Losing too fast

[GreenSpeckledFrog]

Is anyone worried about "Losing too fast" on these?

I know water weight/ that first change in diet/ inflammation loss can mean people lose a lot the first few weeks - I mean after that.

I keep seeing in the facebook group I am in that people are being praised for huge fast weight losses, and then new people losing an average 1-2 lb a week calling themselves "slow" in comparison which is so sad.

Also - how fast is too fast? I think 1-2lb a week is recommended everywhere but what is that based on? Is 3lb a week too fast?

I've been playing around a bit with chatgpt to start my thinking and it suggests that 1% of body weight is okay (my starting weight was around 20 stone) so it might be a bit more than 1-2 lb initially.

It also talks about - muscle loss, not enough nutrition and slowing metabolism in particular.

So - suppose you are a few months in and will probably be doing this another year, are the long term effects of faster weight loss a problem? I'm losing quite well but my average is a bit high (but not stone a month type high!).

Just wondering what people think and if there's an evidence base behind it? I'm eating nutritiously - whole foods, protein, range of foods.... just not a lot. Maybe 900- 1200 calories a day which is quite a lot under at my weight.

Chatgpt says this is too little long term over months. So I'm wondering if it is and I need to slow my weight loss down.

But also generally wondering about those who are excitedly posting huge fast weight losses and restricting lots.

I'm losing an average of half a stone a month (not including the initial fast loss in my first 6 weeks). I'm happy with that although it's hard not to be envious of people who are 'ahead'. I try to focus on the fact every pound makes a big difference and it's a very individual thing. All of a sudden I'm nearly at a healthy BMI. I'm incredibly grateful that mj has enabled that as there's no way I'd be at this weight without it

I’m on 1000 cals a day and losing 3.5 a week. It doesn’t feel fast

Your calories are definitely way too low for your weight. However, it's ok to lose more than 2lb a week if you weigh 20 stone. If you are consistently losing more than 3lb a week after the first month, yiu are not eating enough.

I think the guidelines are 1-2 lb a week on average (or 1% of weight) and that 1000 calories are too low. So regularly losing 3.5 lb a week for a sustained number of months (as above) would be considered "too fast" if it wasn't just a few months (from what I'm reading).

I just am quite liking losing. And I don't "feel" like its drastic but I guess sustained over lots of months maybe it is "too fast" and not enough nutrition.

Obviously we want fat loss not muscle loss. I'm just not quite sure of the actual logistics/ at what point it actually becomes "bad".

I think it's very individual. I lose about 4lb a month and I am happy with that, I never praise or comment on those huge weightloss posts, I tend to inwardly worry for those people as it can be detrimental to health. 1 to 2lb a week is safe weightloss. I lost fast when I started two years ago, and paid for it with terrible hair loss, lethargy and dental problems. Having sorted that out I'm happy plodding. I don't have the money or inclinations for skin surgery so I like that my skin has time to rebound. Everyone else is free to do it their way of course I'm not judging.

Hmmm - this article seems to suggest 1000 calories will lead to the body adapting to lower calories (so not being a good idea longer term) and muscle loss etc.

1,000 calorie diet: Risks, benefits, and safe weight loss

In my head I've got two sort of categories here - I feel I'm "losing a bit more than 2lb a week/ eating around 1000 calories a day but real food and losing a bit faster than I should is that going to be a problem if I do this for like 8 months"which it is looking like it might be.

The other category is those restricting at all costs/ chasing suppression so they literally don't eat/ losing very fast. Basically a crash diet. Which I don't get at all. And I struggle seeing all these "well done" posts on threads/on facebook groups when I think it just encourages it!

I guess I'm wondering about the shades of grey! I probably should be eating a little more and slowing it down a bit I guess.

I think it's a huge generalisation about calories. I'm short so 1200 calories for me is very different than for someone taller. I aim for around 1000 but maximise nutrition and protein in these. My weight loss has been pretty consistent at about 1.5lb per on this so I'm good with it

Rather than using AI, maybe try using one of the nutrition / health apps? I use MyNetDiary. I gave it my stats, told it which method I wanted to use for weight loss (calorie deficit) and then it works it out for me. As my weight has gone down, it has adjusted my daily calories. I average just under 1kg / week.

Very low calorie diets like Very Fast 800 can be beneficial but they are only done for 12 weeks maximum usually. Plus you are meant to eat plenty of protein and veg. Best to read a fast diet book so you do it properly if you are going down that route.

No I don't really want to do a short term fast diet really. Just aware that my calories are considered "low" when you put them into a calculator and my weight loss when sustained long term is " a bit fast" . I think if you have a lot to lose , over say 6 months having weeks of 1lb loss and weeks of 3lb loss would average out okay - but if every week its 2.5-3lb loss thats just a bit above where its supposed to be and calories a bit low. I see its not an issue short term. Just wondering at what point it becomes an issue long term.

What’s your TDEE? Are you keeping an eye on your macros?

Losing weight too fast can be a bad thing. But it’s individual.

