Weight Loss too rapid?

I always hear that you should lose weight slowly, like 1 pound a week. Well I recetnly started working on some weight loss. I started at 254 and have lost 8 pounds in 2 weeks and it is concerning me. I am eating 2500 calories a day, spread out and have eliminated sugars and most simple carbs from my diet. I'm also minimizing complex carbs, but I will eat rice. Meals are spread out during the day (4 meals). I'm also doing very intensive aerobic activity (90% of maximum possible effort) 3-4 days a week for 30minutes plus a day of weight training. I don't feel tired out so it doesnt feel like my metabolism is slowing down to save me from starvation (the proclaimed effect of rapid weight loss), and I feel like my fitness level is improving. I just don't want to screw up and bounce back. Does anyone have actual solid references about the speed of weight loss, and the chances of regaining weight? I know the 'rule of thumb' is 1 pound a week, but if I feel ok and its coming off faster, is tha t necessarily harmful? Any ideas greatly appreciated!! i

It's not uncommon for someone who's just starting out and has a lot of extra weight to lose (such as yourself) to exceed this guideline. The thing to keep in mind is that in the beginning you are losing a fair amount of water weight. It will slow down.

The guideline exists to discourage folks from creating too big a 'calorie deficit'. The key to weight loss is to burn off more calories than you

I have repeatedly read in various Reader's Digest articles 2 pounds per week.

I used 1 pound per month for several years very successfully.

Sounds sorta good. I bet you have not really eliminated the simple carbs since that is an outdated and mistaken idea. Try a web search for Gylcemic Index.

Many people, including me, believe that metabolism is irrelevant and somewhat of a myth as far as individual control for fat percentage control.

One very big key is how much muscle is lost. You want muscle since you are really after lower fat percentage is my guess.

Your muscles will need smart weight training, protein, and rest.

I would suggest the pattern of power aka weights, then endurance or cardio, then rest.

In the long run it is all about lifestyle.

Sling Skate

just passing thru,don't know if i will be back,blast me if you want to. seven years ago i went from

the end i had about 15% body fat,to lean for me. when i started it was m&m's and pizza for the most part, to a balanced diet, three meals and three snacks. i was in the gym 5-6 days a week,about a hour weights and cardyo,plus i ran most nights. can it be done safely,for some people yes,for others NO. i listen to my body. can you keep it off,talk to your doctor,and let him know of any problems you are having. did i keep it off, yes and no. as long as i watched when and what i ate,and kept up the exercising, i kept it off. i got lazy and it came back. so can it be done safely,for me yes i'm hard headed, for you don't know. listen to what your body is telling you. dose it need more fluids ? dose it need more carbs? dose it need more protein? dose it need more weight training? only you and your doc can answer. did i set out to lose weight that fast,no. would i do it again, no. by the time i hit about 195 i was eating ever 2 1/2 to 3 hours.my body didn't have time to adjust like it should have,if i went more then 3 hours with out food i was in trouble. my body is not like yours, your body isn't like any budy elses,each body has it's own quirks. just my 2cents worth,take it or leave it. p.s. i had fried rice 2 to 3 times a week for lunch.