I've put on weight since dieting and working out
SandraJayneP
Posts: 5 Member
Hi, I have lost 5 stone in 2 years and for the last year I've maintained my weight with relaxed calorie counting and exercising a couple of times a week. I sacked off over xmas and up to about March so in April I joined a new gym and started being more religious about completing my food diary. Since then I've put on 5kg!! Everyone has said it's muscle but my shape hasn't changed at all. My jeans are tighter and my energy levels are rock bottom. I'm doing the same diet as I did before and lost weight, I've just ramped up my workouts. I do 2 body pump classes, insanity, step and yoga. I have had an induction at the gym so will start going gym on days where I can't get a class. Any advice on how I can lose weight? also, I'd been on steroids for about 8 years. After 3 years of exercising again, I expected my muscles to be stronger but they are not. My core is strong but shoulders and thighs are not.
Sorry that was an epic post!! Hope someone can help.
Sorry that was an epic post!! Hope someone can help.
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Replies
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Got to give it a few weeks.
5kg could be a lot of things that aren't fat.
Are you sure you food and exercise logging is correct?0 -
I've been as accurate as I can with my food, although I'm not measuring my milk for tea but I don't drink more than 3 cups a day. I try to stick to 1200 cals per day so even if I'm not logging my exercises correctly, I should still be losing weight (sometimes I choose the best fit exercise to log). Could it be I'm not eating enough because I'm working out more?0
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I was on 1500 calories a day. I made the mistake of thinking i can ramp up my workout and eat exactly the same.. It would only make sense right? but when you go past that point and start expending more energy than your body has absorbed it panics and says okay everything you eat from now on i will turn to fat. What you need to do is eat more stick to this rule.. for every 1 hour you train add 200-400 calories of extra food to eat a day okay? 1200 calories is already benchmark for someone who doesnt move all day.... Think about it haha ! Its simple eat more !!!(also make sure the calories are good ones not chocolate bars you need to replace what you have spent in the gym )0
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Your low energy levels could be contributed to the increased amount of daily exercise vs. your daily intake being too low. You got to take into consideration that when you do workout and burn, let's say, 400 kcals and you still pertain to eating 1200kcal a day - you're in reality only getting 800kcals. Remember, even though calorie counting is a great tool to take control of your weightloss, it's extremely important to still get in a decent amount of food, so you can refill your energy storage after having a taxing workout.
If you have a carbohydrate & sodium dominating diet, then you'll "hold" extra liquid, add that to the increased working out and I assume your water intake has increased by that same token.
Keep in mind that body composition takes a while and if you've never really lifted weights before, you will have a certain amount of "newbie" gains to put on and that will, along with the extra binding of water/liquids, equate to quite a few kg.
On a closing note, from personal experience I have many times held 2-4 extra kg's if I've been with the family for holiday, let's say Christmas, I held on to 4 extra kg for approximately 2 weeks AFTER starting to diet again. Sometimes it just takes a little while for your body to adjust to your routines, especially if you're working out.
As one of the above posters wrote, if you are 100% sure your calorie count is on point, then it's just a matter of time before the weight starts to go down again
Good luck! 0 -
When you start up a new exercise routine you can retain water to help with muscle repair
if you are certain you are not over-eating on calories, do not worry about it
it is water-weight
it will stabilise over time
give it a few weeks0 -
PS strength gains do come quite quickly once you get into a progressive lifting programme - make sure your form is correct to avoid injury
and good for you
you'll love it0 -
Ensure you log in everything that goes into your mouth, increase your protein intake to above recommended requirement, this helps the muscle to burn the calories. Increase your veg and fruits, water and tea as well. The steroids will always make you add weight but following this tips will help to loose it. Try and make friends with fresh salads0
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I could easily have 200-300 calories a day from 1% milk in my morning teas. You might want to start measuring that.0
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No, as far as the weight gain goes. Yes, possibly, as far as the energy levels.SandraJayneP wrote: »Could it be I'm not eating enough because I'm working out more?
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Water weight fluctuation.0
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kikichewie wrote: »I could easily have 200-300 calories a day from 1% milk in my morning teas. You might want to start measuring that.
