The scale :worst enemy. HELP!
chicalatina4eva3
Posts: 43 Member
I don't get it. I've been staying under my calorie count and working out at lease once a week 1 to 2 hours .. (Stationary bike , walking on the track and weight lifting) but I gained 2 pounds instead of loss...... I know muscle weighs more than fat but somethings got to give.
Here is some background information for those willing to help:
I'm a 5'6 woman and currently overweight
My starting weight was 180 lb.
I'm currently at 182 lb.
My goal weight is 130 lb.
Weight loss goal:50 lb.
I follow the calorie suggestions on MFP since I work behind a desk I barely get time to move/ burn calories.
However, once a week I devote time to the gym and get a good 1-2 hour work out in. With a combination of cardio and strength training .. But I seem to be gaining weight faster than ever! From May 2 to June 2 I gained 10 pounds. What is going on? Help me please!!?!!
Here is some background information for those willing to help:
I'm a 5'6 woman and currently overweight
My starting weight was 180 lb.
I'm currently at 182 lb.
My goal weight is 130 lb.
Weight loss goal:50 lb.
I follow the calorie suggestions on MFP since I work behind a desk I barely get time to move/ burn calories.
However, once a week I devote time to the gym and get a good 1-2 hour work out in. With a combination of cardio and strength training .. But I seem to be gaining weight faster than ever! From May 2 to June 2 I gained 10 pounds. What is going on? Help me please!!?!!
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Replies
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Are you logging everything you eat/drink? How do you determine how much you're eating? Do you eat back your exercise calories, and if so how much? How do you determine how much you're burning?0
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Can you open your diary?0
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You can't out-exercise your diet. Working out is for fitness. Start by reading the first post in this thread:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
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Assuming you've been medically cleared, the answer to "I'm not losing!" is: eat less, exercise more.0
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Muscle does not weight more than fat. 1 LB of Muscle is the same thing as 1 LB of Fat. Make sure you're measuring/weighing everything. Also, make sure your settings under goals are at "sedentary". I would also try to hit the gym more than once per week.. Aim for 3 times a week.0
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eat less move more0
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You say you have gained 10 pounds in one month.
Sounds like your rating quiet a bit over maintenance each day.
Weighing your foods?
How's your sodium?
I would recheck mfp settings, height weight activity level goal weightloss.0 -
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check out dr. eric berg on youtube he helped me understand that their is often more going on than meets the eye ei... thyroid, adrenals, etc... good luck I get why you would be frustrated, also I watched the Elle Ip documentary on youtube and it helped understand the patience end of things.0
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Are you logging everything you eat/drink? How do you determine how much you're eating? Do you eat back your exercise calories, and if so how much? How do you determine how much you're burning?
I am using a wet measuring cups for all liquids and dry measuring cup for all solids. I often weigh my meals to scale. I opened my diary to view my logs. I am logging everything.I only mainly drink water or freshly brewed unsweetened loose teas.
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I opened all logs to public.Liftng4Lis wrote: »Can you open your diary?
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AndrewWood97 wrote: »Muscle does not weight more than fat. 1 LB of Muscle is the same thing as 1 LB of Fat. Make sure you're measuring/weighing everything. Also, make sure your settings under goals are at "sedentary". I would also try to hit the gym more than once per week.. Aim for 3 times a week.
My settings are set to sedentary and I'm currently making it a small goal to increase my workout days. I know in order to reach the big goal of 50pounds I need to conquer the smaller goals. My weekly goal for this week is to walk a mile one day this week.0 -
I've made my logs publicYou say you have gained 10 pounds in one month.
Sounds like your rating quiet a bit over maintenance each day.
Weighing your foods?
How's your sodium?
I would recheck mfp settings, height weight activity level goal weightloss.
I've noticed that processed or canned foods have more sodium so if it is canned I'll try to make homemade instead to reduce my sodium. I am weighing / measuring my foods
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chicalatina4eva3 wrote: »I don't get it. I've been staying under my calorie count and working out at lease once a week 1 to 2 hours .. (Stationary bike , walking on the track and weight lifting) but I gained 2 pounds instead of loss...... I know muscle weighs more than fat but somethings got to give.
