The 5 signs you're just losing water weight and NOT fat – as doctor warns of common diet mistake
A DOCTOR has warned that some people celebrating dramatic weight loss may not actually be losing fat - but water weight instead.
While the number on the scales might be going down, what you're really losing in those first few days might not be what you think.
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According to Professor Franklin Joseph of Dr Frank's Weight Loss Clinic, it's common to drop a few pounds quickly when starting a new diet - but this often isn't the long-term fat loss people are aiming for.
'Rapid weight loss in the first week or two is often just water,' Prof Joseph explained.
'It can feel motivating, but it's important to understand what's actually happening in the body - otherwise you'll be left confused or disappointed later on.'
Here, Prof Joseph shares five tell-tale signs your weight loss is mostly water - and how to know when you're really burning fat.
1. You've lost weight very quickly
If you find yourself dropping 2-3kg in the first few days, it's likely water.
Prof Joseph says: 'True fat loss happens more gradually - usually around half a kilo to a kilo per week, depending on your body size.'
He explains that cutting carbs or calories suddenly causes your body to shed stored glycogen - which is bound to water - leading to a sudden "flush" of weight.
2. Your clothes fit the same
Water loss doesn't tend to change your shape much, Prof Joseph said.
He added: 'If you're still squeezing into the same jeans but the scale has moved, it's a sign it's not fat loss yet.'
True fat loss leads to inch loss - particularly around the waist, hips and face.
I lost almost a stone in just six days and here's the exact list of delicious meals I ate which never left me hungry
3. You're constantly needing the loo
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Frequent urination is a classic sign of water loss, said Prof Joseph.
'If you've suddenly gone from visiting the toilet a few times a day to rushing off every hour, it's likely your body is shedding excess fluid,' he advised.
4. You feel flatter, not firmer
'A lot of people say they feel 'deflated' rather than leaner,' Prof Joseph said.
'That soft, empty feeling is water leaving your tissues – not fat burning off.'
Fat loss, by contrast, tends to come with better muscle tone and more energy.
5. Your weight bounces back easily
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If you have one higher-carb meal or a salty takeaway and suddenly gain a kilo overnight, that's a water rebound, said Prof Joseph.
He added: 'Fat doesn't come back that quickly - but water does.'
So how do you know when you're actually burning fat?
The real signs of fat loss tend to be more gradual.
'Clothes fitting better, more energy, and small, steady drops on the scale that don't bounce around too much," Prof Joseph said.
His advice? 'Don't be discouraged by slow progress - it's a good thing.
"Fat loss is meant to be steady. Water weight is easy come, easy go - but fat loss that lasts is worth the wait.'
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all...
Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
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