224, 223.2, 222.7, 222.7, 220.6, 218.3, 219.4
This is a week’s worth of weigh-ins from an online client of mine. Let’s call her “Shannon” (not her real name.)
As you can see, Shannon lost over 5 lbs in one week but the progress is not linear.
Let’s talk about that.
We estimated her maintenance calorie needs and her calories over the past week have been approximately 30% less than her maintenance.
30% is not a small deficit.
Most of that deficit came from pulling back carbohydrates so not all of those 5 lbs are “fat”, but water weight.
Carbs hold somewhere between 3-4g of water per gram, so big changes in carbohydrate intake tends to fluctuate the number on the scale as well.
Shannon was not in her normal environment over the past week, and there could have been many opportunities for her to go overboard with intake but she chose to stick to the course.
She also has a big goal ahead, not just for the amount of weight she wants to lose, but for a big event she plans to be a part of next year, one that will test her both physically and mentally.
Right now, motivation is high and gaining the momentum of the 5 lbs drop only adds to the motivation.
Here’s the thing: a 30% deficit probably isn’t the number she needs to stay at indefinitely. It will affect her ability to have intense workouts and she will likely notice that her energy levels are taking a hit.
It’s also worth noting that as Shannon continues to drop in weight, a smaller body requires fewer calories so what is a 30% deficit now, will be less over time. That changes her caloric needs.
We’ve developed a strategy for how and when to implement refeeds and diet breaks to make sure that she has a plan when things get a little sideways (especially with upcoming holidays.)
Along the way, she’ll need to manage stress levels and sleep to make sure that she still feels okay. If she sees a pattern worth mentioning, we may need to play with calorie intake again.
It also helps that she recognizes that despite being in a significant deficit, the scale won’t drop every single day (as noted above).
Changes in fluid intake, sodium retention, changes in waste removal (bowels or urine), stress levels, etc. can all influence what the scale says.
However, as long as she keeps a mindful eye on protein intake and fiber intake, the numbers should continue to trend down over time (even with the occasional uptick.)
If you’re struggling with your numbers, make sure that you’re holding yourself accountable to your intake.
Be honest, be as accurate as possible (using a food scale and/or measuring cups/spoons), and take breaks when you feel you need to (for either social or mental sanity).
You don’t have to race your way to the finish line.
Need help along the way? Drop me a line.
(Photo courtesy of Joachim Schnürle)