How much milk do you have in your tea?!?
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2-3 cups, apparently.0
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Sorry I meant I have 2-3 cups of tea per day, and I have it really strong, 'leave the teabag in for 5 mins at least, and a dash of milk' kind of strong.. I only have it when I get home from work. In the mornings I have fruit tea with my porridge.
Thank you all for your advice. I've just done the insanity 29 minute workout at the gym. A few of the other ladies have put on weight since working out too, so I'll just keep at it and hope for the best. I'm not going to beat myself up as at the end of the day, I'm not sitting in front of the tv every evening and moaning about not losing weight.. I'm trying and that's a start ☺
Thanks again Sandra0 -
kikichewie wrote: »I could easily have 200-300 calories a day from 1% milk in my morning teas. You might want to start measuring that.
How much milk do you have in your tea?!?
I have big cups of tea and could pour in a cup of milk (each) pretty easily. Currently I limit myself to two mugs of tea per day with 1/4-1/2 cup of 1% milk in each. My point was that the OP said its one thing she doesn't measure, and I never used to either. When I started measuring, I was pretty surprised at how easily it could add up.0 -
Think of your body as a fire.To make it burn more you need to add fuel. So if your intake isn't matching your calories you burn during exercise and general day to day going on's ,you won't benefit. Eating more protein or taking supplements will help with the lack of energy during your workouts. Better workouts will equal extra calories burned. When I started to exercise regularly I increased my intake to match my calories burned and have had great results.
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You said you started working out in April? It's April now. I would say it's water weight from your body adjusting to a new, vigorous exercise regime. You need patience.0
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kikichewie wrote: »kikichewie wrote: »I could easily have 200-300 calories a day from 1% milk in my morning teas. You might want to start measuring that.
How much milk do you have in your tea?!?
I have big cups of tea and could pour in a cup of milk (each) pretty easily. Currently I limit myself to two mugs of tea per day with 1/4-1/2 cup of 1% milk in each. My point was that the OP said its one thing she doesn't measure, and I never used to either. When I started measuring, I was pretty surprised at how easily it could add up.
Fair enough, but that's a lot of milk in tea. I just measured how much milk I would put in a cup, and calculated the calories. 6.6 calories... Sounds like the op makes her tea like me, so it really shouldn't be a problem for an extra 20 or so calories a day.0 -
SandraJayneP wrote: »Hi, I have lost 5 stone in 2 years and for the last year I've maintained my weight with relaxed calorie counting and exercising a couple of times a week. I sacked off over xmas and up to about March so in April I joined a new gym and started being more religious about completing my food diary. Since then I've put on 5kg!! Everyone has said it's muscle but my shape hasn't changed at all. My jeans are tighter and my energy levels are rock bottom. I'm doing the same diet as I did before and lost weight, I've just ramped up my workouts. I do 2 body pump classes, insanity, step and yoga. I have had an induction at the gym so will start going gym on days where I can't get a class. Any advice on how I can lose weight? also, I'd been on steroids for about 8 years. After 3 years of exercising again, I expected my muscles to be stronger but they are not. My core is strong but shoulders and thighs are not.
Sorry that was an epic post!! Hope someone can help.
Do you weigh your food and log everything you eat?
Do you log your exercise calories? If so, where do you get your exercise burns from?0 -
SandraJayneP wrote: »I've been as accurate as I can with my food, although I'm not measuring my milk for tea but I don't drink more than 3 cups a day. I try to stick to 1200 cals per day so even if I'm not logging my exercises correctly, I should still be losing weight (sometimes I choose the best fit exercise to log). Could it be I'm not eating enough because I'm working out more?
No necessarily. If you don't weigh your food and correctly log calories in and calories burned, your deficit can be killed pretty quickly. If your clothes are getting tighter, that means you are eating too much. Women don't bulk up with exercise or weight lifting.
If you were not eating enough you would be losing weight.
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To those saying it's water retention:My jeans are tighter and my energy levels are rock bottom.