Here is some background information for those willing to help:
I'm a 5'6 woman and currently overweight
My starting weight was 180 lb.
I'm currently at 182 lb.
My goal weight is 130 lb.
Weight loss goal:50 lb.
I follow the calorie suggestions on MFP since I work behind a desk I barely get time to move/ burn calories.
However, once a week I devote time to the gym and get a good 1-2 hour work out in. With a combination of cardio and strength training .. But I seem to be gaining weight faster than ever! From May 2 to June 2 I gained 10 pounds. What is going on? Help me please!!?!!chicalatina4eva3 wrote: »My settings are set to sedentary and I'm currently making it a small goal to increase my workout days. I know in order to reach the big goal of 50pounds I need to conquer the smaller goals. My weekly goal for this week is to walk a mile one day this week.
This doesn't add up ...
In the first post you said you work out at least once a week 1-2 hours.
In the next post you said you've got a goal to walk 1 mile on 1 day this week ... which would take you what, less than half an hour?
Exercise isn't necessary for weight loss, but ...
1) You're not doing enough to gain muscle, even if muscle did weigh more than fat.
2) I would encourage you to increase the frequency of your activity level. In other words, walk 1 mile on 3 days this week. Then 1 mile on 4 days the next week. Then 1 mile on 5 days the next week. Then maybe consider walking longer on 1 of those days. Gradually build up.
3) I don't know how you're logging your exercise but a 1 mile walk is only about 60 calories burned. I don't know if you're doing this or not, but if it were me, I wouldn't eat that amount back.
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I just had a look at your diary, and for July 7, it says that you earned 480 cal from exercise. What did you do?
In order to earn 480 cal from walking, you would have had to walk at least 2.5 hours yesterday.
In order to earn 480 cal from riding the stationary bike, you would have had to ride about 1.5 hours.
But in the posts I quoted above, you're telling us you don't workout that much??
Just a few other general comments ...
-- Dinner on July 6 was just apple juice? Is that all? There are few entries which seem incomplete. I don't know of course, maybe that was all you had ... ?
-- You seem to be logging things based on cup measures quite frequently. Do you have a scale and weigh all your food?
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You're more sedentary than you think and you're below MFP's sedentary setting.
So am I.
You're also probably over-counting exercise and under-counting food. I think your exercise burns are much lower than you think.0 -
Looking at your diary, I can say with absolute certainty you eat more than you think you do. Get a scale and weight everything. No more 'one egg' or 'four slices' or cups: measure in grams. I think you'll be shocked at what you are taking in. Good luck!0
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The mile is in addition to stationary bike for 30 min. And a nustep w/arms 1000 steps in 10 min. Here is my strength trainingchicalatina4eva3 wrote: »I don't get it. I've been staying under my calorie count and working out at lease once a week 1 to 2 hours .. (Stationary bike , walking on the track and weight lifting) but I gained 2 pounds instead of loss...... I know muscle weighs more than fat but somethings got to give.
Here is some background information for those willing to help:
I'm a 5'6 woman and currently overweight
My starting weight was 180 lb.
I'm currently at 182 lb.
My goal weight is 130 lb.
Weight loss goal:50 lb.
I follow the calorie suggestions on MFP since I work behind a desk I barely get time to move/ burn calories.
However, once a week I devote time to the gym and get a good 1-2 hour work out in. With a combination of cardio and strength training .. But I seem to be gaining weight faster than ever! From May 2 to June 2 I gained 10 pounds. What is going on? Help me please!!?!!chicalatina4eva3 wrote: »My settings are set to sedentary and I'm currently making it a small goal to increase my workout days. I know in order to reach the big goal of 50pounds I need to conquer the smaller goals. My weekly goal for this week is to walk a mile one day this week.
This doesn't add up ...
In the first post you said you work out at least once a week 1-2 hours.
In the next post you said you've got a goal to walk 1 mile on 1 day this week ... which would take you what, less than half an hour?
Exercise isn't necessary for weight loss, but ...
1) You're not doing enough to gain muscle, even if muscle did weigh more than fat.