I lost about 4kg total of lean mass. I lost 27kg in 10 months. I don’t think I lost too fast but with being on an extended weight loss journey, it’s not difficult to lose some lean mass.

At the moment by body fat is 20% and my muscle mass is 75% so overall my body composition is still good.

If you feel you are losing too fast then speak to your provider and see what they advise. I highly recommend monitoring your body composition too.

1000 calories a day is the recommended daily intake for a toddler. I would worry about losing muscle & hair. I appreciate it’s a very personal thing and if it works for you great.

I have recently come across a few Tiktoks / school of thought that as this medication is so expensive. The goal is to lose as much weight as possible in the shortest period of time so they can come off it ASAP. This is done by having a really large calorie deficit. I would worry about the potential massive rebound when coming off. This is not my first weight loss rodeo by any means & I pray that this is the final solution.
I am not after a quick fix but want to lose weight at a reasonable pace 1-2 lb a week. Preferable at the higher end of that.

I think I lost too quickly. 20kg overall and 5.5kg in my first month alone.

i ended up with gallstones (had to have my gallbladder out) and a lot of muscle loss which took me many years to build when I was weightlifting. Plus hair loss. Not sure if it would’ve helped going slower with my skin condition too as that’s now very loose.

overall I’m still happy I used them as a tool for my weight loss and still recommend to others. I always prioritised high protein but some days I just couldn’t stomach food and would literally have a small salad and half a chicken breast and that wasn’t the right thing to do. I should’ve ‘forced’ myself more.

I am losing about a pound a week which seems very slow when I look at how little I am eating, and how much it is costing me. I am happy that it's slow and steady, but I would prefer 2 pounds a week, as theoretically I would get to my goal twice as fast and it would cost me half as much.

I just think about how I want to eat for the rest of my life, for me I don’t want to be constantly counting calories or protein, I don’t want to deny myself a bit of chocolate or a special fried rice. I want my body to want the healthier things the majority of the time and to be able to moderate the quantity of anything that I eat.

MJ does this for me and if I need to take it for the rest of my life then I will. I take other medications on a permanent basis and feel no shame so why should I for weight control medication.

edit to add - I lose about 10lbs a month

I think a lot depends on how you got fat in the first place, so for me its an insatiable appetite for carbs of the ultra processed variety with a massive side helping of wine.
Now if I stop eating the ultra processed carbs and stop drinking wine and instead eat a normal healthy diet, I will lose weight and if I am really strict about the healthiness of that diet, I will lose more weight at a quicker trajectory.

I know what you mean! I’m terrified of getting gallstones from rapid weight loss. I’ve lost 40lbs in 11 weeks, first pen was 20lbs, second was 14lb, and my third pen 3 weeks in I’ve lost 8lbs. So it is slowing down which I’m happy with. How long you been on it? I had my gallbladder out and it’s the worst pain I’ve ever experienced and I never want to experience it again. I’m not sure I could physically eat anymore than I am however I take advantage of the days before my jab is due and eat more on those days :)

In my opinion I would reflect on why the rush?

I know in some ways it is obvious why the rush - because we can't wait to enjoy being slim and wearing size 16/14/12/10/8 - whatever our goal is. I'm not sure health is a reason to rush because crash dieting increases the chance of gallstones and nutritional deficiencies.

Most of us have been overweight and with our weight creeping upwards for many years. In my opinion if it takes us 1, 2 or even 3 years to lose the weight while being more gentle on our bodies then it's what our bodies deserve.

I feel a lot more comfortable in my skin after losing the first stone onwards, and I've seen a lot of people saying they feel much better for losing the first stone or two so while we haven't met our goal we are fitter and more comfortable for the rest of our journey. Taking your time also allows more time for your mind to adjust. You also won't be as fatigued if you don't have such a large calorie deficit.

You probably won't know your body is struggling until your hair starts falling out or you start showing signs of anaemia etc.

I would just urge you to look after your body as it's the only one you are going to have.

It becomes bad when you're 20 stone and eating 1000 calories a day!! Your deficit is huge and there's no way you're fuelling your body sufficiently. You're going to fuck your health doing this. You know this too, which is why you're asking the question.

That is far too low and far too fast. Why are you doing that?

But what happens when you reach goal and stop taking Mounjaro? Especially if you've rushed to lose the weight as fast as possible what do you think will happen when you come off it? You're going to rebound hard.

As I was getting near the end of my weight loss, I was down to losing 1/2 lb a week. I was happy with that. Nothing seemed to budge or hasten it. Cutting out more food made no difference.

I don't think 2 pounds a week is rushing? When you have a lot to lose and a limited budget 1 lb a week feels excruciating. Even 2 lbs every alternative week would make a big difference. It is what it is though and of course I am really pleased to be losing regularly.

Adding to post that I am also on ADHD meds
and I’m 5’5 and 14 stone, down from 17. Been on Mounjaro about 5 months BUT didn’t feel different until I hit 10mg