Formula to losing weight from BFL Tracker

In general (and this varies depending on weight, diet, salt intake, and water intake):

Week 1-2: 5-10lb water drop. Especially in people at 27%+ body fat.

Sustainable afterwards: 0.3-0.8lb week, though some people can get two 1.2.

If you achieve 5-6lb per month (month after month) you are doing good. Some people do more, others do less.

The initial water weight drop has to do with changes in your diet. You'll probably have a lower salt intake so you'll drop water weight. If you ate more before starting BFL, you'll excreting what you ate prior to beginning. If you were a big "pop drinker", and you taper off... that can also case a water weight drop.

A physical pound of fat cells takes approximately 3000 calories to reduce. (They don't really go away, but they'll deflate into an expended, non-energy retaining state that doesn't take up hardly any space).

Most HIIT workouts (Aerobics or weight) burn about 250-350cal. They come out the same because you to intense workouts with aerobics, but only for 20 minutes. With weights, you are less intense, but it lasts twice as long... so it comes out about the same.

Across six days, that's approximately 1500 (at 250/workout) to 2100 (at 350/workout) of calories burned directly through exercise. With HIIT aerobics, your heart rate will remain higher a while after you finish... so you'll probably burn another 300-600 across the week in the hours following your workouts.

On top of that, you'll drop your caloric intake by about 100-200 calories per day below what you'd normally consume (you'll hardly miss them), and reduce the amount of carbs and fat. That will give you about another 1200 calories of loss.

Off set this by the 3000-4500 calories you are likely to eat on your free day... (You might laugh... but lot's of folks do it!), and you'll net a loss of about 2000-2500 calories per week.

Using the 3000cal per pound rule... that gives us the 0.4-0.8 weight loss per week. It's sustainable and real weight loss.

Of course... you'll also have +/- 3lbs of water weight fluctuations at any point within a day... so you really want to look at the overall trend of your weight (if you look at weight at all).

If you were to keep an eye on the moving average of your weight (Last 7 days divided by 7 -- taken at the same time every day -- completely naked to offset the weight of clothes).... you should see a general drop.

"Moving Averages" are the same type of analysis used to monitor stock markets. It's a statistical way to even out the peaks and valleys of volatile data.

For "Scale Hounds", I'd recommend weighing yourself naked, in the morning after you go to the bathroom and before you eat. That's probably your lowest-weighing point of every day.... because you'll have gotten up 3-4 times to go to the bathroom and won't have eaten for about 8 hours. It's the best "Feel good" scale moment of the day.