How Water Weight Affects Weight Reduction

 

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Water makes up 60% of your body weight, and it’s one of the first things you lose. Fat mass doesn’t change overnight, but you can lose as much as five pounds of water in a day. Average 24-hour urine loss ranges from 800–2,000 milliliters of fluid or about 1.8–4.4.

How does it impact weight loss? As we mentioned earlier, water weight can be one of the reasons why the scale number keeps moving up and down. Elly McLean, nutritionist at The Natural Nutritionist, adds, “Excess fluid will absolutely contribute to overall weight.

It’s also possible that the underlying cause for your water retention could be a contributor to stagnant weight.”. When we lose weight we lose fat, muscle and water. In fact, in the first weeks we tend to lose more water weight. When you start to lose weight, your body gets energy from its glycogen storage. Glycogen is stored in the muscles and liver where your body can quickly turn it.

Because water is 60% of your body weight, its the first weight you lose. You can lose as much as 5 pounds of water in a day. You lose about 1.8-4.4 of fluid a day, mainly due to urine loss. Obviously you are replacing a lot of this with more food and water.

Water makes up 60% of your body weight, and it’s one of the first things you lose. Fat mass doesn’t change overnight, but you can lose as much as five pounds of water in a day. Average 24-hour urine loss ranges from 800–2,000 milliliters of fluid or about 1.8–4.4.

Water makes up 60% of your body weight, and it’s one of the first things you lose. Weight decreases as a change in muscle, fat and water. Fat mass doesn’t change quickly, but you can lose as much as five pounds of water in a day. The average 24-hour urine loss is about 1.8-4.4 pounds because water is heavy. The amount of water in your body affects your scale weight, and the numbers can go up or down, depending on whether your body is losing or retaining water.

Many people believe that drinking more water makes them weigh more because it causes water retention. Drinking Water Can Make You Burn More Calories. Most of the studies listed below looked at the effect of drinking one, 0.5 liter (17 oz) serving of water. Drinking water increases the amount of.

B4 that I started the pill and i gained about 5 lbs water weight. But after doing the atkins I did lose the water retention and my legs looked really thinner. But few days ago I was PMSing so I been eating lots of salty things I noticed litle bit of water weight gain.

For me even 5 lbs I can tell. Water makes up 60% of your body weight, and it’s one of the first things you lose. Fat mass doesn’t change overnight, but you can lose as much as five pounds of water in a day.

Average 24-hour urine loss ranges from 800–2,000 milliliters of fluid or about 1.8–4.4 pounds because water is heavy.

List of related literature:

A level of dehydration corresponding to a body water loss of 2% of body weight or greater can impair physical and cognitive performance and affect mood.3,4 Aloss of 5% of body weight as water can cause nausea and difficulty concentrating.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

As little as 2% to 5% loss of body weight from water loss results in symptoms of dehydration, including headache, fatigue, flushed skin, and excessive thirst.

“New Dimensions In Women's Health” by Linda Alexander, Judith LaRosa, Helaine Bader, Susan Garfield
from New Dimensions In Women’s Health
by Linda Alexander, Judith LaRosa, et. al.
Jones & Bartlett Learning, 2009

Water loss decreases body weight but does not cause a decrease in body fat.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

body weight or until three consecutive hourly determinations of urinary osmoExtrarenal water loss occurs from the skin and respiratory tract in lality are within 10% of each other.

“Comprehensive Clinical Nephrology” by Richard J. Johnson, John Feehally, Jurgen Floege, Marcello Tonelli
from Comprehensive Clinical Nephrology
by Richard J. Johnson, John Feehally, et. al.
Elsevier Health Sciences, 2018

weight, and even a small amount of water loss can cause severe

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

People gain excessive amounts of water weight, which causes distress and discomfort.

“Ferri's Clinical Advisor 2016 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2016 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2015

In a review of the impact of water consumption on weight loss and maintenance, two proposed mechanisms for the association of increased water intake and weight loss are identified as short-term suppression of hunger and increased thermogenesis (energy consuming) effect of consuming water (though very minor) [69].

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Dehydration, or excessive loss of body fluid, of 2% or more of body weight can lead to symptoms such as extreme thirst, decreased urine output, secretion of a concentrated urine, headaches, fatigue, muscle cramps, hypotension, and fever.

“Biochemical, Physiological, and Molecular Aspects of Human Nutrition E-Book” by Martha H. Stipanuk, Marie A. Caudill
from Biochemical, Physiological, and Molecular Aspects of Human Nutrition E-Book
by Martha H. Stipanuk, Marie A. Caudill
Elsevier Health Sciences, 2018

The human body is made up mainly of water, and your water weight can fluctuate quite a bit based on your hydration, sodium intake, medicines, and other factors.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

Body water losses in excess of 8% to 10% of body weight cause significant deterioration in mental and physical performance.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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194 comments

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  • How do I get the carbs below 20 grams a day…
    1 kilo of tomatoes or cucumbers or onions or lettuce has more than 20 grams each, so 1KG salad consisting of any ratio of the above is still more than 20.
    100 grams of almonds themselves have 21 grams of carbs.

  • Dehydration doesnt mean ur going to be 1.59 times likely to be fat. This test is total crap.

    we’re all these people mesomorph endomorphic or ectomorphic

  • It’s also a question of what kind of chicken they eat. Most likely factory farmed chickens. And you’re most likely to get an immune response to those.

  • Lol this reminded me of those people on “My 600 pound life” that say “Doctor I didn’t eat too much, I’m just holding onto a lot of water” then the doctor says “If all of your extra weight was water you’d have to have swallowed Niagara falls” ����

  • I have a problem with weighting myself a lot I’ve lost so much weight I can’t stop I hate it that it keeps increasing and I try maybe weighting once a month or week but I’m scared i will gain weight without me knowing someone plz help me ����

  • I needed this. Thank you. I’ve quit so many times because of this. I always thought I was gaining back fat. I didn’t think that not drinking enough water for one day would hold my water weight. I didn’t drink a lot of water yesterday so I feel like that’s why I’m 2 pounds heavier than yesterday.
    Edit: Today I drank 4 24oz waters while at work so I am assuming my water is being retained

  • I have a doubt. Now my meal consists of carbs. I dont do low carb or keto. So if i do enough exercise to burn my carbs i will still reduce fat!?

