1

votes

Am I losing too quickly?

Answered on September 12, 2014
Created April 06, 2013 at 8:20 PM

Background- paleo for over a year (80%). I lost a bit in the beginning and then weight loss tapered off. I work out about 4 days a week, hot yoga and weight lifting/cardio. I was becoming very frustrated because after having two babies, I wasn't able to get down to the size that makes me comfortable (130lbs at 5'4"). Last week I decided to diligently watch calories and keep them at 1200 when I don't work out and add in my workout calories on the days I do. After keeping at 1200 calories for the last 10 days, I've lost 7 pounds. I've gone from 140 to 133. My waist is noticeably smaller. My pants are loose and my jackets are all a lot more roomy. I'm pretty thrilled, but I'm holding back on getting too exited because I am worried that losing this quickly means I am losing muscle. Is there a way to know? I went to my weight lifting class twice this week and did great on Monday, but sucked on Friday (I have a nasty cold and a pulled muscle). I'm hoping I did poorly due to my illness and not because I'm getting weak. I'd appreciate some insight. I've worked really hard for this muscle...I don't want to lose it, just want to lose the tummy!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 07, 2013
at 12:59 AM

Thank you both!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 07, 2013
at 12:58 AM

Re: protein, I had it in my head that it is counterproductive to weight loss to have too much protein. I'm not sure where I read that, but I'm sure it was on here somewhere. I have noticed that I usually go above my protein allotment, so I suppose I just won't worry about it anymore. I don't think getting adequate protein will be a problem for me. Thanks again for the insight!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 07, 2013
at 12:56 AM

Thank you both for commenting! I guess I'm just going to have to see how things go. I'm going to eat like this for a bit longer and then increase calories by a bit. It's just been amazing for me to see these numbers on the scale when I thought I had something wrong with me that was preventing weight loss. I've been paleo for a year, done weight watchers after babies and never lost weight like this. It's encouraging and motivating to stay on track when I am seeing results. It's very frustrating to be working out so much and still have fat to lose. I can see my muscles!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:53 PM

@Dragonfly Hehe, of course. :-)

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:36 PM

:) Still friends?

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:32 PM

A voice of sanity: http://thesimplesaloon.com/2011/03/12/muscle-building-101/

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:27 PM

Bro-science, greymouser. Lifting retains muscle. As long as she has body fat to burn and a reasonable amount of protein for repair, she will not start losing muscle on a short-term calorie deficit.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:25 PM

@Dragonfly Okay, okay ... I calmed down and un-downvoted you. ;-) Your points are valid, regardless if I feel my point is right. :-D

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:24 PM

And we really have no idea what is going on with HER metabolism. Her n=1 will trump both of our opinions!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:23 PM

@twochickadeez 70-80g of protein that @Dragonfly suggested in the comment is spot on. I would even consider raise it to 70-120g (or so), especially if you are lifting 2x weekly.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:23 PM

Yes, it was me! Nice that you feel strongly, but scaremongering is really not necessary or useful (raised cortisol, you know ;)

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:21 PM

@twochickadeez I wouldn't take offense even if it was you. ;-) As long as people explain their downvotes, I really don't have any issue at all. However, I do hope you were able to gleen some useful info from my answer.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:20 PM

@Dragonfly If it was you that downvoted, at least your explained your reasoning. :-) I do strongly feel that she is not eating enough, given her current size and goals.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:19 PM

I disagree regarding the "losing muscle" point. You can and will lose muscle mass if you are not eating enough protein *and* carbohydrates (which as a nutrient might come from proteins, but people often don't think of it that way). To not lose muscle, you need to eat "at maintenance" (or even more, if you are purposefully trying to grow, but that's a different story). All body weight loss is always some muscle, and some fat (and growth is exactly the same, in the other direction!). If you are eating at a deficit (from just diet or with exercise) you are losing muscle and fat.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:14 PM

