Mentoring (for free) to folks trying to lose fat: when the fat cell mobilizes triglycerides and glycerol out of it, it doesn’t just shrink, it usually fills up with water.
This has the annoying result of feeling more jiggly and bloated.
The amount of time that water stays in the fat cell depends on non-diet and non-exercise inputs like stress, poor sleep, combining carbs with sodium, electrolyte depletion, but also exercise inputs like recovering from brutal weightlifting or brutal cardio.
If you sleep well and don’t stress your mind and body and don’t do brutal workouts, you can shed that water in as little as 3 days. If you continue to Do Bad Things, it could be weeks or months.
Lifting to exhaustion, or running to exhaustion, just jacks up your stress response and don’t make you stronger or faster or healthier. There is no benefit to this unless you are truly in the 1 in 100,000 physique or strength chasing group, which you are not.
Folks who are in stage 3 of my LPL Protocol already are losing somewhere around 1-2 pounds of body fat a week, and many are able to reduce the water storage issue which is not just aesthetic but a signal of stressors in your life.