2) I would encourage you to increase the frequency of your activity level. In other words, walk 1 mile on 3 days this week. Then 1 mile on 4 days the next week. Then 1 mile on 5 days the next week. Then maybe consider walking longer on 1 of those days. Gradually build up.
3) I don't know how you're logging your exercise but a 1 mile walk is only about 60 calories burned. I don't know if you're doing this or not, but if it were me, I wouldn't eat that amount back.
Chest press 5 sets of 10 at 50lb
Leg press 5 sets of 20 at 100lb
Ab curls ( not really sure what they are called )10 sets of 10 at 50 lb)
Russians 8 lb for 10 min.
Planks for 1 min.
Thigh extension ( I think ) 3 sets of 10 at 40 lb
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Strength training doesn't really burn calories, and if you are eating at a deficit then it is practically impossible to build muscle, so it definitely isn't that.
As others have said, ditch the cups and grab a scale which measures in grams. Log everything accurately.
How are you getting those calorie calculations from your workouts? Are you using MFP calculations? As they are usually notoriously off, most people only actually count half of what MFP tells them they have burnt. What settings do you have the stationary bike at, any resistance on it? I think this is a case of underestimating food intake and overestimating exercise burns.0 -
I just had a look at your diary, and for July 7, it says that you earned 480 cal from exercise. What did you do?
In order to earn 480 cal from walking, you would have had to walk at least 2.5 hours yesterday.
In order to earn 480 cal from riding the stationary bike, you would have had to ride about 1.5 hours.
But in the posts I quoted above, you're telling us you don't workout that much??
Just a few other general comments ...
-- Dinner on July 6 was just apple juice? Is that all? There are few entries which seem incomplete. I don't know of course, maybe that was all you had ... ?
-- You seem to be logging things based on cup measures quite frequently. Do you have a scale and weigh all your food?
I swam yesterday in a lap pool. a mile in 60 min. And did intervals on the stationary bike for 30 min. In addition to my morning strengthing.
None of my logs are in complete
I ate my lunch in 2 portions 1/2 at 12 the other half at 5 and drank the apple juice at 8
The intervals were level 1 for 2 min. (60-70 rpm) then level 4 for 2 min (100-120 rpm) and alternating throughout the time.NoIdea101NoIdea wrote: »Strength training doesn't really burn calories, and if you are eating at a deficit then it is practically impossible to build muscle, so it definitely isn't that.
As others have said, ditch the cups and grab a scale which measures in grams. Log everything accurately.
How are you getting those calorie calculations from your workouts? Are you using MFP calculations? As they are usually notoriously off, most people only actually count half of what MFP tells them they have burnt. What settings do you have the stationary bike at, any resistance on it? I think this is a case of underestimating food intake and overestimating exercise burns.
I get my nutrition information from scanning the actual barcode instead of looking for something kinda close to it. I do have a scale and will start using it... Its just hard to measure items at work.
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NoIdea101NoIdea wrote: »Strength training doesn't really burn calories, and if you are eating at a deficit then it is practically impossible to build muscle, so it definitely isn't that.
As others have said, ditch the cups and grab a scale which measures in grams. Log everything accurately.
How are you getting those calorie calculations from your workouts? Are you using MFP calculations? As they are usually notoriously off, most people only actually count half of what MFP tells them they have burnt. What settings do you have the stationary bike at, any resistance on it? I think this is a case of underestimating food intake and overestimating exercise burns.
Yes ... most calorie calculators, including MFP, over-estimate the number of calories burned.
In order to get MFP to record a more realistic number I select that I'm walking and cycling at a slower pace than I'm actually doing. And even so, I often go in and adjust the calories burned number down a bit.
And then I may not eat any of my exercise calories back, or if I do, I will eat up to about half of them back.
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NoIdea101NoIdea wrote: »Strength training doesn't really burn calories, and if you are eating at a deficit then it is practically impossible to build muscle, so it definitely isn't that.
As others have said, ditch the cups and grab a scale which measures in grams. Log everything accurately.
