I'm currently helping a person cut weight. They've agreed to let me share their daily weight chart as an update to my Weight Fluctuation blog so you could see what that looks like for a real person. Like I did, this person weighed in daily at roughly the same time of day on the same scale.
A Few Notes On What You're Seeing:
From the left side to the red line is before beginning to log food on a daily basis*. The red line is Jan. 2, but the concerted effort at changing eating habits started on Dec. 31. I intentionally left numbers out of the chart. For a sense of scale, total weight loss from peak weight on Jan. 2 to Jan. 14 is roughly 10 pounds, but the weight loss from average daily weight coming into the effort is more like 5 pounds. This is roughly on target for their goal of 1.5 to 2 pounds per week.
I believe the large drop from the 2nd to the 3rd came from an extreme caloric restriction on the 31st (~700 calories total intake on the day)**. I don't recommend starting a weight loss effort in this way because it makes you extremely hungry and unhappy from the beginning. If you have trouble controlling cravings, this would also make those worse. That said, each person is different, and it worked for them as a way to reset their brain's expectations of fuel intake.
You'll notice the bump up from Dec. 31 to Jan. 2 even though total caloric intake was drastically reduced on Dec. 31. You'll also notice several days where weight increased day-over-day, including a 2 day period where it went up despite no significant change in caloric intake or exercise day-over-day. While the general trend should be down, as it is in this chart, this is a perfect example of why you don't need to lose hope if you see weight move up slightly after you've started trying to lose it.
Again, build a solid plan, log your food, stay with it, and keep moving in the right direction. If I can help you on your journey, contact me and let's get started.
Enjoy your day!
*Logging your food is the single most important thing you can do in any weight loss effort. It takes so much effort to do this consistently, but you will be shocked at how many calories you consume and what foods are contributing to that. It will also force you assess in real-time whether you really want a cupcake at 2 pm instead of a baked chicken thigh for supper. It also helps tremendously when you are hungry at the end of the day and want to know what fuel would be most beneficial to you (maybe you get that cupcake after all).
**To be clear, the 700 calorie day was only for a single day. After this, daily caloric intake was reset to a target that would result in reaching the goal of roughly losing 1.5 to 2 pounds per week.