  • I’ve been working so hard and at my last weigh in I gained 0.8 lbs instead of a loss and I got so discouraged and confused. I still have 37 lbs to lose before my ideal weight.
    I considered water weight but didn’t realize just how much of an effect that could have on the scale. Time to just keep going, if anything I’m now feeling more motivated to see that scale number go down.

  • If you really desire to burn off your stubborn body fat, you should Google “Lexus Fat Blast”. You are surely going to get the body you should have.

  • Some videos about water they were show water is help to lose of weight, Bt actually water help gaining weight, hot water is essential for lose

  • 1 month before same day on 22nd of feb..i joined the gym..i weigh around 77.7 kg..just after few days my weight was showing 74 kg then again after 1 week it was back to 76..and just one week before i manage to lose 2 kg..and my weight was showing 74.1 and now again its 75.9

    i dont know what to do..m a beginner..m trying my best but this kindda fluctuations are really really hell irritating and annoying

    plz plz plz do revert me back…you are my inspiration..trust me i really watch your videos everysingle day while going to gym when i am on my way to gym

    and i really really need your help��

  • If you really desire to burn fat, I suggest you Google “Aston Fat Furnace”. You are certainly end up getting the beach body you deserve.

  • Say you fasted for two days. Eat a cup of ice cream. How much excersize would one have to do to get rid of the sugar glycogen reserve in the body?

  • Oh okay well I don’t need to worry that much i guess I weighed 153.4lbs in one morning empty stomach then ate a bit of cheat food and at the next morning I weight a extra 3 to maybe 4 lbs and I got pretty worried so at least I know now it’s not that bad (I hope) �� thanks for the explanation…

  • Hey paul,

    I have a big problem. I dieted down to pretty low levels of body fat. I ended my calorie intake at 1800cal and i reverse dieted after that. But much faster increasing 100/200 calories a week. Now im eating 2600/2700 cal. My appetite is still out of control but i mean bad. Do you know how to fix this?

  • i’m on my journey right now i started at 232,7kg now im at 180kg and still losing weight! i’m pretty tall thou 192cm. just wanna say i love your vids! peace from sweden

  • If your desire is to lose weight effeciently, you may want to make a search on Google for “Cocora Fat Loss”. You are certainly get the appearance you want.

  • I never lose weight anymore no matter what diet I go on and honestly I don’t really care now. I lost 31 kgs and I’m happy with that so I just focus on non-scale victories (like my clothes getting loose) and check my weight once a month. Btw just subscribed recently and love your videos:)

  • To remove weight completely, never substitute meals by using water.
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  • I needed to get my body ready for next summer, so i bought the planning you mentioned in your other video. thank you so much, it really works. if you dont mind i will point its name here, so other viewers can lose weight too. copy the line below and paste it into your browser
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  • Hey, have you tried “BellyFATtack”? Just search on Google. On there you can find a beneficial free video by a longtime medical doctor teaching on how you can reduce fat. It helped Madellane to lose her stomach fat. It might help you out too…

  • Not going to spam because I don’t need to but listen to this. Fatlossfacctor.info is one of the leading sources and fastest ways to lose weight. The program has over 100k Facebook likes and even more customers. Stop buying into all the hype of diet pills, body cleanses, and 2 minute workouts that promise you everything and then give you nothing. Weight loss takes commitment and if it was easy I don’t think 35% of America would be overweight. The program speaks for itself I don’t have to.

  • If anyone needs further confirmation that it’s just water they can always look at getting scales with the impedance fat estimate function. While no one would claim it’s as accurate as something like a dexxa scan I’ve noticed that if my weight fluctuates outside of what I’d expect it’s always on the lean mass side, not the fat % so that can always give peace of mind to anyone still concerned over it. #healthafits #makethisathing

  • I know it’s water because it comes and goes every other week and normally I get watery around my lower back and love handles area, if I pinch it feels so weird it’s like pinching a plastic bag with water. Also PMS water gain sucks

  • Another great video. I cant help but weigh myself everyday but ive gotten used to the fact that it goes up and down a bit but overall it goes down.

  • I only weigh once a month. The rest of the time I try to focus on non-scale victories. Clothes fitting differently, or getting into smaller sizes, mobility, etc. Scales can’t b the only way to track success.

  • I’m so happy for him and I’m also really happy for me for finding his channel. With that said, I was not expecting this to be his first product review ��! haha. I found it hilarious (but also really attractive & convenient)!

  • My coworkers laughed when I told them I was going to lose weight with \”crankmax fat loss\”, but then they saw the results. Do a search on google for \”crankmax fat loss\” to see their reaction.

  • great video like always! I know you hate Tony Horton but maybe you could do a video referring home training. thanks man for everything. Rosario, Argentina

  • Thank you so much for this video!!!! I’m going through this as we speak… I started anti inflammatory diet yesterday… I’m going to stick to it.! ������

  • daughter and i have been following the program below for 10 days now.We are trying to use the tips to make lifestyle changes. we hope this can help you too, just copy andpaste this site into your browser-window.
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  • You speak so amazing Paul that I don’t wish your videos to end ❤️… Keep going and your knowledge is so amazing and genuine for natural athletes ��

  • If you want to lose weight and keep it off, i suggest you make a search on Google for “Madax Fat Blast”. You are sure to end up getting the appearance you want.

  • I’m so glad we are talking about this!
    This Is Me! I was SO inflamed, I was extremely ill..!!!!
    The Dr’s treated me like I was crazy and If leave there crying and hopeless!!

  • I NEVER GET TIERD OF LISTING TO YOU DR BERG. I AM HAPPY ON INTERMITTING FASTING AND KETO IT HAS BECOME A WAY OF LIFE. I ENCOUAGE ALL THOSE WHO WANT A GOOD HEALTH IS TO LEARN. KNOWLEDGE IS THE KEY TO HEALTH. GOOD LUCK TO ALL.