How are you getting those calorie calculations from your workouts? Are you using MFP calculations? As they are usually notoriously off, most people only actually count half of what MFP tells them they have burnt. What settings do you have the stationary bike at, any resistance on it? I think this is a case of underestimating food intake and overestimating exercise burns.
Yes ... most calorie calculators, including MFP, over-estimate the number of calories burned.
In order to get MFP to record a more realistic number I select that I'm walking and cycling at a slower pace than I'm actually doing. And even so, I often go in and adjust the calories burned number down a bit.
And then I may not eat any of my exercise calories back, or if I do, I will eat up to about half of them back.
I don't eat back my calories burned. I always write/type my workouts in my notes then log my work outs at the end of the day. So It insures me that I'm not eating over my calorie limit. BTW I gained 2 pounds from yesterday.
I'm thinking about forgetting the scale and focus on measurements .. Need to buy a tape measure . what do u think? @Machka90 -
You didn't gain two pounds in one day - don't focus on that. It could be water weight from your period, or too much sodium.
Buy a food scale. Weigh everything solid, measure everything liquid. Enter your own recipes into the database instead of using the random ones. Only eat back half of your exercise calories.0 -
TheVirgoddess wrote: »You didn't gain two pounds in one day - don't focus on that. It could be water weight from your period, or too much sodium.
Buy a food scale. Weigh everything solid, measure everything liquid. Enter your own recipes into the database instead of using the random ones. Only eat back half of your exercise calories.
Liquid is all measured with an 8 oz. Cup
I will start weighing my food. And I don't wanna eat back calories BC I think that defeats the purpose of working out
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chicalatina4eva3 wrote: »TheVirgoddess wrote: »You didn't gain two pounds in one day - don't focus on that. It could be water weight from your period, or too much sodium.
Buy a food scale. Weigh everything solid, measure everything liquid. Enter your own recipes into the database instead of using the random ones. Only eat back half of your exercise calories.
Liquid is all measured with an 8 oz. Cup
I will start weighing my food. And I don't wanna eat back calories BC I think that defeats the purpose of working out
It doesn't. Your deficit is built in - meaning any exercise you do is a bonus. I would play it by ear - if you're hungry, eat a portion of them back. If not, don't.0 -
You need a good heart rate monitor with a chest strap to be the most accurate with your calories burned.
If you are already eating at a calorie deficit, and maintain that with a food scale (I see you are planning to start), and you add to that deficit with exercise calories, you run the risk of burning lean muscle in addition to fat. You don't want to do that. So eat at least 1/2 of your exercise calories back.0 -
Your logging seems pretty poor... how did you measure 0.13 cups of cheese? How is it that every time you eat a piece of chicken it weighs exactly 200g?
Using cups to measure is probably doing you a huge disservice.
Try weighing your food, all of it, on a digital scale in grams. It is quicker than trying to get stuff in measuring cup and you don't have to wash all those cups afterwards.chicalatina4eva3 wrote: »Are you logging everything you eat/drink? How do you determine how much you're eating? Do you eat back your exercise calories, and if so how much? How do you determine how much you're burning?
I am using a wet measuring cups for all liquids and dry measuring cup for all solids. I often weigh my meals to scale. I opened my diary to view my logs. I am logging everything.I only mainly drink water or freshly brewed unsweetened loose teas.
Also what is a "wet measuring cup" versus a "dry measuring cup"?
A cup is a unit of measurement for volume. There is no such thing as a "wet" or "dry" cup. A cup is always 250ml which is why it's only accurate for liquids.
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chicalatina4eva3 wrote: »But I seem to be gaining weight faster than ever! From May 2 to June 2 I gained 10 pounds. What is going on? Help me please!!?!!
In order to do that, you would have to be consuming more than you burn.
The usual tips:
-- estimate really low on the calories you're burning with exercise.
-- weigh everything.
-- be meticulously accurate about logging everything, even the half a muffin you share with a co-worker at morning tea (not saying that's the case, just giving an example).
Question 1 ... do you drink alcohol?
Question 2 ... you don't have anything recorded for the period between May 2 to June 2. Has your diet changed since then and have you lost weight since then?
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This discussion has been closed.
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