Good Morning all.
Have been a very difficult few months being out of work and health problems. I will be updating the spreadsheet from next week Monday again every week from there.
Sorry for the very long delay on things.
I'm fluctuating quite a bit lately, starting to relax more with eating as I'm getting close to my goal weight. 98kg's this morning, I'm sure lots of it is water retention, I've got 3 weeks and it will be 1 year since I changed my lifestyle, I'm going to focus to meet my goal weight by the 1 year mark.
If someone is close to their healthy weight then the rate of weight loss will be slower. Even with a lot of weight to lose, a moderate, safe and consistent rate of loss is best but it's entirely possible to lose several Kilos over a number of weeks with a correct diet alone. Even better if you add in some exercise.
There are plenty of people participating in this thread alone who have achieved that by adopting healthier habits. I am sure plenty of people will be happy to share what works for them if that is helpful to you.
You lose a lot more than 1kg. When you're in a high caloric deficit you first mostly burn up all your glycogen reserves before fat. 1g of glycogen holds 2 to 3g of water. Fat also retains water around the cells.
So you can easily lose 4kg in a week by only burning 1kg of fat. That's why diets airways work so well initially.