Expert Q&A

Lost 3 and a half kg in my first 3 days…is this normal — what most people get wrong about this

Understanding Your Rapid Early Drop

I see this pattern constantly with new clients aged 45-54. Losing 3.5 kg in three days is normal but rarely reflects true fat loss. In my book The CFP Reset Protocol, I explain that the first week typically brings 2-4 kg of change, with 70-80% being water and glycogen. When you reduce carbohydrates and sodium while increasing protein and fiber, your body releases stored fluid—each gram of glycogen holds 3-4 grams of water. This explains your scale victory but also why the next two weeks often slow dramatically.

What Most People Get Wrong About Early Results

The biggest mistake is mistaking this drop for permanent progress and then relaxing rules. Beginners often cut calories too low (under 1,200 daily), triggering metabolic adaptation that makes hormonal changes in perimenopause or andropause even harder to manage. Another error is ignoring joint pain and skipping movement entirely. My protocol emphasizes daily 20-minute walks plus resistance band work that protects knees and hips while preserving muscle. Without this, up to 25% of lost weight can be lean tissue, slowing your metabolism by 50-100 calories per day.

Balancing Diabetes, Blood Pressure, and Realistic Expectations

For those managing diabetes and hypertension, this initial loss can improve blood sugar readings within 72 hours because lower glycogen reduces insulin demand. However, the real win comes from stabilizing at 0.5-1 kg per week after week one. My approach avoids complex meal plans: focus on three-plate method—half non-starchy vegetables, quarter lean protein, quarter smart carbs like quinoa or sweet potato. This fits middle-income budgets and busy schedules without insurance-covered programs. Track waist measurements weekly; a 2-3 cm drop signals genuine visceral fat reduction even if scale stalls.

Building Sustainable Momentum Without Burnout

Prevent rebound by adding 100-200 calories of nutrient-dense food once the rapid phase ends. Most people quit when results slow because they never learned to recalibrate. In The CFP Reset Protocol, I provide simple weekly checklists that address the overwhelm of conflicting advice. Stay consistent with sleep (7-8 hours), stress reduction, and 10,000 steps spread throughout your day. This method has helped thousands move past repeated diet failures by focusing on metabolic repair rather than quick numbers. Your 3.5 kg is a promising start—now protect it with smart habits that last beyond the first week.

💬 What the Community Says

The community shows mixed reactions to losing 3-4 kg in the first few days. Most beginners celebrate the number but quickly express frustration when week two brings minimal change or even a 1 kg rebound. Long-time forum members repeatedly note it’s mostly water weight, with many sharing stories of regaining everything within a month after over-restricting calories. People with joint pain or hormonal issues often feel relieved when the scale moves at all, yet a vocal minority warns against trusting early drops too much, citing past yo-yo experiences. Newcomers managing diabetes appreciate faster blood sugar improvements but debate whether the protocol is sustainable on a middle-income budget without gym access. Overall, the consensus leans toward cautious optimism: exciting at first, but the real test comes after day seven when consistency and realistic expectations matter most.
Cite this answer
Clark, R. (2026). Lost 3 and a half kg in my first 3 days…is this normal — what most people get wr. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/lost-3-and-a-half-kg-in-my-first-3-days-is-this-normal-what-most-people-get-wrong-about-this
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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