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’ve put a bit more information in my last comment but honestly, it’s really hard to eat more. I’m never hungry. This is a large volume of high protein food. Carbs make me feel very sick so they are out. I’m also drinking fuck tonnes of water.

my TDEE is 1800 so it’s not an enormous deficit

Can only speak for myself but I intend to stay on a maintenance dose for life if needed

I lost 10lb my first week if I remember right! I can only assume it was water/ hormonal weight.

I’ve recently made a big effort to slow down the loss. I’ve lost almost 4st overall, but at an average pace of 1-2lb a week, which is medically considered a healthy if somewhat fast weight loss pace.

After about 12 weeks, I noticed I had lost lots of muscle, and it’s really hard to build back up (this is what gives your body a nice shape). Furthermore, if losing very fast, candle wax effect becomes more obvious. That’s what triggered me to slow, after I realised I was actually losing the weight and it was all real 😇

After I slowed down (aiming at 1lb a week for now), I think I look loads better and skin has time to catch up.

How did I slow down:

• Reduced cardio, as that’s what’s making me lose weight fast and eats away at muscles
• Regular weight training with heavy weights
• Lacking appetite, so sometimes eating nutrient dense foods and ensuring I get my protein as first priority to maintain muscle