Day 3. 5’4” 169 lbs The first day I dropped 2 lbs, but that was probably just water weight. The last 2 days I have only dropped 1/2 lb each day.
I definitely have weight/fat to lose. I have been going to the gym, walking for 1 hr/ day to try and burn some extra calories. I am taking fasting salts in a capsule form. I have fasted in the past and dropped about 1 lbs per day consistently.
Any ideas what I am doing wrong?
You’ll find a common theme amongst fasters’ advice. Don’t put much faith in the scale. You’re right the first day, and subsequent couple days has added water weight. But realistically speaking, half a pound a day is pretty normal. Keep going, you’re doing great. Take measurements/pics instead to motivate yourself. Good luck!
it sounds like you are doing an extended fast.
well, there is great news: its normal to lose about 1/2 lb each day you skip eating. in fact, that 1/2 lb represents the amount of calories you would normally eat to maintain weight in a single day if you didnt do any exercise.
in this case, since you are not eating those calories, you are at a 100% calorie deficit and burning exactly as expected.
and you are correct. the first day will always include a large water weight dump. so, on the first day, you dumped about 1.5 lbs water, and a 1/2 lb fat.
in the past - and im just guessing, feel free to clarify - you probably weighed more and required more energy (calories) just to maintain your weight, so when you fasted, you lost more fat.
EDIT: adding exercise could also be causing water retention.
also remember that the scale fluctuates from day to day. its entirely possible, for example, to drink so much salt water that the scale reads the same day after day (i did on week 2 of a 30-day fast, lol). so dont fret about what the scale reads. just trust the process.
3 pounds in 3 days is significant weight loss, especially with your starting weight. What is your expectation? Please evaluate whether that expectation is potentially medically damaging. It’s really bad for your heart and hard on your body to lose weight very quickly. If that is the only reason you are fasting and 3 lb in 3 days is not acceptable to you and you are in this sort of mode of self-recrimination, I urge you to see a doctor.
Fasting is a useful tool but it can very dangerous without the right mindset. I don’t think that is said enough on this sub.
I am doing my first extended fast so I am not in any real position to give advice. I did, however, think this might make you feel better.
Have been doing keto OMAD fairly well since 1-1-23. I was also on day 3 (of my first extended fast) yesterday and was actually UP .2 lb from the start of the fast lol. I did see a bit of a drop today. I agree with what others are saying - trust the process. Don’t let the water weight swings get to you. Your body needs xxxx calories a day to function and if they are not going in they are coming from fat as they have in your other fasts.
Great job and keep at it!
Remember that there are all kinds of good things going on in a body in the fasted state that are not really related to weight loss. The body is designed to primarily heal and be ready for the next hunt. Think of fasting as a healing tool and weight loss as a perk.