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A great quote on rapid bodyweight loss and why it isn't a good thing unless you're morbidly obese and need to get out of an unhealthy danger zone quickly.
"This has two major implications. The first is that scale weight will go down faster if skeletal muscle LBM is lost due to the differences in how much energy it contains. I actually strongly suspect that the reason that many rapid weight loss centers recommend against exercise as it limits the loss of LBM while dieting. By deliberately allowing LBM loss to occur, the number on the scale will drop more quickly than if muscle were not lost even if body composition is not improving as much as it should be. If that approach is combined with a low-carbohydrate diet, the weight losses that are achieved can be extremely large due to the amount of water loss that will occur. The number on the scale will drop rapidly although the changes that are actually occurring are irrelevant (water) or negative (LBM loss)."
Lyle McDonald. The Women's Book (Kindle Locations 2915-2920). Lyle McDonald.
Another:
"In addition to all of the issues discussed above, there is an arguably even more important factor, one that is critical for the understanding of the dynamics of weight/ fat loss or gain. This is that both sides of the energy balance equation can and do change in response to changes in food intake, activity levels and the actual changes in weight or body composition. I can't tell if this fact is unknown or simply ignored by those who deny the energy balance equation but it is critical to both understand and accept. As I will discuss thoroughly in the next chapter, in response to weight/ fat loss, the body will adapt and both increase hunger/ appetite (in an attempt to get people to eat more) while it decreases TDEE. This also occurs in response to weight gain although it seems that the body is better at defending weight/ fat loss than weight and fat gain under most conditions."
Lyle McDonald. The Women's Book (Kindle Locations 2959-2964). Lyle McDonald.
View Diet Calendar, 18 September 2019:
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3043 kcal
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Fat: 52.29g | Prot: 203.08g | Carbs: 484.16g.
Breakfast: Pears , Rump Roast, Syrup, ConAgra Foods Egg Beaters, Kodiak Cakes Protein Packed Buttermilk Flapjack & Waffle Mix, America's Choice California Navel Oranges, Zone Perfect Classic Nutrition Bar - Fudge Graham, Plum. Lunch: Pears, Pears, America's Choice California Navel Oranges, Quest Chocolate Chip Cookie Dough Protein Bar, Fairlife Chocolate Milk, Little Debbie Oatmeal Creme Pies. Dinner: Plum, Orville Redenbacher's Smart Pop! 94% Fat Free Kettle Korn Single Serve, Quest Chocolate Sprinkled Doughnut Protein Bar. Snacks/Other: Great Value Greek Nonfat Yogurt - Strawberry, Great Value Peach Light Greek Nonfat Yogurt. more...
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 Comments
The water loss is irrelevant and the lean body mass loss is negative because you slow your metabolism setting yourself up for weight regain. You also end up weaker so when/if you do decide to do some exercise you'll be weaker or have less endurance so your burn will be lower. Also, the lean mass loss will have you looking emaciated or unhappy with your results.
18 Sep 19 by member: -Diablo
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Yup, I advocate for taking it easy. Not only it’s more sustainable long term, it will also limit the krang belly effect (moops ©).
18 Sep 19 by member: velvetee
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I keep seeing people fasting for days at a time chasing a scale loss. It isn't teaching you healthy habits and it cannot be maintained for long. What will you do or what will you have learned when you reach your goal weight?
18 Sep 19 by member: -Diablo
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Also, the metabolic adaptations that occur because of how fast the loss was will add to the rebound effect. Yo-yo dieting 101.
18 Sep 19 by member: -Diablo
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Also, a pound of muscle only contains 600 calories as opposed to 3500 in a pound of fat so even though your body prefers to use fat for energy muscle will also be metabolized when in a deficit and there is insufficient protein and a lack of resistance training.
18 Sep 19 by member: -Diablo
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The first case is exactly mine. I had to lose all my extra weight (become half)...yesterday, due to medical issue. I did unintentionally low carb and intentionally huge caloric deficits. I ended up with below critical level of muscle on me. I was in danger of ligament injuries. I could not hold my back straight up for long. My buttocks ached when sitting. Now i am still fighting to recover. And because of my age, my genes and my current job it is extremely hard. I do well till now but i feel it it is impossible to be like before. At least i did not damage my thyroid.
18 Sep 19 by member: Tassos67
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If you could go back would you change how you lost the weight?
18 Sep 19 by member: -Diablo
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Pretty sure I'm doing wonderfully. 😊 Eating plenty, exercising more than I'm eating. 💪🏼👍🏼
18 Sep 19 by member: davidsprincess
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hmm... what does rapid mean? 🤔
18 Sep 19 by member: yohoyoh
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Don't be getting any ideas.
18 Sep 19 by member: -Diablo
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I would workout more and cut out regular coke first. If I would’ve done that I could’ve had a snickers daily and still been under calories lol. (2-3 sodas/day at 140 kcal each 😳😲)
18 Sep 19 by member: peeperjj
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Yoho, 1-2#/week is recommended. No more than 1% of your body weight I believe. More than 2% loss per week is considered fast if I remember correctly.
18 Sep 19 by member: peeperjj
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Oh... So I can lose 3lbs a week without being rapid 🤯🙋🏻♂️
18 Sep 19 by member: yohoyoh
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They recommend 4kg per month here, which is 8.8lbs.
18 Sep 19 by member: velvetee
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People need to be concerned about loss of skeletal muscle. As we age, we're going to lose some of that anyway, and I can't help but wonder if years of yo-yo weight loss has made the problem even worse for me. Anyway, sounds like an interesting book, thanks for sharing! I'll look for it.
18 Sep 19 by member: Toni Bourlon
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I am very concerned about this DIablo. Thank you. I used to work out frequently. I have a bad hip, so I can't do the elliptical and bicycle right now. Absolutely no high impact as I've had 4 back surgeries (I still did substantial workouts until the hip). Weight lifting isn't possible either. I'm making sure to get carbs in every day. I don't want to be skinny fat!
18 Sep 19 by member: binkytexas
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Binky, have you considered swimming? I have various physical issues that prevent me from participating in most forms of physical activity, but I am able to swim laps (in a modified way).
18 Sep 19 by member: shirfleur 1
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Binky, work with your body weight then to start. That’s how I started after a car accident. I hit a guard rail at 90km/h and had my back close to destroyed. If i can walk again, means anything is possible. You can do it. There are people who were in worse situations and managed to do it as well. Motivation!
18 Sep 19 by member: velvetee
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Velvetee, I had a spinal cord injury at 30, partially paralyzed for 4 1/2 years, and taught first grade. When Feeling returned, I hit the gym. Was healthy at 140 to 150 lbs (I was 5' 9", now 5' 8"). Got a personal trainer and loved it. My kidney failure is the result of residuals from the paralysis that we weren't aware of. I LOVE TO SWIM and do it a lot!! Stretching is where I am right now. 2 days without a cane.
Thank you for understanding. YOU REFUSED TO GIVE UP.
I feel lazy when I look at my former activity level, but I know I am doing my best. Thanks for the inspiration burst.
18 Sep 19 by member: binkytexas
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BTW Velvetee, you are in my prayers.
18 Sep 19 by member: binkytexas
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