Definitely up your D3. And make sure you are getting enough co-factors from your diet or supplements: A, K2 and Magnesium are the top three.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 09:06 PM

Just had my D3 levels checked. I've been taking 5000iu for over a year and I am still only at 38. My Dr. recommended going up to 10,000 through the end of May. And yes, being sick with two little kiddos isn't easy! Luckily, this has been the healthiest winter I've had in years.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:52 PM

Yeah folks don't realize that high nutrient density can make a real difference re: the calories you need.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:47 PM

And make sure your D3 level is dialed in. You don't want to be sick with 2 children to care for!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:46 PM

A bit more protein is certainly better and as long as you don't do this for more than a few weeks, you'll be fine. You will want to aim for something like 70-80 gm of protein once you get your calories back up.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:43 PM

I am eating nutrient dense foods, for sure. I've also added red meat back into my diet after 7 years. It's amazing how much more satisfied I am with eating a burger vs. a chicken breast.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:42 PM

Thanks, Dragonfly! I am counting on myfitness pal and I'm getting about 45g of protein a day, although sometimes I go over. Is that enough do you think? I think I set my macros to be about 55% fat, 30% protein and 15% carbs (or something close to it).

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:40 PM

I'm also a small woman and need to get my calories down to drop the last bit of belly fat. It works, as long as you eat nutrient-dense foods, take your supplements and don't do it for more than a few weeks at a time.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:39 PM

I did the downvote.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:38 PM

She's a small woman and this is not a crash diet for the small amount of fat she wants to lose. She's only on 1200 calories on rest days and she won't be doing this for very long to reach her comfortable weight.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:38 PM

btw, I didn't downvote you!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:38 PM

I just finished a whole 30, do you still think it's water? It's not as if I was coming from SAD. I'm not trying to crash diet or be unhealthy. I am just trying to diligently count calories. I have been working out for a year religiously and haven't been able to see my abs (or really any of this new muscle, it's all under a layer of fat!). There is legitimate fat gone from my waist. Not trying to be argumentative, just wanted to give all the details. Thanks for responding.

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2 Answers

best answer

0
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:35 PM

Congrats!

You won't lose muscle if you are lifting regularly and eating a reasonable amount of protein, so no worries!

It's easy for a woman to drop a lot of water weight right away, so I wouldn't be concerned.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:32 PM

A voice of sanity: http://thesimplesaloon.com/2011/03/12/muscle-building-101/

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:47 PM

And make sure your D3 level is dialed in. You don't want to be sick with 2 children to care for!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:42 PM

Thanks, Dragonfly! I am counting on myfitness pal and I'm getting about 45g of protein a day, although sometimes I go over. Is that enough do you think? I think I set my macros to be about 55% fat, 30% protein and 15% carbs (or something close to it).

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:19 PM

I disagree regarding the "losing muscle" point. You can and will lose muscle mass if you are not eating enough protein *and* carbohydrates (which as a nutrient might come from proteins, but people often don't think of it that way). To not lose muscle, you need to eat "at maintenance" (or even more, if you are purposefully trying to grow, but that's a different story). All body weight loss is always some muscle, and some fat (and growth is exactly the same, in the other direction!). If you are eating at a deficit (from just diet or with exercise) you are losing muscle and fat.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:23 PM

@twochickadeez 70-80g of protein that @Dragonfly suggested in the comment is spot on. I would even consider raise it to 70-120g (or so), especially if you are lifting 2x weekly.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:27 PM

Bro-science, greymouser. Lifting retains muscle. As long as she has body fat to burn and a reasonable amount of protein for repair, she will not start losing muscle on a short-term calorie deficit.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 07, 2013
at 12:56 AM

Thank you both for commenting! I guess I'm just going to have to see how things go. I'm going to eat like this for a bit longer and then increase calories by a bit. It's just been amazing for me to see these numbers on the scale when I thought I had something wrong with me that was preventing weight loss. I've been paleo for a year, done weight watchers after babies and never lost weight like this. It's encouraging and motivating to stay on track when I am seeing results. It's very frustrating to be working out so much and still have fat to lose. I can see my muscles!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:14 PM