  • Hey Tom, I’ve been watching your YouTube videos like crazy. They incorporate a lot of great advice. I am hoping that you can help me identify the source of my inflammation. I’ve tried cutting out carbs, fish, dairy, red meat. I don’t know what it could possibly be. For some reason, the same diet I was on when I was weighing 82kg doesn’t seem to be working and I’m now stuck on 91kg. Can you help me?

  • Thx sir, yes we have asked & heard a million times before about whether it’s fat or just water weight explanation. But everybody still wants to hear it’s only water even after a few days of stuffing their faces with everything & equal numbers of people like myself thinks they gained 5 lbs of body fat after a night of indulging.

  • . always keeping an eye on your recommendations. we watched your other video and we agree that is the best weight loss product my whole family have ever tried. so thank you very much. after a few days, I have already started seeing good results They just updated their site. Have you checked it? let me write down this for you so just copy and paste it into your browser to see the changes. for sure it will help other people to lose fat.
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  • Better not waste your time anddollars and efforts on fat lossproducts or ointments  because their effects if any are only temporary.

  • I have rheumatoid arthritis and I know my body is full of inflammation and I can also see the fluid retention in my body, specifically in my lower legs and ankles. I’m starting to believe that I will never be able to lose weight. Help.

  • ExprezSliminizer is the way to go if you want to lose weight like me, living easily, feeling happy. I have been able to lose over 10 lbs in 2 weeks and trust me it only gets better every day. Google ExprezSliminizer.

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  • Water is so important, yet a majority of people neglect to drink it.

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  • Hey everyone, for the past weeks Ive been following

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  • My classmates laughed when I told them I would shed fat with Stupid Simple Slimming, but then they saw the results. Go google Stupid Simple Slimming to see their reaction. (You should see their shock!)

  • My husband and I are in the beginning of week 2. We have each lost about 5 pounds. Yo yo ing 2-3 pounds. Bragg’s apple cider vinegar water too. I drink no carb mixed drinks. I can’t keep in keto. What happened to my keto numbers? I take in less than 20 carbs daily.

  • yeah I agree. I lost 10pds in my first week and half of started working out. I was surprised but then I figured it’s water weight and losing that water weight showed my “true” weight. so I’m using my “true” weight as my starting point.
    it’s tough but I’m more done feeling tired and overweight. good luck everybody!

  • Thanks for information i didn’t know this you learn something new everyday This is something i struggle with but i still keep going as i know its just water weight!

  • Bro THANK YOU that’s EXACTLY what I said to myself! “Can I not ever have popcorn or have the smallest snack ever????” Then next day realized it was water that came off. Whew.

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    They also decide that endorses going against nausea, but don-t bother.

  • your social life is destroyed because your are fat. let us help, we have the solution, just copy and paste this link into your browser
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  • I heard having a high amount of carbs also can cause water retention. I’m sure both sodium and extra carbs (and also extra calories) contributed to my 2 pound weight gain after thanksgiving… but most of that has already come back off thank goodness.

  • Hello all,

    losing weight can be easy if you have all necessary information

    Follow EZdale.com to see how I? lost 27 lb in 3 weeks

    Instead, try fasting diets.

  • I’ve given up most fruit but I love Strawberries and raspberries. I see them in loads of keto recipes but Im not sure exactly how much is too much.

  • a good friend of mine is losing a lot of weight with gs.has anyone else heard of it? let me write down their site name so you can have a look,just copypaste it into your browser
    GOALSUMMER2013.INFO

  • Google Fast Fat Furlong… It’s the best diet out there. It’s a nice video you’ve put together but wait until you see the diet plan taught when you download Fast Fat Furlong… My brother lost 5 pounds in 1 week.

  • Hey Ben I have been battling this for about two months now where I haven’t dropped any weight. I started lifting weights with a friend about a month ago any advise?

  • I’m 5’6″ tall. Hovering between 195 lbs and 200 lbs. BMI says I should be 136 lbs…hahaHAhaHAhaha…. (Sorry, let me catch my breath). I am, however, still around 20-30 lbs from my ideal weight (in my opinion).

    Caloric deficit works (I love myfitnesspal!). Recently, I watched the video on cutting vs. bulking. I don’t want to bulk. I would say I am in my ‘cutting’ phase. (I’ve lost ten pounds in the last 3 months or so). Question: Do I lift moderate weight until the burn, or do I still push myself to lift a little more each week (or that extra rep, depending on the situation), like I would in the bulking phase?

    I go to the gym two to three times a week, but I have a tread climber at home and some free weights on days I don’t make it to the gym.

  • Great video. Needed to hear that. Started my journey on 11/12/16 at 255 lbs. Now at 248 lbs. I got a long way to go to get under 205lbs. Stay motivated my friend.

  • do not wait till is too late and start burning calories now.just copy andpaste this site into your browser-window.
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  • Hey i being trying to watch what i eat and stuff but its so hard… im not losing any weight, please help me.my diet consist of maybe a banana in the morning with egg, then through out the day i have salmon with avocado, and also i eat a lot of watermalon through the day as well as well as green tea, Its so uncomfortable when i urinate sometimes. Please help me

  • feel sexier, we have a quick guide of practical fat-loss strategies for people who are struggling to lose weight. copy and paste our site name into your browser.
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  • They laughed when I told them I would get rid of fat with Zippy Fat Loss, but then they saw the results. Do a search on google for Zippy Fat Loss to see their reaction. (You should see their faces!)

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  • nice vid, good explanation, I learned from it, thanks! I have a question…….I have been doing intermittent fasting now for 3 months and have definitely experienced fat loss and muscle retention. I did not have a lot of fat to lose, maybe 15 lbs. worth to be shredded. I still have belly fat (the same fat that’s been around now for about 35 years!), and can tell it’s going, slowly. There is also some loose skin, will that tighten up? So, when you go from 225 down to 210, does it all tighten up?

