How to know if you're overweight from carrying too much water(high salt intake) vs too much fat?

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My weight has recently shot up from 180 to 198, and I decided it was time to do something about it. I get miserable when I'm dropping weight, so I planned to start tackling it during the Christmas 4 day weekend. I started reducing calories last Wednesday. I'm running about an 800 calorie/day deficit. By the end of Thursday, I was peeing A LOT. It's not clear, but it's also not dark. Now, I'm down to 187.

That's 11 pounds in 6 days. If I was burning mostly fat, that shouldn't be possible. Does that mean that most of the weight I had gained was actually water from eating too much salt? Cut back on the salt(coincidentally with calories), and cut back on the water weight?

Does that mean if I reduce my salt intake, I can go back to my normal amount of calories and not gain the weight back?

How can I know if my current excess weight is primarily from too much body fat, or too much water?

submitted by /u/bobombpom
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source https://www.reddit.com/r/loseit/comments/zw4kjz/how_to_know_if_youre_overweight_from_carrying_too/

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