Whenever someone starts a new diet plan or an exercise regime, its observed that there is a rapid weight loss in the initial two to three weeks . Sometimes people lose even more than five pounds in the initial phase. This is quite encouraging to the person who wants to lose weight. When it’s been a while for the person exercising or dieting, the weight loss becomes gradual and no more than 1.5 to 2 pounds of weight loss is experienced in the following weeks. This invariably leads to a heart break for the person who starts believing that his weight loss will follow a linear graph and he/she will go on losing weight with the same momentum as it was in starting. We have to understand this phenomenon so that you one doesn’t feel disappointed with the results and stays persistent with the efforts.
Firstly, when the person is on a prescribed diet, he will be eating less processed foods and will be replacing them with natural unprocessed ones. The processed foods contain lot of salt. So, the sodium intake drops dramatically. A lot of water which was retained in body to maintain water sodium equilibrium starts getting flushed by the kidneys and this results into fast weight loss .
Secondly, the carbohydrate intake also decreases and is used up by body when the person is having lesser carbohydrates than his body requirements. Research has proved that 2.6 gm of water is lost with every gram of carbohydrate used by your body.
Thirdly, when you are on a calorie deficit diet, your body starts utilizing fat for its energy requirements. Calorie deficit of every 3500 calories result into 1 pound of fat loss.
All of the three are the reasons that you experience quick weight loss in the starting. So, this also means that most of the initial weight loss is mostly water loss and all the lost weight will come back very quickly if you are not persistent with the efforts. This is the reason that fad diets like GM diet, Atkins diet etc are not effective in long run. It’s better to lose 1.5 to 2 kg per week because if you are losing weight more rapidly than this pace then probably you are losing either water or lean tissue weight which is not healthy and not sustainable.