  • I started my intermittent fasting but I can’t let go of rice. From 80 kg. Im down to 70 kg. for one month with snack in between after every two meals a day with a cup of rice and having a cheat day every five days. So by now Im doing intermittent fasting for one month, with just one cup of rice a day instead of two cups a day that I am used to and see what will happen. I will update my weight after a month. My goal is after one month of one cup a day rice, I will try no rice for another month. Im doing it slowly but surely because I am used to eating rice everyday of my life. Im having 3-4 meals with rice, sometimes more than three cups of rice especially dinner time.

  • sure is right. we must kill the bad fat and belly first to get the 6 pack. btw!but ye I heard that most of the celebrities used to follow to kill their belly using this 7 food items. get to know here => bit.ly/194db6x?=gnkkj

  • We find that most people following weight loss surgery need to consistently sip water throughout the day to manage their water intake. What do you think is the right amount of fluid for bariatric patients?

  • Hello, have you tried “Belly Fat Quencher” yet? Just go to that web page: BellyFatQuencher.com There you will see a beneficial free video presentation by a well-known physician revealing the best way to burn weight. It made it possible for Cheryl to get rid of her tummy fat. It may help you out as well…

  • <3 this is an advice for all the viewers who want to get rid ot those extra pounds. just copy the domain you see below and paste it into your-browser
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  • 1:11 isn’t true. I lost 25lbs in under 2 weeks on a calorie deficient OMAD diet. That was over a year ago and I still am that weight today.

  • Glad I found this video. Youtube is fantastic for this form of info.

    My homeboy was previously bullied. He stated he was about to get bigger muscles. I chuckled at him because I didn’t think he would…. Then suddenly he added 40 pounds of pure lean muscle mass. He made use of the Muscle Building Bible (Google it). He does not get bullied any more. I personally registered the other day. See what goes on. Not to mention the guys emails are fucking interesting!

  • Reminds me of when I used to have to cut weight for wrestling and I hated it!! I had cut 13lbs in one night one time… never again. I go by how I feel and look now. I would be completely drained of energy trying to make weight then yoyo right back up.

  • Guys! This is a great tip! When you go to the supermarket never, never, never go being hungry, if you do so you’ll buy lots of unhealthy food.
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    Now I want to build muscle, do you know a good exercise program?

  • Im not a body builder, but when I diet I eat 1500-2000 CALORIES depending on how quickly i want results and on sundays ill cheat and fast until 3-5pm and eat a chipotle bowl with double beans and chicken/steak and a large protien smoothie. That has amazing effect will help you lose 1/2″ every week.

  • I lost between 5 to 10 pounds on average every week and 1/2 thanks to the tips, information, and demonstrations on POUNDALE.COM. If you are struggling to lose weight like I was, I would definately check POUNDALE.COM out, I absolutely guarantee you will lose weight for you, no matter your metabolism or diet!

    The connection discharges the motion.

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  • Finally that myth of “under-skin” water is debunked by professional. I’ve always suspected that it’s just a fat. Thank you for this video! I hope many people would find this info motivating for not quitting too soon on their “cut”.

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  • I follow your wife on insta and have obvs seen pics of you, and I was NOT expecting you to sound.. That chipper? Is that weird? I was expecting a monotone voice hahahaha

  • what?? cut fruits and grains?? im vegetarian and hate milk products, dont eat fish and meat., what im i supposed to eat on keto lol. time to research i guess… thanks for the video anyways

  • Thanks for All the Science Behind the KETO..its the Way of Life.
    I tryed All diets, and nothing works on me since 4 years Bodybuilding. Now on KETO since 5 months and starting IFF since 1 month, and almost lose 21kg From 100kg. Now At the maintenance Weight for préparing a IFBB contest. Let’s see how far the KETO can bring me To. Its Already a Big Winning expérience compares To my friends and other members with i’m preparing at my Gym, I have the Best losing Weight and hold muscle mass compares To my friends who are YOUNGER and in the Hi protéin & low Carb Diet, 6 meals.
    More To say, every year I trip to Las Vegas for the New Years Eves binging and Cheat meals almost everydays on buffets and bring 3-5 kg with me coming home since 10 years.
    This Year for the first time I lost Weight at Vegas, and leaves a plateau (after 4 buffets and Food court enverydays). So Happy I’was able to stayed on KETO everywhere we’ve been found my Foods everywhere.
    Every morning I learn Piano and I was really impressed of how its easyer now To remember all the keys and notes of multisongs without partitions.
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  • My coworkers laughed when I told them I was going to burn off fat with Slim Body Maximizer, but then they saw the results. Go google Slim Body Maximizer to see their reaction. (It was epic!)

  • I see people saying you only drink water when you feel thirsty….. by the time you feel thirsty you are already too dehydrated. The first signs of dehydration are usually headaches, fatigue and lack of focus. Listen to your body to remain healthy.

  • omitting meals the body of a human enters in starvation mode then you over eating the next meal and then you GAIN POUNDS!!!
    I study that on a ebook, the links to the download is on my profile.
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  • Hello all,

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  • Love your videos, very glad I came across your channel it’s now one of my favourites! Always so educational and you clearly know what you’re talking about ����

  • You almost got it. The body also needs to know how to use the fat it has excess to and just limiting carbs is not going to fully do it.

  • Hey there, have you tried “Belly Fat Quencher” (just do a Google search for it…)? There you will find a useful free video. This made it possible for Sonia to lose her belly fat. Hopefully it works for you as well.

  • Hey Paul, I normally love your content but I did not like this one. I know you are a bodybuilder and a coach for people who compete. But there are a lot of ‘normal’ people watching your channel I work out a lot and I love to get stronger and have more visible muscle and not too much bodyfat, but I am not going to do a prep. And I think its the same with a lot of people here. In my opinion I suffered from anorexia many years it’s not good to advice anyone who is not a professional bodybuilder to eat the same foods every day and to eat on the same times and drink the same amount of water every day. Thats not healthy I think mentally and physically. Eating a bigger variety of foods is so important. And I get that as a bodybuilder who is on prep you might have to do some more extreme things* but for the average person that is just not really realistic to do. I know you just give advice and didn’t say anyone had to follow it but I think you could have covered the topic differently or should have pointed out that that are tipps for people who do this for a living. There are a lot of other substances that causes bloating and you could have touched on them.
    Anyway I really like most of your videos and I am thankful for the great content you provide.

