Busting my rear because of a cheat meal
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I assumed that everyone knows that there is a calorie deficit along with clean eating. Not just clean eating...
I understand that.
What we want you to understand is that it is the deficit and not the clean eating that makes you lose weight. Conversely if you eat "dirty" and still have a deficit you will still lose.
Eating clean or whole foods is great for getting in micro nutrients, but beyond your needed nutrient levels there is no point, unless it is what you truly prefer.0 -
So last weekend I had a cheat meal. I didn't go high over my calories, I just didn't eat clean. I gained .6 lbs and it took me 6 days to get rid of it. Then yesterday I cheated a bit due to it being Easter. I have gained 2.2 lbs. I am totally discouraged. I don't know why other people can have a cheat meal and not work a whole week to work it off. I am doing high intensity interval training (cardio) and weight training. I consume plenty of water and try to keep sodium and carbs low. Why am I gaining so much weight after one moderate cheat meal!? This doesn't seem normal. Any hints? Suggestions? Comments?
You did not gain actual fat. That is natural fluctuation from the extra food you ate. If you eat within your deficit and drink a lot of water, it should disappear soon.0 -
Fluctuations don't bother me but a six day .6 lb increase is a gain not a fluctuation in my book.
This is how it works for me usually:
In a time period where I am eating pretty consistantly (calorie count day to day is pretty consistant) I hold my weight pretty steady. The past 3 weeks for me looked like this: day 1-5 weight 204.6 every day. Day 6 weight 203.2 (awesome a drop!). Day 7-12 weight between 204.2 -205 every day (not as consistant this week). Day 13, weight 202.2. I have been 202.8 every day for 4 strait days now. I will see a drop probably tomorrow.
Going up a bit for a couple days up to 2 weeks (if TOM falls in that window) before seeing my next drop is a regular fluctuation in my weight loss pattern.
Edited to add: It might be worth rethinking the cheat meal. Not sure how you define "cheat" because it means different things to different people, but if you are not logging it I advise you try to fix that. There is nothing wrong with eating over you goal if thats what you decide to do that day, but still log it. It is quite common for people to derail their progress with cheat meals simply because they do not know how much they are eating and how it effects their deficit. If you do not know what your deficit was you can't accurately predict you loss and its harder to track wether you plan is working or not.
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I guess because I mentioned I see a nutritionist people would know that I am on a deficit. I also didn't realize people thought you could lose weight by eating maintenance calories. That actually surprises me that people think that.0
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Questions:
Do you take your weight at the same time daily?
What are your measurements telling you?- 0.6 pounds is a normal daily fluctuation.
- A pound of is about 3,5000 calories. Make sure that you are tracking everything.
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Its admirable you are working hard, but you are gripping too tightly and need to relax. If you didnt eat 8000 calories in that cheat meal then its unlikely its anyting other than water retention. It will come off in time, be patient and keep doing the right things.
Listen to what people are telling you. Most people who try and help have been there and lost weight.0 -
I assumed that everyone knows that there is a calorie deficit along with clean eating. Not just clean eating...
No, you said in your OP:I didn't go high over my calories, I just didn't eat clean.
Which implies that you think that clean eating alone causes weight loss.
I promise you, I could eat "clean" for a month or two and gain a ton of weight. Plenty of Crossfit and other strength athletes do it all the time when intentionally bulking.
I could also eat totally "dirty" and lose. I'd probably lose more because I really only like most convenience foods in small doses, so a fully "dirty" diet would make me lose my appetite and lead to a bigger deficit.
In summary:
1) Less than a pound gain or loss is not signal, but noise. It's irrelevant and one good poop would take care of it.
2) Your "cheat" of eating "not clean" didn't do a darn thing to your weight loss efforts.0 -
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Hmm I guess I'll check to see if there are patterns so I don't worry as much when I see a gain. I'm just working really hard for it this time and seeing the least results. I guess that's why I am concerned about the numbers. It's been like 2.5 months of a calorie deficit and I've only lost 6 lbs. in prior weight loss efforts I've cleared 5-6 lbs per month of a calorie deficit.0
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Maybe look at what did during your prior efforts and incorporate that into your current plan? If it worked before it may work again.0
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Hmm I guess I'll check to see if there are patterns so I don't worry as much when I see a gain. I'm just working really hard for it this time and seeing the least results. I guess that's why I am concerned about the numbers. It's been like 2.5 months of a calorie deficit and I've only lost 6 lbs. in prior weight loss efforts I've cleared 5-6 lbs per month of a calorie deficit.
