Hello! I’m a 26 year old 5’4 female. My SW was 163.6 lbs, CW is 160.4, and GW is 130.
I’m currently starting day 7 of OMAD and 30 minutes of cardio per day, I’ve already lost 3 pounds.
Should I scale back on the cardio or try eating more throughout the day? I’ve heard losing more than 2 pounds per week can be unhealthy.
Thank-you!
Hi, we’ve been fasting for the same amount of time and have very similar weights (though I am a few years older and 6 inches taller). I’ve been doing 20:4 (no addition of cardio) and have lost the same amount of weight.
I’m happy with my results and not concerned. You have no reason to be concerned. Keeping doing what you’re doing! I should add in exercise too :)
More than 2 lbs a week, or 1% body weight, becomes an issue if you do it for an extended period of time. Also it’s pretty common to lose more at the start as the body adjusts to the changes.
So I wouldn’t worry about it unless you kept losing 3 or more a week for the next several weeks, because that can start to potentially have lean mass loss issues or be an indicator of nutritional problems.
How do you feel? If you are lacking energy then you may not be eating enough calories or getting enough nutrition. Weight, especially in women, can vary by a couple of lbs a day depending on we’re you are in your hormonal cycle, time of day, and water water retention or inflammation.