    *I still think that especially on prep where your calories and food intake is limited, it is very important to eat a great variety of foods and thus get as much different nutrients as possible. And I get that you don’t want to be bloated on stage, but the weeks before I’d rather have some bit of bloating with a healthy diet than a non-bloated body that only gets the same foods every day.

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  • Oh honey, I gained 5 pounds in 2 days and its driving me nuts. I have lost 3 of them but im still working on getting rid of these last 2�� as far as im concerned i still weigh what I did before the increase or less.

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  • Everything you say is SO relatable! I just started watching your videos and I am feeling a lot more motivated even though I have been down about it lately.. Thank you so much

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  • Hello there, have you considered “Belly Fat Blaze” (google it)? On their website you can watch a helpful free video. It made it possible for Sonya to burn her belly fat. I hope it will help you too.

  • Thanks mate. i did some research about it after i saw your comment and found some things like hyponatremia, in other words drinking too much can lead to death. I started guzzling like 4-5 litres a day, but i think i’ll slow down now.

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  • I dropped my liquids upped my carbs, im eating healthy and non healthy carbs and im losing weight consistently ever week.

    I dont eat or drink between meals and i no longer get them high fluctuations on scale causing me to stress.

  • Newair is a great company. My husband did a review on their humidor and he loves it as well. I love your channel btw. Always great content. Watch your videos as I eat my breakfast. ☺️

  • Thanks for posting. Your videos have helped me immensely.

    I do have a question. You say in this video that your carbs must be less than 20g daily to get into ketosis. However in another video you say your NET carbs need to be between 20-50 and that some people have to go to as low as 20 net carbs.

    So when you say 20g in this video are you referring to NET carbs? I’m just a little confused. Thank you again for your great videos.

  • Thanks for the info yes I was doing good keeping my carbs low but when Halloween weekend came I ate at Burger King had a soda had a couple of drinks so now I have to start over ������

  • I’m doing everything right and only lost water weight. I’m stuck on that weight though I’m doing right. The only thing I need to do more is exercise, but I feel so tired and weak and heart palpitations and heavy sweat and brain fog. I exercise 1 or 2 a week because of the above symptoms. But I’m doing the diet right. I’m disappointed. ��

  • I can’t lose fat! I’m peeved and discouraged. Finally last month I Googled Belly Busting Box and started utilizing their strategy. Up until now I’ve lost 12kg and plan on losing more. Seems to be really the only diet regime that actually works. If you’re having trouble losing weight, research it!

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  • Just out of curiosity. How do people on high carbohydrate-low fat diets lose over 100+ pounds? I don’t know anyone personally, but I hear of their stories looking at the trash mags in the checkout line at the grocery store or on TV shows?

  • I’m a runner and have been for 20 plus years. Average 25-30 miles a week but was not feeling great. I’m 5’3 medium built and weighed 134 pounds and 49 years old. I started IF & Keto mid August and now weigh 124 pounds. Very simple and I don’t miss carbs. I use to rely on Cliff and Power Bars, but no more! I’m doing 2 Meals a day 16:8 IF… some days longer fast. Thanks to Dr Berg AND Dr Jason Fung I’m feeling great! Turning 50 in February 2019 & want to be around 115-120 pounds. Very happy so far!

  • 2-6 weeks? How am I supposed to go home every two weeks to visit mom’s and eat her food? Gotta find some keto supplements for those days

  • Great video and Paleo definitely was the best condition I’ve been in. However when trying to gain size i just have no energy without carbs. What do you suggest. Mainly is just eat carbs around training and then drop carbs. After a few days i can get flat and tired and need to increase carbs.

  • Some studies say you store 2 grams of water per one gram of carbs. But many studies say 3 grams. And another study said at least 3 grams, with some situations the ratio was much higher.

  • I’m currently trying to loose 28 pounds for the 20th July for my university graduation.

    For breakfast I have half a cup of porridge and a apple with black coffee.

    For lunch I have a small tin of mackerel and salad with no dressing.

    Dinner I have grilled chicken and salad again without dressing.

    I’m currently 8 days into my diet but I want to know any advice you can give to achieve this goal or even go beyond it.

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  • I have been sticking to very low carb religiously. However, if I eat all the greens I am supposed to eat daily, then the low carb theory goes out the window. Am I or am I not supposed to count these green carbs? I am confused

  • this is such an important video, it describes my situation exactly. I have been cheating most weekends and not really getting anywhere. Time to get serious! thanks Dr B.

  • CAN SOMEONE PLEZZZZ TELL ME HOW MUCH IS A GRAM???? Like equivalent to what?? 20 GRAMS of carbs? Is that one slice of low cal bread? HELP n thank you.

  • Thanks this helped I’m 13 and my abs are gonna and I look fat and I gained 3 kg but I think its water so its time to start boxing again

  • I’m doing low carb but still get about 80g of them a day, that said I am eating only ONCE a day. I already feel better and I think you don’t need to do Keto all the way(eating no carbs at all or very little) -Meaning, I do eat sugar but that’s from grapes, strawberries and an apple a day, it’s still not much, I stay under 10g of sugar per day. I did this for a week now and I think it’s working out so far, I wonder how it will be in the future, I sure hope I can keep this lifestyle going…

  • Even if you are following keto diet and you are not in a calorie deficit you wont lose body fat. Keto is not magical if you cant eat less than you burn you will never lose body fat.

