Do any of you have any reference materials for the usual rate of weight loss you have on OMAD based on things like age, height, and sex? E.g. 20, 6’4”, male(in my case)? Including a few cheat days, I have lost about 12 lbs in 3 weeks, so about 4 lbs a week. Is this a slow or a fast rate for OMAD. Thanks for any answers!
Average, healthy weight loss is 1-2 lbs/week or less than 1% of your body weight.
You can’t really judge from the first 3 weeks because usually people will drop water weight in the beginning and that throws off the numbers.
Keep an eye on it over the next few weeks as you wouldn’t want to keep up that pace unless you are over 400 lbs.
My heaviest was 404, today I weighed 364. 40 lbs! That was a little over 2 years ago, when I started my journey by yoyoing 50 lbs on keto, mostly gave up until I started strength training about a year ago. Lost fat, gained muscle, stayed the same weight XD. In the last couple months I realized I REALLY wanted to get fit, so I had a 7day water fast to restart. Then I found out how much I really hated diet food, because the whole time I was fasting I found that if I asked myself if I preferred not eating or ‘diet’ food I found I’d rather not eat at all lol. This led to my foray into OMAD because I found that hunger wasn’t my problem, overeating was. I found this subreddit and got realky inspired by all the people here to give it a go. It seems to be working! I eat the kind of food I want and basically as much as I want for only 1 meal. It usually manages to satisfy me all day, unlike multiple smaller meals or ‘diet’ food. Thank you all so much!Eventually I intend to post before/after pictures.
I don’t have any hard data, however a few years ago when 1st doing OMAD I calculated my weightloss rate to compare it to other weightloss rates from success stories on this sub. In general when averaging weightloss over several months, 0.4-.045 lbs per day seemed to be pretty common amongst the success stories.
I started at 171 and dropped about 12 pounds in first month. (I’m in second month now) and now it’s just stuck at 155/156 for a week. Guess Christmas Eve and day meals though I watched what I ate. I do OMAD