6 pounds in 2.5 months is good, you don't want to lose to fast it's not healthy, so if you looking for fast results that just not sustainable!!!
ETA: Curious OP, do you weigh your solid foods and measure liquids??0 -
Hmm I guess I'll check to see if there are patterns so I don't worry as much when I see a gain. I'm just working really hard for it this time and seeing the least results. I guess that's why I am concerned about the numbers. It's been like 2.5 months of a calorie deficit and I've only lost 6 lbs. in prior weight loss efforts I've cleared 5-6 lbs per month of a calorie deficit.
I don't know if you are interested in another app, but the Libra app allows you to input your weight each day and then it tells you the general trend, filtering out some of the "noise" of daily fluctuations. I have found it really useful.0 -
I assumed that everyone knows that there is a calorie deficit along with clean eating. Not just clean eating...
You would think right. Unfortunately often times people come here saying "I eat clean but I am not losing!" You ask about their calorie target and they have not idea what you are talking about.....
Try not to be offended by other people's assumption and just keep giving as much info as you can.
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Hmm I guess I'll check to see if there are patterns so I don't worry as much when I see a gain. I'm just working really hard for it this time and seeing the least results. I guess that's why I am concerned about the numbers. It's been like 2.5 months of a calorie deficit and I've only lost 6 lbs. in prior weight loss efforts I've cleared 5-6 lbs per month of a calorie deficit.
Still a good loss! Maybe take a look at your diary and see if there is anything you can tighten up. Any food you haven't been slapping on the food scale? A condiment or oil you use daily and have forgotten to log? Do you have a cheat meal every week and is it high enough to wipe out half of your deficit? Etc.0 -
I had a "cheat weekend" and supposedly gained 6lbs in 2 days....and I am not even freaked haha so .6 or even 2lbs could be from water weight.0
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Well I'm not trying to lose fast. I'm just worried something may be wrong with me if I'm not losing like I normally do. I figured I'd try all I could before going to the doc again, which is why I posted0
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I guess because I mentioned I see a nutritionist people would know that I am on a deficit. I also didn't realize people thought you could lose weight by eating maintenance calories. That actually surprises me that people think that.
You said that you didn't go over your calorie goal you just didn't eat "clean" one day and saw a .6 lb gain that lasted a week. That would lead many people to think that you believe eating clean will lead to weight loss regardless of calorie intake. Seeing a nutritionist means nothing other than you are talking to someone about food.
With that being said, my advice would be to weight once a week at a certain time and stick with that for a while, like until you feel comfortable weighing even less often. You will see daily fluctuations that will make you crazy. Also, don't beat yourself up over a small gain here and there as long as you see an overall downward trend.
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Hmm I guess I'll check to see if there are patterns so I don't worry as much when I see a gain. I'm just working really hard for it this time and seeing the least results. I guess that's why I am concerned about the numbers. It's been like 2.5 months of a calorie deficit and I've only lost 6 lbs. in prior weight loss efforts I've cleared 5-6 lbs per month of a calorie deficit.
This is really good! As someone else mentioned you don't want to lose it fast. You should be making lifestyle changes to help facilitate the loss. Your loss may slow over time if you do not stay diligent.
The scale only gives you part of the picture. You should be taking measurements of various parts of your body on at least a monthly basis.0 -
Fluctuations don't bother me but a six day .6 lb increase is a gain not a fluctuation in my book. I'm trying to keep carbs reasonably low not severely low. I've seen a nutritionist and I am following a normal, healthy diet plan. Sorry, I probably should've mentioned these details sooner.
Also it's not my cycle, I've already ruled that out. But that was a good suggestion.
No, it is not a gain, at least not a gain of fat if you stayed within your calorie, or for that matter, even went over them a bit as your calorie goal includes a deficit which you would have to eat through first to get to the point where you would actually be putting fat on. It is water weight, and just to repeat that can take a week to go away. That is why weighing oneself to measure progress is one of the least helpful measures.
In short, if these fluctuations are bugging you so much, stop weighing yourself so often. Once every two weeks or once a month might be better.0 -
I assumed that everyone knows that there is a calorie deficit along with clean eating. Not just clean eating...
No, you said in your OP:I didn't go high over my calories, I just didn't eat clean.
Which implies that you think that clean eating alone causes weight loss.