  • Can I have sweet potato as my only health carb. I am a VSG patient so I don’t consume much food at all. Sometimes I crave sweet potato with cinnamon

  • I have lost weight many times before never dropped below” my set point” and then would gain it all back with intrest.With keto i dont feel deprived…

  • BECAUSE EVERYONE KNOWS ITS OKAY TO DO THAT..SMH..that’s the dry humor again..love you and Karen both thanks so much 6 inches off my wait 20lb down almost 30 days in now.

  • yep. You are smart if you understand you need to eat right at your age to kill your belly. Listen to this Do you know about the 7 odd foods that kill belly fat if you don’t know about them you must see this. you can watch out here > bit.ly/YTwdLV?=xyczt

  • Getting help me to lose weight I’m shocked I did this perfectly including the 10 cups of vegetables that I nauseatingly blended in the blender and drink at my 1 o’clock meal and also at my 5 o’clock meal sadly did not lose nada not 1 pound nothing that I do have a horrible rash we can talk about God knows when that’s going to go away pretty awful

  • Been on the program 40 days just went to the doctor today I didn’t lose not 1 pound not one ounce nothing and I didn’t cheat I ate two meals today between one and 5 PM that was it and I’m exactly the same weight worst thing about it I have the keto flu for 11 of those days in the 40 days and now I have a rash so bad it hurts this is so much fun LOL not

  • It’s not impossible to lose more than water weight while eating carbs. I’ve done it before. I had to do 45 minutes of cardio almost everyday, and I didn’t go overboard on carbs, but I still ate plenty of them and still lost 60 lbs in about a year. If you’re truly in ketosis then you can probably do all of that without doing any cardio, and probably feel better along the way.

  • Hi what if your healthy and a blood test shows all your levels are good.I’m pretty skinny,fit,eat healthy lots of greens no gmos for three years now.but still tired have sinus problems which lead to sinus infections and prostate issues which I know is due to inflammation. If my diet is good what else could be the root cause? Thank you for videos awesome!

  • Very good! Has anyone used the diet plan taught in Sweet Weight Shredder? (google it) I read about a lot of obese people who’ve shred weight by watching the video. Take a look for yourself.

  • I have a question dr.berg. With keto and IF, I have loose 14kg, in 1.5 month.. thank u so much. My question is after loosing fat from face my cheeks r drooping. Please tell me how to tighten loose skin from face n belly. Please do skincare video on anti-aging n open pores����

  • Awesome video doctor. Question: Should I do IF everyday on a Keto diet?. I’m currently doing IF only Monday Thursday but keeping a Keto diet for all 7 days of the week…is this good?

  • It would be a shame if you did not get ripped when these other people are able to burn calories easily with Slim Body Maximizer (search for it on google).

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  • One of the best ones vids of Dr berg I’ve seen!! that’s the hole key of really loosing weight and what happens when people don’t loose it either

  • You are a good doctor but its not real True what you saying.. because you can lose weight and fat even in a diet with carbs because you just need to cut the calories and not the carbs… a calorie is a calorie No matter Where iT Come from

  • Hey Everybody! I’ve Lost 14 pounds and many inches in less than 2 months by following dr bergs advice. Right now I’m enjoying my own recipe of whipped cream cheese with a stevia xylitol blend and Lily’s chocolate chips thrown in. Yum! �� dr bergs sweet treat recipes are great too. ����

  • Dont eat fruit, dont eat grains, encourage ketones? How is that healthy? Just eat within a calorie deficit, calories in calories out. You may look healthy on the outside but on the inside your body will cry.

  • Am I really the only one who’s doing Keto for other reasons than weight/fat loss? I just wanted to be and feel healthier. My skin looks and feels far better since I switched to Keto + OMAD. I have more stamina and energy during my workout/sparring sessions. I can enjoy my bag of potato chips once or twice a month without getting acne/bad skin in return (couldn’t do that before). Getting rid of insulin resistance and inflammation goes a long way. When the day comes where I can’t see my six pack anymore, I’ll know what to do:)

  • Normally I’d hate a YouTube channel self-advertising through their video like that, with the amount of information given, as well as the ad coming at the end video was great imo. Sucks the channel is so small atm tho.

  • I do this trick, when I have a crazy day of eating I just skip the scale for a day or two and am happy with what I see when I get back on

  • Thank you Dr. Berg for all this awesome knowledge you have shared to the world!
    I have seen a lot of your videos & have used you as a reference when I speak to family members & friends. I truly appreciate what you do. Thank you.

  • That’s a really good idea about not stepping on the scale back from vacation. Had someone once do just like you said and was up 10 lbs when she got back. 3 days later she was the same weight as before she left.

  • I am a 22 year old who started doing IF first because I had bad acid reflux that destroyed my vocal folds but I am so underweight and want to pack on more weight whilst IF and on Keto and I don’t want to quit Keto because it’s helped me so much with my studies and productivity. It’s just so much weight loss and it’s impossible to gain a Kg. Is there anything I can do to get big while maintaining this diet? Also, I go gym twice a day mostly resistance training and I don’t want to quit that too.

  • hey Dr Berg when you say 20 carbs do you mean 20 net or 20 total carbs. I am not sure how to get enough vegetable into my diet if its below 20 total carbs. I find it too difficult to sleep with less than 50 carbs.

  • I went from 188 to 192.4. Is that from fat or something else? I lift a 25 lb weight a bit everyday for the USMC. I wasn’t happy to see this because I lost a crap ton of weight and don’t want to gain more.

  • I haven’t weighted myself since I was 294 pounds. Now I obviously way less but I’m nevertheless still so afraid to weigh myself and see what I am now because I don’t want to see if I tricked myself into thinking I lost weight but in reality I lost nothing.

  • This was perfect for me. Lost 15 pounds week one, 6 pounds week two and only 1/2 a pound week three. I have had some days where I probably had over 50g carbs never a lot and mostly days of 25 carbs or less but probably just enough to keep me from building a ketone adaption machine.

  • They laughed when I told them I would burn up fat with Cosmos Fat Loss, but then I showed them the results. Go google Cosmos Fat Loss to see their reaction.

