Lost 3 and a half kg in my first 3 days…is this normal?

Understanding Your Rapid Initial Drop

When you lose 3.5 kg in the first three days, it is completely normal—but it is not all fat. In my years guiding thousands through the CFP Weight Loss approach, I see this pattern repeatedly. The majority of that drop comes from water weight and depleted glycogen stores. Each gram of glycogen binds about 3–4 grams of water, so when you reduce carbohydrates or calories sharply, your body releases this stored fluid. For someone in their late 40s or early 50s dealing with hormonal changes, this effect can feel even more dramatic because insulin sensitivity and cortisol levels influence fluid balance.

What’s Actually Happening in Your Body

The first phase of any effective plan triggers a quick reduction in inflammation and sodium retention. If you cut processed foods and increase vegetables and lean protein as outlined in my book The CFP Weight Loss Method, your kidneys excrete excess sodium and water. True fat loss averages 0.5–1 kg per week for sustainable results. Losing more than 1 kg weekly long-term risks metabolic adaptation, where your resting metabolic rate slows to protect energy stores. This is especially relevant if you have diabetes, high blood pressure, or joint pain that already limits activity.

Protecting Your Progress and Avoiding Common Pitfalls

To turn this promising start into lasting success, focus on consistency rather than speed. Aim for a 500–750 calorie daily deficit through simple habit changes: a high-protein breakfast within 90 minutes of waking, 30-minute daily walks even if joints ache (water walking helps), and 7–9 hours of sleep. Track waist measurements weekly instead of daily scale weight to monitor true fat loss. Many beginners feel overwhelmed by conflicting advice; my method simplifies this by using three core plates—protein, fiber, and healthy fat—at every meal without complicated tracking. If you have insurance limitations, these lifestyle shifts require no expensive programs.

Building Sustainable Momentum After the Initial Loss

After day three, expect the scale to slow. This is your cue to celebrate non-scale victories like better energy, reduced joint discomfort, and stable blood sugar. Reassess every 14 days: if loss stalls, gently adjust carbohydrates around workouts rather than slashing calories further. Thousands in their 40s and 50s have reversed hormonal weight gain and regained confidence using these principles. Stay consistent, be patient with your body, and remember that sustainable loss of 0.5–1 kg per week prevents rebound and builds the metabolic resilience you need for lifelong health.