Definitely up your D3. And make sure you are getting enough co-factors from your diet or supplements: A, K2 and Magnesium are the top three.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:46 PM

A bit more protein is certainly better and as long as you don't do this for more than a few weeks, you'll be fine. You will want to aim for something like 70-80 gm of protein once you get your calories back up.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 09:06 PM

Just had my D3 levels checked. I've been taking 5000iu for over a year and I am still only at 38. My Dr. recommended going up to 10,000 through the end of May. And yes, being sick with two little kiddos isn't easy! Luckily, this has been the healthiest winter I've had in years.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 07, 2013
at 12:58 AM

Re: protein, I had it in my head that it is counterproductive to weight loss to have too much protein. I'm not sure where I read that, but I'm sure it was on here somewhere. I have noticed that I usually go above my protein allotment, so I suppose I just won't worry about it anymore. I don't think getting adequate protein will be a problem for me. Thanks again for the insight!

1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 08:29 PM

You are mostly losing water and tiny bit of muscle and fat.

How do I know this? Because at 7 days * 3500 calories equalling 24,500 calories - do you really think you created that much of a deficit to naturally lose fat? No. Hell, no.

If you seriously want to maintain your muscle, you need to increase your total calories eaten so that your body isn't starving (which it almost certainly is), and maintain a good amount of physical activity - which it sounds like you do.

You just subjected yourself to a crash diet - I want to encourage you in every way possible to stop what you are doing, even out your diet, and keep on keeping on with the steady and slow way to health.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:40 PM

I'm also a small woman and need to get my calories down to drop the last bit of belly fat. It works, as long as you eat nutrient-dense foods, take your supplements and don't do it for more than a few weeks at a time.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:52 PM

Yeah folks don't realize that high nutrient density can make a real difference re: the calories you need.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:53 PM

@Dragonfly Hehe, of course. :-)

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:38 PM

She's a small woman and this is not a crash diet for the small amount of fat she wants to lose. She's only on 1200 calories on rest days and she won't be doing this for very long to reach her comfortable weight.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:21 PM

@twochickadeez I wouldn't take offense even if it was you. ;-) As long as people explain their downvotes, I really don't have any issue at all. However, I do hope you were able to gleen some useful info from my answer.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:36 PM

:) Still friends?

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 08:39 PM

I did the downvote.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:23 PM

Yes, it was me! Nice that you feel strongly, but scaremongering is really not necessary or useful (raised cortisol, you know ;)

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:20 PM

@Dragonfly If it was you that downvoted, at least your explained your reasoning. :-) I do strongly feel that she is not eating enough, given her current size and goals.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:43 PM

I am eating nutrient dense foods, for sure. I've also added red meat back into my diet after 7 years. It's amazing how much more satisfied I am with eating a burger vs. a chicken breast.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:38 PM

btw, I didn't downvote you!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 06, 2013
at 09:24 PM

And we really have no idea what is going on with HER metabolism. Her n=1 will trump both of our opinions!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 07, 2013
at 12:59 AM

Thank you both!

Ae3b7ea9f3755af32287825db8d98796

(2022)

on April 06, 2013
at 08:38 PM

I just finished a whole 30, do you still think it's water? It's not as if I was coming from SAD. I'm not trying to crash diet or be unhealthy. I am just trying to diligently count calories. I have been working out for a year religiously and haven't been able to see my abs (or really any of this new muscle, it's all under a layer of fat!). There is legitimate fat gone from my waist. Not trying to be argumentative, just wanted to give all the details. Thanks for responding.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 06, 2013
at 09:25 PM

@Dragonfly Okay, okay ... I calmed down and un-downvoted you. ;-) Your points are valid, regardless if I feel my point is right. :-D

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