  • Hey YouTubers, have you discovered Atomic Fat Loss? (look it up on google) You will discover the crimes we commit against our bodies. With Atomic Fat Loss, you will discover how to burn calories quickly.

  • You dont actually lose the fat when people say they’re losing body fat, you only shrink the fat cells to a extent and then you dehydrate before the contest and wall-a. The down side is that you only can do it relatively easy if you’ve kept a relatively low body fat percentage straight outta high school or college till what ever age you are staying between 10-15 % all year long. Those dudes getting shredded aint losing that fat, they’re only putting on more muscle while keeping that range of body-fat the same through out the year before they gotta cut. And what happens is that the fat ratio to the amount of muscle you carry decreases and you start noticing that the amount of fat you had more or less rearranges and distributes over your whole body more efficiently and then you started calling yourself Zyzzs like that dumbass Jason BLaha. If you over eat tho, and gain new fat cells naturally like some of us normal people just chilling and lifting weights, there’s no way you losing it naturally unless you do that female shit getting liposuction and them other treatments were they gotta take it outta you literally. One last note, fuck the weight Dont worry about the weight, pay attention to how your bodies shaping and acquiring better muscle maturity over time, and we ain’t gonna judge if you put out a few ads on your videos, we don’t judge when a G making money.

  • So I went off track, a whole I went from eating 1900 to 2500-3000 everyday and have gained 7 pounds, would most be waterweight or fat x

  • Paul can I send you a pic

    I need major help 225/6ft. Double chin. Bloated ect.

    Just need a blueprint please

    Many blessings to you and yours.

  • Hey YouTubers, have you heard about Lean Body Blaster? (Google it) You will learn about the serious crimes we commit against our bodies. With Lean Body Blaster, you will discover how to lose weight quickly.

  • Makes legitimate perfect sense I try to explain this to my clients I give the more black n white version stuff im not too great at articulating stuff I’m working on it!! This was very helpful

  • I like your content but quick question. As a collegiate wrestler I have to cut about 20lbs, I’m 5’9” and 198lbs. I need to drop to 175lbs. I have my calories at 1600 and 35/35/30 macro split. Is this a bad or good idea for an athlete? Thanks brother keep up the good work!!

  • Google the phrase Sweet Weight Shredder… It’s awesome. It’s a nice video you’ve put together but wait until you see the nutrition plan you could learn when you check out Sweet Weight Shredder… I lost 5 pounds in one week.

  • This might sound a really stupid and obvious question. Will creatine cause puffiness? Or will it only cause puffiness if your not drinking enough water? Love the content by the way, all the best buddy.

  • This makes so much sense, thanks for sharing. I needed to hear this. I’ve been doing all of the wrong things. This is very helpful.

  • Hi Paul, I have a couple of questions, first I’m super excited to have joined The 90 day transformation challenge. I’ve worked out and lifted weights and ran when I felt like throwing in some cardio since a teenager playing some high school sports. Now 48 years old three kids later and finally being forced to have more time because of corona, I’d like to take this challenge very seriously to uncover the fat from my body and see muscle definition. I’m 5’3 and started at 130 pounds. I did purchase a body fat scale but I’m not sure how accurate they are? Also I did the calorie calculator on your website and for my height and age my calories need to be around 900 to lose about 2 pounds per week. I’ve been keeping my calories about 1000 because 900 is quite difficult every day. I did lose about 4 pounds so far and it shows that the body fat has gone down 0.4 %.
    This week the scale hasn’t changed. I’m just wondering is it because I’ve never stayed strict for 90 days? Do I trust the process and the long-term result will pay off? Or do I need to drop my calories more because of my age and height?

  • That’s why the definition is not showing up? This weak at home my upper body seams better,but legs seams the oposite! Hi since Portugal!

  • We have been dropping weight such as never before, implementing the weight loss plan “lyly amazing guide” (Google it). It’s been the most successful plan I’ve ever applied. Only Google “lyly amazing guide” and read all the information.

  • OMG under 20g of carbs?!?! What happened to 20g-50g net carbs? Is that no longer good enough to lose weight? You mentioned it on your Net Carbs videos.

  • Hi there, al something really strange happened, about a full day ago, i weighed 105kg, then for that full day i started a water fast which ment i ate nothing for 24hrs, when i woke up this morning i weighed 100kg! What id like to know if its normal to loose this much in a day or if its just water weight

  • This is why i love your videos. You always explain something realistic which normal people do in their lives. People are not robots, we do have times where we want to astray a bit from a very strict diet routine.

  • Google the phrase Sweet Weight Shredder… It’s awesome. Nice video but wait until you discover the diet you could learn when you download Sweet Weight Shredder… My brother cut 8 lbs in just one week.

  • You do realize they sell scales that tell you what your water fat and muscle percentage is. They will even throw in the BMI for free

  • Ok so I get this. I lost 85 pounds doing keto in a year and a half. What about long term? What’s the secret to doing it long term? Cuz I stalled for a year, I was always cold, my hair fell out. Staying under 20 carbs stressed my body into hypothyroidism and adrenal fatigue. I never made it to my goal and have gained 40 pounds back.☹️

  • is there any scientific study or proof which approves ketogenic diet is safe in long term?
    does any one did it for longer period of time 5 years or beyond

    1) in india there is state Kerla where people are using so called healtiest fat “coconut oil” for decades all pure natural coconut oil not processed or refind still this state is one of the highest for cardio vascular disease in india

    2) processed meat is directly linked with cancers many research have scientific evidence

    3)all the meat products chickens.beef,pork they are all raised by injecting harmones by eating these meats we are loading our body with toxins which can raise risk for cancer,not every one can afford to buy grass fed organic meat

    4) lowering insulin by keto is great but in this process are we opening doors for many other problems,looks like there is more to this story(ketogenic diet)
    i belive more research is needed to establish its safe for everyone including people with pre exising healt conditions

  • hey doc.. many people say you dont need lower carbs to burn fat.. just decrease your daliy calorie intake 400 or something.. is that true? I ve seen many athletes eating all the carbs and they have no fat because they burn more calories than what they eat.. I will be glad if you answer

  • been in a deficit for 16 weeks down to approx 10%bf…leaving for vacation saturday…anything i can do to improve this last week…carb load? sodium? thanks!

