Male 5'7, lost 9 pounds from 163 to 154 over 2 weeks. Is this considered very slow progress or reasonable? I am starting to lose hope.

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Tbh it seems very fast. 9lbs in 2wk

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Hate to break it to you, but you probably didn't actually "lose" 9 lbs of fat (or muscle) in two weeks. A significant portion (maybe half) is water.

My weight often fluctuates 5 lbs within a single day (I'm ~200lbs on the lean / athletic side). On a more extreme day, I'll see my weight fluctuate 10+ lbs. This is almost entirely water.

Many diets cause you to flush water that can come back as soon as your diet changes again.

You have to burn a surplus of 3,500 cals to lose a pound of fat. At your weight, depending on your activity level, that's probably more calories than you burn in a day. So if you ate absolutely nothing, just drank water, it might take you a couple weeks to lose 9 lbs of fat.

Assuming you're not starving yourself completely and you're eating at least 1,000 cals a day (still pretty drastic) and burning 2,500 cals / day, it would take you three weeks to burn 9 lbs of fat.

likehelpful

This is the right answer. OP, for the love of god listen to this

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AFAIK safe weight loss is 0.5-2 pounds per week, so you’re crushing it homie

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Yes, it's possible for EXTREME weight loss to cause stretch marks, but given OP's dimensions, that seems extraordinarily unlikely. I'd be shocked if OP had enough excess skin at that size for weight loss to cause (not make visible, which is independent of speed of weight loss) stretch marks.

That’s actually too much weight loss.

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Unhealthy. Are you a boxer?

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How did you lose so much weight so fast??

likesmart

He moved to Mars

How did you loose 9lbs in 2 weeks? Congrats that’s impressive!

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Ultimate goal is 145lbs

likefunny

Why? In the due process you will lose lot of muscle which will take double the amount of time to build again

likesmart

This is a fake post, right? In what world is losing 9lb in 2 weeks slow 🤨

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Nah that s pretty slow. I think the only sensible thing is to give up and get a grand slam at Denny’s

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I am by no means a fitness expert but try not to be too focused on the weight (you're clearly not over weight so it doesn't matter). Instead, focus on what your goal is. Focus on feeling healthier and more energetic. Or focus on building more muscle mass or focus on cutting to expose more muscle. IMO it's better to pay attention to how you feel and look rather than how much you weigh.

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If I recall correctly, healthy weight loss is more 1/2 to 1lb per week

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Too fast. 1-2 lbs a week is a good target

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That’s really good progress and if anything might be a little too quick. When I went from 225 to 180 I did it over 9 months or so. Better to lift weights and add in cardio rather than cut calories and starve yourself in my opinion. Also agreed with deloitte 2, the number doesn’t matter if you turn that fat into muscle and weigh the same you’ll look way better than a skinny fat person

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Congrats EY4. Feel like we have a similar trajectory. 232 to 198 and working towards 180-185. This is about lifestyle changes more than anything else.

I’m 5’6” and 155 in very good shape, so I’m not sure how far out of shape you really could be already

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This sounds like a good case.
My clarifying questions: What is your goal and do you have a time horizon? Can you give me a minute to structure my response?

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1kg/week is about as fast as you can sustainably lose weight. Anything faster than that either means you are just dehydrating or losing muscles too fast.
You are doing great progress, make sure to eat your proteins and try to exercise whenever possible. Keep up the good work!!

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Also, it is hard to build a lot of muscle. So you don’t have to worry about “looking like a bodybuilder” because it cannot happen by accident.

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I recommend lifting heavy and gaining 40 lbs :)

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this is very good progress.

I would be very cautious. Once you start losing more than 2lbs per week you risk messing with skin elasticity and you could end up with loose skin. Additionally, when you hit your goal weight you need to transition your diet, which is much easier going from 500 calorie deficit than from 1000 calorie deficit

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