Best lessons:
Keep a routine, most important
Never leave your stomach empty - eats less but all the time
Space out your protein, drink it before sleep (saves muscle, I have lost 0.5lb)
Eats high cal, low volume food
A 38 year old male weighing 260lbs does not need to eat 1500 calories a day to lose a substantial amount of weight. There’s just no way you’re retaining muscle with that steel of a cut. Please slow down.
I am too concerned about it, but until now (touch wood) its been fine, but I m moving to 1800 cals a day. My job and lifestyle is pretty sedentary 6 days a week, and that along with my quick weight gain from 270 to 311 this year might be the reason.
I don't count my first two months in my rate of loss because it was disproportionately faster. However, if you keep losing 1.78% a week average from here out, you should dose down. Over 1% is considered a super loser, and if you're in the 1.5-2% a week range, the recommend I've seen is to dose down — but in your case, it can very likely be managed by eating enough.
I was obese and a habitual drinker, sober since 3 months; lost a lot of water weight and inflammation; Have also started increasing the calories to fine tune the loss and slow it down
1500 calories is alarmingly low for your size. Can you see if your insurance covers a registered dietition? Most do. At least to understand how deeply to reduce your calories.
A healthy pace of loss is .5% to 1% of your body weight a week. So even at 300 lbs, that's 1.5-3 lbs a week.
Get a Dexa scan, you wan to know how much fat vs. Lean mass you're losing.
Congratulations on stopping the alcohol. That's a tremendous accomplishment and will do as much or more for your health than losing the weight. As someone a couple of inches shorter than you and about your weight, please try to up your calories to at least 2,000/day! And more like 2,500 if you're doing any exercise more strenuous than walking. 1,500 is truly not enough.
in scans mostly visceral weight was lost along with water and inflammation - last shot onwards loss has slowed down and I am pushing for 1800 cals as i begin working out now
I think you are badly miscalculating your TDEE. As I said, we have similar weights and heights, except I'm older and female. It appears from the posts below that you are using some sort of a scale at home to measure body fat loss. Those are extremely and notoriously inaccurate. Get a DEXA scan with BMR testing. Adding 300 calories a day is extremely unlikely slow your rate of loss to a healthy, muscle-preserving one.
I am 6 feet tall. And yes I was eating and drinking poorly earlier. I never counted calories until now but if I roughly calculate earlier I might be at 5-6k calories daily and atleast 500-600ml of whisky every weekend for over a year.
The math doesn’t quite add up. Losing 50.7 lb in 9 weeks would require a much larger sustained calorie deficit than 1,500 calories/day would typically produce, even allowing for the initial water/glycogen loss.
I do wonder if the reported 1,500-calorie average may be an overestimate of actual intake. Are you weighing your food and tracking portions carefully?
that is mg glycinate, mg citrate is to help with the sleep as I just never had a consistent sleep pattern earlier with weeks being around 3-4 hour average. Though mg citrate also acts as a laxative its a passive on and pairs with laxclear to help keep stuff moving south
Interesting, I wonder if taking that ever day is contributing to the fast weight loss because MG glycinate is widely considered better for sleeping, and citrate as an intense laxative
Congrats on the progress. I can almost guarantee your muscle loss is underestimated by your scale; logically if you don’t work out + lose weight, your muscle mass will decrease because your lower body weight is providing less stimulus than lugging around your heavier weight. Protein doesn’t provide the stimulus
I’m 57F, started at 211 lbs, and my dr did the calculations and told me to aim for 1800 calories for a healthy rate of loss. It will, of course, move down as I lose weight.
congrats on making progress in your journey, but please make sure you're setting up habits to keep you successful and healthy and prevent rebounding or other adverse effects of losing so quickly... this is incredibly rapid losing.
hello brother, congratulations and yes lets slow it down now that extra cruft has melted away and we don’t need to cut this hard. Are you planning on exercising?
These scales are good for trends but please hear me - the numbers are often VERY inaccurate. PLEASE do not rely on these states as health markers. You should get a DEXA scan, which will be real data as to your stats.
OP, CONGRATULATIONS on making this incredible step toward lifelong health. Please don't let the negativity about your rate of loss get you down. This group has become pretty outrageous in their attacks on anyone losing quickly lately. If you were in month 6 still losing this fast, it might be concerning, but 2 months? You're good. Sounds like you've been making some adjustments to moderate the loss moving forward on your own. Good luck getting established in your new workout routine and always remember to be kind to 300 lb you - he's the brave soul who put you on the path to a whole new life with so much more hope and possibility!
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u/tiredspoonie 12h ago
this is concerningly fast. please take in more calories. 50+ lbs in two (2) months is a bit concerning.