🧬 The first thing you lose on a diet is not 'fat'.
You lost 2kg in a week.
"I lost 2kg of fat!"
…Is that really true? 🙄
Today, I'll explain a little bit about what's happening inside your body 🔬
📉 The first thing to go is 'water'
When you start a diet, what drops first is mainly 👇
✔ Glycogen (stored sugar)
✔ The water bound to it
1g of glycogen in the body is bound to about 3g of water.
In other words...
Reduce carbohydrates
↓
Glycogen decreases
↓
Water is released
↓
Weight drops all at once
This is the true nature of that 'initial rapid drop' 💧
🔥 So, how much is 1kg of fat?
To lose 1kg of body fat,
a deficit of about 7,000 to 7,200 kcal is required.
For example, if you have a 500 kcal deficit per day...
7,000 ÷ 500 = about 14 days
In other words,
It takes about 2 weeks to lose 1kg of fat.
If you lost 2kg in 3 days, that is not fat.
If you misunderstand this, your mental state will collapse later 😖
😰 Why is this important?
The reason is simple.
"Because the amount you lost first will come back."
Add back a little carbohydrates
↓
Glycogen recovers
↓
Water returns
↓
Weight increases
But that doesn't mean you gained fat 💔
It's just a physiological phenomenon.
Many people panic here, thinking,
"I rebounded..."
and rush into extreme restrictions.
But your body is normal.
📊 When does fat actually start to drop?
After a stable calorie deficit continues,
it happens gradually starting after about 1 to 2 weeks.
Moreover, fat does not drop evenly.
✔ Visceral fat first
✔ Subcutaneous fat slowly
This is why changes in appearance are slow.
🧠 Looking only at the scale leads to failure
Weight can easily fluctuate by 1-2kg due to:
✔ Water
✔ Digested food
✔ Hormonal fluctuations
✔ Salt intake
Women, in particular, also fluctuate due to their menstrual cycle.
So what you should look at is 👇
📌 Weekly average weight
📌 Waist circumference
📌 Photo comparisons
Look at it as a "line," not a "point."
This is scientific thinking.
💪 The reality of a proper diet
・Drops quickly at first
・Then slows down
・Occasional plateaus
・Drops again
It progresses like stairs.
It is not a straight line.
🌱 Summary
The first thing you lose on a diet is
❌ Fat
⭕ Water + Glycogen
1kg of fat is about 7,000 kcal.
Rapid changes are mostly water 💧
Those who know this don't panic.
Those who don't blame themselves.
Which one will you be? 🥰
Your body hasn't betrayed you.
It's just working exactly as it's designed to.
Understanding is your strongest weapon.
Let's take it one step at a time today.
If this article was even a little bit helpful,
please like, follow, and comment 🤝🏻💜
Your support gives me strength 🌺
Kokua fit Representative Trainer Yuka