It could be some water retention, but....weight gain often causes tighter jeans and lower energy levels.0 -
Ok.. I weight everything, down to the last piece of sweetcorn. I don't go above 1300 cals max Although I try to stick to 1200. I've used my fitness pal for 2 years and was losing weight. I have been working out every week for 2 years, but only doing zumba, lbt and pilates. Since the last week of March (more accuratly), I joined a new gym with more varied classes. I've been doing at least 6 classes a week and I've not lost anything. Oh, that's not accurate, I've lost 6% body fat since the start of the month.. so, I've lost body fat, increased weight and tighter jeans.
Anyway, thank you all again for your comments. I'm sorry I wasn't more accurate with my initial post.. Sandra0 -
A huge change in workout routine (such as new classes etc), can stall weight loss. 0
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It's water retention from the new exercise routine and totally normal.0
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SandraJayneP wrote: »Ok.. I weight everything, down to the last piece of sweetcorn. I don't go above 1300 cals max Although I try to stick to 1200. I've used my fitness pal for 2 years and was losing weight. I have been working out every week for 2 years, but only doing zumba, lbt and pilates. Since the last week of March (more accuratly), I joined a new gym with more varied classes. I've been doing at least 6 classes a week and I've not lost anything. Oh, that's not accurate, I've lost 6% body fat since the start of the month.. so, I've lost body fat, increased weight and tighter jeans.
Anyway, thank you all again for your comments. I'm sorry I wasn't more accurate with my initial post.. Sandra
How are you calculating this? It makes no sense that you would have lost body fat% and yet gained weight and experienced tighter clothes.0 -
Think of your body as a fire.To make it burn more you need to add fuel. So if your intake isn't matching your calories you burn during exercise and general day to day going on's ,you won't benefit. Eating more protein or taking supplements will help with the lack of energy during your workouts. Better workouts will equal extra calories burned. When I started to exercise regularly I increased my intake to match my calories burned and have had great results.
If she's gaining weight, adding more food won't help.0 -
The way I calculate my food is to put a plate on the scales, zero the scales, then as I add food I note down how much I put on the plate, and zero between each food. Then I enter it all into the app. Sorry if that sounds a bit condescending but how else would you calculate the amount you're eating if everything is being weighed out?!
I've decided to increase my cals to 1400 and will see how it pans out for the next few months. I don't eat extra when I add exercises. I still stick to my target so over the last 4 weeks I've been 1000, 1500 and 800 cals under per week. One week I was 500 over but figured over 4 weeks my average is under the weekly target.
Once again, thanks for the supportive comments.0 -
SandraJayneP wrote: »The way I calculate my food is to put a plate on the scales, zero the scales, then as I add food I note down how much I put on the plate, and zero between each food. Then I enter it all into the app. Sorry if that sounds a bit condescending but how else would you calculate the amount you're eating if everything is being weighed out?!
I've decided to increase my cals to 1400 and will see how it pans out for the next few months. I don't eat extra when I add exercises. I still stick to my target so over the last 4 weeks I've been 1000, 1500 and 800 cals under per week. One week I was 500 over but figured over 4 weeks my average is under the weekly target.
Once again, thanks for the supportive comments.
I think the question was specifically how you measured losing 6% body fat in the last month.0 -
I know a couple of people, who's strted insanity and all of them have told me that, their weight have increased?? On the scales. But the instructor, told them it was normal, and if they carried on till the end of the month , they will all see thier body getting tighter and smaller. I actually read somewhere, why some gain on scales whilst doing an intense, plyometric cardio. But I can't remember why.0
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Think of your body as a fire.To make it burn more you need to add fuel. So if your intake isn't matching your calories you burn during exercise and general day to day going on's ,you won't benefit. Eating more protein or taking supplements will help with the lack of energy during your workouts. Better workouts will equal extra calories burned. When I started to exercise regularly I increased my intake to match my calories burned and have had great results.
If she's gaining weight, adding more food won't help.
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Wrong way of thinking. If you add more calories, she will have more energy which will produce better workouts which inturn will mean more calories burned. Use MFP to track calories plus add calories tracked from workouts .0
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