Transforming Man - With a weight loss of 2.4 pounds since your last weigh-in, you are right on track for optimal weight loss. While it is possibly to lose more weight than that in a weeks time much of the loss would be in lean tissue rather than from body fat stores. We also know it is possible to lose less than that but you've been monitoring your intake and exercising daily so that is unlikely. Ultimately, weight changes are due to variations in the caloric balance equation. Basically what you eat must balance what you expend - otherwise you gain or lose weight. Physiologically it is only possible to lose 1 percent of your body weight in fat per week. Any greater loss is due to additional lean tissue losses, either from water, glycogen (carbohydrate) stores, or lean muscle. So unlike many dramatic and unrealistic weight loss claims, the general recommendation of 1 to 2 pound per week for weight loss works for most individuals to assure body fat losses and not lean tissue loss. You don't want to lose lean tissue since your muscles aid in burning calories and are the primary contributor to your basal metabolic rate. Since your weight last week was 253.8 pounds, an appropriate fat loss for the week would be 2.538 lb. - almost exactly what you lost: 2.4 pounds. I know you are currently under a lot of personal stress related to various things and not eating as healthy as you like. Many people, including yourself in the past, eat more when under emotional stress. Rather than finding healthy releases to stress and the accompanying feelings they eat to nurture themselves. I, too, am guilty of this from time to time. However, this time you chose other outlets and implemented new and healthier means to handle your stress while maintaining a nutritious and balanced diet (albeit slightly lower in calories) and continued to exercise the entire week. Another thing we talked about which caused you to decrease your appetite and food intake was how your supplemental fiber was filling you up. This is another possible reason, aside from the stress, for your lower caloric intake. We decided to increase your dietary fiber and reduce your supplemental fiber from 20 to 25 grams down to 10 to 15 grams per day. This will allow you to increase your caloric intake with nutritious vegetables, grains, and later some fruit. Remember my friend, one day does not make or break your program. It is what you are doing, and have been doing the majority of the time, which sets the tone and establishes your metabolism and physiology for health and weight loss. Don't let a little setback derail your progress. You're right on track. - Metabolic Wiseman | 
