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David you seem to know about nutrition and burning calories etc so I don't mean to doubt you, but when I mentioned to a friend just now who is a personal trainer and nutritionist, is it possible to lose a kilo in water weight in an evening or 8 hour time period, from just moderate exercise and not eating. His response was, maybe if it's extreme exercise, and you multiply the time period by 6.
So I don't mean to doubt you but where can I read more on how this is actually possible?
I lose 1 kg of water weight on a regular basis.
Moderate-intensity cardio, where my heart rate is 145+, makes me lose 0.50-1.00 kg of water weight. I can measure it precisely tomorrow morning if you want.
Note that most people will actually gain water weight in this context, since they'll be running to the water fountain every 10 minutes. There's a huge irrational fear of dehydration in our culture, promoted by corporations that sell $4 bottled water, gatorade, etc. Meanwhile, I've never heard -- honestly never -- of anybody I know getting sick from dehydration.
When I fast, I typically lose 1.5-2.0 kg in the first full 24-hour span. As in, if I water-only fast from Thursday night to Saturday morning, I'll be 1.5-2.0 kg lighter on Saturday morning than on Friday morning. If I have an extremely fast metabolism, only ~0.40 kg of that is fat, so the rest is water. This is with drinking plenty of water, tea, and coffee. Due to the lack of salts and carbs going into the body, the body ejects water regardless of how much I drink.
If Fred wants to lose more weight, he can try having sex in a sauna ;-)