I drop 10% or add 5 min cardio every week my weekly weight loss gets lower than 0.7-0.8 kg. I aim for 1 kg / 2 lbs of weight loss per week.
Much like you I lose about 2lbs per week and that is without even trying, usually on vacation. (The opposite for most people.) That seems to be a rate that is not even noticeable or uncomfortable for me. Then again my vacations are typically more active than most and I assume a vegan diet (my wife) when we are traveling in our Sportsmobile which is fine by me.
Been at it so long that I do not lose much if any muscle and very little strength, I just get leaner all over; don’t try to or even notice it (the absence of my reflection).
This last time I was away from the gym it was for 6 weeks and I lost 15lbs. People commented that I had lost weight but it was news to me until I was weighed in at the doctors office. My abs were far more pronounced, visible. That was all I noticed when I finally looked carefully in the mirror. Back home it was back to my old familiar ways and my weight finally got back up to where it usually is, my so called ‘set point’. Budging the needle down at home requires substantial effort on my part, the will power or the motivation I seem to be lacking at the moment.
But really in retrospect it was just being more active, eating 3 small meals a day (never in my life counted macros), no snacking and nothing to eat after ~6pm.
Just prior to that we were away in Tanzania for a month and 2 weeks in Seychelles. When in Tanzania, sitting in a safari vehicle all day and doing very little ‘exercise’ I gained I don’t know how much weight; fat, mostly because the food was very high in carbs, like heaps of rice and I love rice, I was in hog heaven. But protein being expensive and sparse there was not much of it. And fats, like fatty soups and avacados as big as softballs
My stomach seemed to grow by the day until my wife said back off on the food dude.
Seychelles was lots of fish and less food so that helped get me get back down to my fighting weight. Even in a tropical paradise I never ran around without a shirt or wore a tank top which might have gone a long way in keeping my body fat in check, vanity being vanity.
Never really paid attention to my diet as of late but being 67 now, those last two trips really drove the point home, what to eat and the effects therof. Pretty interesting.
Next 2 trips will be 6 weeks then 2- 3 months in our Sportsmobile. Will adopt my wife’s food plan again and will see what happens.
Long story short or short story long, 2lbs per week (I am calling this fat loss) comes with little or no effort, don’t even notice it.
Of course I am not prepping for a contest or really trying to lose body fat in which case I would probably be freaking out over every little thing in my food plan. Mucho respect here for the people who can pull this off.
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