I promise you, I could eat "clean" for a month or two and gain a ton of weight. Plenty of Crossfit and other strength athletes do it all the time when intentionally bulking.
I could also eat totally "dirty" and lose. I'd probably lose more because I really only like most convenience foods in small doses, so a fully "dirty" diet would make me lose my appetite and lead to a bigger deficit.
In summary:
1) Less than a pound gain or loss is not signal, but noise. It's irrelevant and one good poop would take care of it.
2) Your "cheat" of eating "not clean" didn't do a darn thing to your weight loss efforts.
This.
Weight loss has nothing to do with type of eating plan, but everything to do with calorie deficit.
Eating clean is whatever you make it.0 -
Ive been in maintenance 3 months. I entered maintenance at 116.0. I gained a few adjusting maintenance and range between 119-124. The other day I went out on a hot date with my husband and got up to 127. 3 days post date I'm down to 123.6. It's not fat. Flucuations are normal.
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I assumed that everyone knows that there is a calorie deficit along with clean eating. Not just clean eating...
You'd actually be surprised at the amount of people in here who do not realize that eating "clean" (whatever that means to you because everyone's definition of it is different) isn't enough to lose weight. A calorie deficit is more important than what you're eating. Go through the "Getting Started" boards and you'll see what I mean. There are lots of "I'm eating healthy and exercising but not losing weight" threads.0 -
Questions:
Do you take your weight at the same time daily?
What are your measurements telling you?- 0.6 pounds is a normal daily fluctuation.
- A pound of is about 3,5000 calories. Make sure that you are tracking everything.
Tiny little note here: a pound is 3500 calories. That extra zero you tacked on makes a big difference!
(Based on where you put the comma, I'm assuming you meant to type the correct number-- just didn't want anyone to get confused.)
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It is ok to have a "blow it" meal once in a while. Sometimes even a "blow it" or "cheat" day once in a while. The important thing is the general trend. If you are eating a calorie deficit most of the time, you will continue to lose weight. My weight loss is very slow.
Another thing to remember is that you want to create life long good habits and maintain your weight at a healthy level.0 -
If everyone has been in my shoes why is someone laughing at "clean eating"? Is it not good for weight loss to eat whole foods? Why make it seem like something is wrong with me because I'm disappointed that I am working so hard and gaining weight? Other people have said the same thing as you but in a nicer more understanding way. Who's opinions do you think I'll actually pay attention to?
It IS good for your weight (and your general health) to eat whole foods in reasonable portion. Some folks are anti-whole-food-zealotry (zealots are so tiresome) so they make a point of noting that you can lose weight on a diet of twinkies and coca cola as long as you stay under your calorie count. Which is true - but your health would suffer (insufficient nutrients, both macro and micro). Eat what you choose to eat & take away from the board responses that which is useful to you.
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If everyone has been in my shoes why is someone laughing at "clean eating"? Is it not good for weight loss to eat whole foods? Why make it seem like something is wrong with me because I'm disappointed that I am working so hard and gaining weight? Other people have said the same thing as you but in a nicer more understanding way. Who's opinions do you think I'll actually pay attention to?
It IS good for your weight (and your general health) to eat whole foods in reasonable portion. Some folks are anti-whole-food-zealotry (zealots are so tiresome) so they make a point of noting that you can lose weight on a diet of twinkies and coca cola as long as you stay under your calorie count. Which is true - but your health would suffer (insufficient nutrients, both macro and micro). Eat what you choose to eat & take away from the board responses that which is useful to you.
Saying that one can gain weight while eating "clean" isn't the same thing as being anti-whole foods. The majority of my diet is whole foods, but that doesn't keep me from acknowledging that weight loss is clearly a function of energy consumed versus energy expended.0 -
If everyone has been in my shoes why is someone laughing at "clean eating"? Is it not good for weight loss to eat whole foods? Why make it seem like something is wrong with me because I'm disappointed that I am working so hard and gaining weight? Other people have said the same thing as you but in a nicer more understanding way. Who's opinions do you think I'll actually pay attention to?
Because clean eating doesn't dictate weight loss, CICO does.
*eats 4th cookie*0 -
I assumed that everyone knows that there is a calorie deficit along with clean eating. Not just clean eating...
There are people here who gained weight when eating what could be described as "clean." And plenty of us are creating a deficit without eating "clean."
You cannot assume that eating one way means creating a deficit unless you are logging the food by weight and seeing that you are at a deficit.0
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