Drop 3 Pounds in One Week!

Okay, this is my best week in a LONG time.  I was able to Drop 3 Pounds and lose a little more chub around the waist:

Weight: 209.2 lbs.
Waist: 39.25 inches

I’m a little perplexed, but I’ll take a week like this anytime.  After the previous week’s effort of consuming only about 10% of my usual “surplus food” intake and working out six days, I was a little bit discouraged to say the least that I was UP 0.2 pounds.

So, this time I decided to take it a bit easier on myself.  I went back down to exercising 5 days, Monday through Friday.  I also increased my treat intake back to a respectable 50% of the previous high.

Result: drop 3 pounds and a 1/4 inch on the waist!

Hypothesis: my body is allergic to high levels of diet and exercise :-)

Anybody else have any ideas?  What’s the deal with the lag time on results — if that’s even what’s happening.  I’m not sure what’s going on, but this week I’ll probably land somewhere in the middle with treat consumption to play it a bit safe and see where I land next Monday.


  1. So I was watching The Biggest Loser a few weeks ago with a dad and son who were working out like crazy but not losing any weight. So they told them that they had to make sure that when they were working out really hard that they ate enough calories. They weren’t consuming enough….now of course that means enough of the healthy stuff like the whole grains and those types of calories. But they went from losing like 3 lbs in a week to like 15…of course those people are working out like 5 hours a day, but you can get an idea from that I think. Make sure you are still eating enough of the good stuff :o) Good job with the 3 lbs though! That’s exciting!

  2. Thanks Amber! Good thoughts. I’ll have to keep an eye on that.

  3. I think what happened is probably a combination of a couple of things:

    1) There is always a lag time between when a calorie deficiency occurs and when it shows up on the scale. IME, this has typically been 2-3 days. For example, the day after a big workout, I will be down a pound or two, (but I think this is mainly a result of water loss). The 2nd day after a workout I will almost invariably be a little bit higher than the day before. On the 3rd day is when I’ll really be able to see if the weight loss “took.”

    2) In my opinion, once a week weigh-ins are too infrequent to accurately monitor daily trends. Why? Because your body naturally fluctuates in weight on a daily basis due to any number of factors – how much food you ate that day, your hydration level, how big your last meal was and when you ate it, etc. From my own weigh-ins, I find my weight will vary approximately +/-1% daily. So, let’s say last week’s weigh-in was at the low range of normal variation, and this week’s weigh-in was at the high range, assuming you weigh 200lbs and your target is to lose 1 lb per week, then you will actually have gained three pounds based on your last weigh-in (last week: 200-1%=198; this week: 199+1% = 201). The trick is to look at trends over time, not at any one particular data point. This is why I would advocate weighing yourself at the same time every day and charting it in a spreadsheet. Then look at the slope of your line over time (and if you want to get really nerdy, the standard deviation). Using the trend line’s slope you can accurately determine your average daily caloric deficit, among other things – which is very cool!

    And if you’ve made it this far, you can read more in my new (e?)book. :)

  4. Thanks Jason! Great insights. If you left your URL I’d already be rushing off to buy that eBook — haha. I do my weigh-in at the same time of day each Monday, but I hear you on the variation, especially for someone who weighs as much as me, a small percentage adds up in pounds. I figure that even with a weekly weigh-in, the overall trend better be downward, fluctuations aside. I’ll consider a daily weigh in and you better believe I’m going to fire up my statistical analysis skills for this too :-)