Very informative site—I was brought here by a google search result to your article regarding a more accurate estimate of the net calories per gram of fat, protein, carbohydrate and fiber accounting for the losses due to metabolism and storage. Us analytical types appreciate this.
I have become interested in better understanding the individual components of total body weight and how they fluctuate over a 24 hour period and during exercize. It seems they might be broken out as follows:
1. Lean body mass (excluding water and glycogen)
3. Water (in use in the body, excluding water in the stomach and bladder)
4. Undigested stomach contents (water and solid food)
5. Glycogen stores
6. Waste products to be eliminated (water and solid food)
My situation—I’m 51, have lost 50 pounds in 4 1/2 months and am 12 pounds away from my age 21 weight (5’10”, 170 pounds). I’ve done this almost effortlessly by choosing and eating foods in such a way to reduce my appetite, so that I do not have to resist cravings (because I don’t have any) so I can easily stick to a daily consumption of 1500 to 1850 calories (in fact, some times I fall short and have to force myself to eat. Weird). Eating low GI foods, grazing throughout the day, and going to bed satiated but with nearly an empty stomach seems to work well for me and burn the weight off. My calorie breakdown is usually 50% carbs, 20% fat, 30% protein. I track what I eat on SparkPeople.com. Occasionally, I will hit a 3-5 day plateau or spike (particularly after weekend parties and barbeques), but by Thursday or Friday, the weight loss restarts. Also, I took up casual cycling to raise my metabolism and increase my energy deficit.
Contrary to some advice, I weigh myself every day and enjoy being able to predict, see and therefore control and assure my weight loss. I have gone from thinking “there is no way I could ever weigh 170 pounds again” to knowing that if I simply continue to do what I have proven works for me, I will weigh 170, 165, 160 in less than 3 months—whatever I choose.
I’ve come to believe that by understanding the individual components of weight and how they vary over time, I can take the mystery out of why weight fluctuates so counterintuitively on a daily basis. Anyway, great site, and thanks for quantifying some of this!