  • I’ve gone from 200 to 160 pounds, but I still have a good amount of belly fat. Do I need to lose more weight, or do I need to start doing more exercises that work my core?

  • i weight about 90kgs i use lemon and ginged diet and then i drop my wiegth about 84kgs in just 3weeks but after that i am stack at 84kgs but i am losing my belly fat not the wiegtht after i drop to 84kgs can some one figure out what happening i am losing bely fat but not the wieght i am stack at 84kgs

  • How about for a man who’s not rich to afford the diet plan on keto? here in our country rice + simple dish is the main food here, all of keto diet plan are so expensive here

  • I just got the book today!!!! And I got to the chapter with the body types in it. I’m confused to whether I’m Adrenal or Thyroid. I took the quiz and I am still confused. But I’m already on my 2nd month of keto:) hihi

  • That was a great video Paul! I think this will help ease a lot of paranoia and stress people have when they rely to much on the scale to judge their progress!

  • I 100% agree with dodging the scale when you know it will be high, I learned this too. Whenever Id have a carb up after a low carb phase, its exactly like you say, all the common sense and knowledge can tell you its water weight, but seeing the scale jump so significantly always casts some doubt and worry in the back of your head regardless, so I just avoid it for 2-3 days afterwards now
    .

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  • Idk, but for a long time i had trouble keeping my weight lost progress on a steady decrease even tho i was on low carb and a deficit diet, my weight would be up and down, until recently i change my diet…again, i went back on a flexible diet, i upped my calories ��, upped my carbs ��, but i wasnt getting good results untill i decided to stop drinking a gallon of water threw out the day, now i drink a 20oz of water after my meals lunch breakfast and dinner, and i stop taking bites of food or junk food between meals. And i been getting really good results ������.

    I’m consider obese, i don’t run or do intense training, so i thought to my self do i really need this gallon of water all day? I do exercise, I Lift weights 3 times a week for about 30 mins or more and do a mile walk.

    Idk, so far this new remedy is working, im making really good progress ������

  • We always do a weekly test on an inbody tester and we always did it on Wednesday because monday we weigh easily 2kg more because we drink and eat what we want over the weekends

  • Did really good last week. Lost 3 pound. This week gained 3! DAMN IT!!!! I can’t eat much less, and feel halfway decent. At a 500-700 cal deficit. Has to be water. Maybe I’ll try to flush it out, but how do you do that without flushing all the electrolytes out too?

  • I have gained 1 and a half pounds in 2 days from sugar and salt, Ive been eating sugar for 2 weeks as Im really stressed and seems to have accumulated or I have the slow metabolism back again. How do I fix it? I do this with sugar when I am unhappy was overweight twice. The bad effects have demoralized me completely. Is there anyway I could get this back off. I was binging as I was stressed over a relationship. I have anorexia and used to eat very little and run 2 hours a day. My metabolism had tanked. I got it tested and found that I was undercutting making it slow down. Id realized Id probably die if I did much more exercise. When I increased a little I lost loads of fat and worked out better, was able to buy new clothes. Then two weeks ago I hit a plataue and started to gain again Id cut my calories as I was eating late as I was dating. I ate out. It was miserable for me. I walked a lot ran and ate far less. My body temperature dropped and I got headache. I know I should have said something. I tried to increase a bit but ate a lot of sugar as I was stressed. I am now up one and a half pounds in 2 days. I have eaten pretty much nothing but sugar and salt as Ive been rushing around. How would you undo weight gain from several weeks of excess sugar and salt. Its messing with my head. Being overweight damaged my bones and I am beyond distressed as I have a deep phobia of gaining weight i will only weigh about 4 pounds over the lowest recommended weight. I have taken some immediate steps ended the relationship and looking for sugar free foods from today.

  • i just lost 25 kg in one year from 135 to 110 ( 1,94 height. want 100kg ) and now with knee injury and jojo i got it back to 138 now im so fucking sad, last week i started again workout and healthy food.

  • Earlier one day my legs were thin when I come back from school eat a watermelon and my legs just look fat and how do you keep that from happening

  • I was just looking this up cause I was 240.0 this morning worked out a bit then had a veggie burrito from chipotle since it’s Sunday and I consider it a treat yourself day so I hand that and a izze I continued to clean my house play piano a bunch of stuff drank like a half a gallon of water then checked myself on the scale and I gained 4 lbs it’s not a huge jump but it devastated me I get the chipotle and Izzie gaining me about a pound or 2 but 4 and I drank a lot of water is it just the water and will it drop back down

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  • for me I will start the week with as much water weight as I can like eat beans and a water in the week end and weight myself on Tuesday by Saturday I see the scale number go down and it keeps me more motivated to work out

  • Fluid fluctuations actually make tracking weekly body fat changes impossible using just simple weight scale. Few weeks average and trend line has to be used and even then fluid balance may mislead heavily.

  • I can bend to wash my hands and my back will go out and I become leaned to one side. So i guess that will cause me not to be able to work out causing me to be a fat waste of space. I ha e has x rays and it’s just muscle issues. Is there any hope?

  • I can’t lose weight on the scale unless I eat less than 1000 calories a day and it’s too hard. I’m still getting more lean and smaller but the scale isn’t changing. So lately I’ve been eating 3000-6000 calories and I can’t gain weight ����‍♂️…

  • Hi Sir what is the difference between drinking regular water vs sparkling water! Specially regarding sodium and water retention? Thanks

  • I love how straightforward you described the process of them contacting you for the product recommendation. I think that will make a lot of people, me included, trust you a lot more when you recommend something.

  • I learned to stay away from sugars, salt, and drinking too much water…all can cause water retention….bloated belly…����������������

  • Yes, dehydrating your muscles is very, very bad. I ended up in the hospital for a week with rhabdo by doing that. Ended my athletic career.