Weight is going up....

FRJM

I'm not convinced I've got my numbers right....

Height 5'5" SW 148lb CW 151lb

BMR 1396
TDEE 2165
TDEE-10% 1840

Usual Routine
Mon 8k run
Tue Rest
Wed PT session for 30-45 mins usually some sort of strength training + HIIT
Thur 8k run
Fri Rest
Sat 1 hour group gym session - strength training, HIIT and body strength
Sun - Usually another rest day - want to start adding a longer run as Im starting training for a half marathon

I've set my calorie limit to 1840 - my actual eating ranges from 1600 to 1900 (ocassionally I go over 2000 but not very often at all). I've just had a week off exercise and logging after advice from my Personal Trainer - I was feeling ill and absolutely exhausted - not sure if I've had a virus. Anyway - am back on it this week. Whilst I didn't count last week, I didn't exactly go mad. I purposely avoided the scale for a few days as at the weekend me and the OH went away for a spa weekend where I had a few naughty choices (including champagne) but again, didn't exactly gorge. I've felt bloated and big and thought I might need a few days to adjust back to normality. Got on the scales this morning and Im up 3 lbs. Why??? Have I got my numbers wrong? Am I still being impatient?? My clothes are no looser so Im not getting smaller either. Do I stick to 1840 for a bit longer? Please help xx

FRJM

Anyone??

Jennbecca33

Hi there...whatever you do, don't decrease your calories. You're not eating too much at 1840 - probably not eating enough actually, especially if you eat under 1840 and more like 1600-1700 quite often. Can you tell us how long your 8k runs are? Is that 1 hour of running or more? Chances are that 3 lb fluctuation is just from your weekend eating and nothing to be concerned about at all. You'll probably see it leave quickly, so try not to worry about it too much.

I entered your info into Scooby and I actually chose the 5-6 hour activity level for you. I think this might be more appropriate for your activity level since you run quite a bit, which gives you a higher TDEE and calorie allowance. I don't think your exercise quite adds up to 5-6 hours, but you have to remember to also consider your daily activity as well, and for many people, unless they are completely sedentary all day, they already fall into the lightly active category and then exercise pushes them up from there. It's important to count daily activity too! It adds up to way more than we realize and without counting it, we find ourselves undereating by quite a bit. For example, I work out 3-4 times a week for 30 minutes only, but I choose the 3-5 activity level for myself because I'm on my feet quite a bit throughout the day.

If I were you, I would at least eat 1840 daily - try not to go below- and see how your progress is when you make sure to hit that number daily. You could also consider increasing your calories some too if you choose to move up to that next activity level. But I certainly don't believe you need to decrease your calories at all. If you do decide to add an extra day of running, be sure to increase cals. I hope this helps some!

FRJM

Thank you, yes it helps, I was thinking of maybe upping cals a little bit as, like you say, Im not hitting the 1840 most days. I work at a desk all day and don't really have much daily activity although I do walk the dog (when the kids can't be bothered). Im going to up to minimum of 1840 and not stress if I go a little over and see what happens. Thanks again

FRJM

Oh and 8k usually takes around 50 mins

MistyAnneK

I just read through the articles and there is mention, a few times, of weight gain being a high probability in the first few weeks of doing this as your body resets to normalcy from the deficit it has been living in. I wouldn't worry too much about 3 pounds, especially after a nice spa weekend

mymodernbabylon

You do realise that weight loss is not linear - some weeks you go up, some down and some stay the same. You may have honestly gained a bit of water weight. What you are looking for are long term trends.

I also agree that your TDEE sounds too low for your workouts - you are younger than I am, just an inch taller, about the same weight and workout more than me and my cut is 1925.

FRJM

Thanks peoples. Ok, am definitely upping cals....watch this space. As so many people have said before, it's just scary upping cals when everything I've learnt up until this point says the opposite!! But I get it now, and Im slowly but surely learning to like me and enjoy the journey rather than just becoming obsessed with getting to some miracle weight!

attackcat64

I would agree with the others. It is likely you are underestimating your activity level. I work from home at a desk job, so I thought my TDEE level would be extremely low, even with working out 4-5 days a week. I thought it might be something like 2200 or 2400.

It turns out I am burning at least 2800 calories a day (though I'm almost 90 pounds heavier than you, so that is based on my stats) and as I'm still testing it, it could possibly be more.

So I wouldn't stress too much about that gain, especially after a week of no logging and no exercise. Your body may just have taken on a little temporarily to heal itself during that rest and get back into fighting shape.

Another thing to consider. I drink a glass of wine each night. Tuesday night I added some chocolate along with the wine and ended up having a few more carbs that day. Wednesday, I was up 1.6 pounds. Today it's back down to the same weight I had Tuesday. So that kind of fluctuation is normal in a few days or even a week. It's when you see an overall trend of week to week, month to month, that it's likely a true fat gain.