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  1. #1
    Registered User tommya123123's Avatar
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    5,500 calorie deficit over 8 days, only lost 0.8 pounds. Why?

    I logged everything I ate in my fitness pall, measuring how much rice/veggies/chicken I had per day and I think I was accurate. I've also done four 16km runs over that last 8 days. My total calorie deficit was 5,500 calories, but I only lost 0.8 pounds (I went from 163.2 to 162.4 lbs, and I am 5'9). I did a bit of weight training as well, but I don't think I would have gained enough muscle mass to make much of a difference. I'm trying to cut down to around 158 before starting a lean bulk. Does anyone know why I would only lose 0.8 pounds? Does it take more time for the calorie deficit to kick in and actually start losing fat?

    Thanks for your advice,

    Tom
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    Water weight could be a factor
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    Haligtree faithbrah's Avatar
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    because weight loss is not linear
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    Train hard play harder Tommy W.'s Avatar
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    Your body isn't that quick to respond. Water weight is always fluctuating also. It can take 2 weeks for dietary changes to show up on the scale. A consistent weekly calorie deficit is required for fatloss
    If you don't get what you want you didn't want it bad enough
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    Registered User tommya123123's Avatar
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    Thanks everyone, will give it another few weeks
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    Zealot from the housetops PaulJerome's Avatar
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    Originally Posted by tommya123123 View Post
    Thanks everyone, will give it another few weeks
    When I weigh myself before and after going to the bathroom there can be nearly a two pound difference. lol

    You're on the right path. Just give it more time and stay consistently in a deficit.
    6'4" 204 lbs

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    Registered User tommya123123's Avatar
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    Thanks appreciate that! Haha yeah going to the bathroom can make a big difference.
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    Originally Posted by PaulJerome View Post
    When I weigh myself before and after going to the bathroom there can be nearly a two pound difference. lol

    You're on the right path. Just give it more time and stay consistently in a deficit.
    Also this, weigh yourself every morning after going to the bathroom.
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    NASM-CPT xsquid99's Avatar
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    Originally Posted by tommya123123 View Post
    I logged everything I ate in my fitness pall, measuring how much rice/veggies/chicken I had per day and I think I was accurate. I've also done four 16km runs over that last 8 days. My total calorie deficit was 5,500 calories, but I only lost 0.8 pounds (I went from 163.2 to 162.4 lbs, and I am 5'9). I did a bit of weight training as well, but I don't think I would have gained enough muscle mass to make much of a difference. I'm trying to cut down to around 158 before starting a lean bulk. Does anyone know why I would only lose 0.8 pounds? Does it take more time for the calorie deficit to kick in and actually start losing fat?

    Thanks for your advice,

    Tom
    We see this a lot on here, the fact is you have no idea what your actual calorie deficit was because you don't know how many calories you actually burn in a day (which fluctuates from day to day). So to say matter-of-fact that your calorie deficit was 5500 is just not something that can be said with any accuracy. Maybe you're in the ballpark, maybe not, maybe water weight is coming into play as well.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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