Weight going up??

chelseaparton

Hey everyone.

I've been trying to lose this fat for around a month now maybe. It all started off ok and I've gone from 137lbs to 131lbs. My target is 126lbs-128lbs depending on how I look. I was aiming to be this weight for holiday planned in 3 weeks time and was on my way to reaching that goal, but I've ended up being stuck at 131lbs and now it has increased to 132.8lbs.

I am 5'7", female and 21 years old.
I focus on weight lifting at the gym, but walk there and back and day to day walking can total my steps between 7,000-16,000 depending on what I am doing that day. I am beginning to hit the treadmill too, but slowly, as before I damaged my legs when going into it too quickly and was unable to work out for a few weeks as I recovered.

I was eating around 1300-1400 every day and losing weight. But I was getting very tired and my weight loss stalled. I had a "cheat day" where I went over my maintenance calories probably by around 1000 max. This was compensated as the next day I ate between 1200-1300 calories and hit the gym (maintenance calories are around 1700-2100 depending on activity level). I thought that this increase then decrease in calories would jump-start my weight loss again but it didn't. Although the food I sometimes eat isn't clean and healthy, I never eat a completely clean and healthy diet when losing weight, which makes it more practical in the long term.

I thought my calories might have been too low for the amount of exercise I was doing. I searched online and was told that 1500 should be to lose 1lb a week. I exercise around 3-4 times a week at the gym.

I increased my calories on one day (1700-1800 after working out- netting at ~1500) then ate around 1300-1400 the next in another attempt to "jump-start" things to no avail. Actually I am now 132.8lbs- going in the opposite direction!

I am thinking this could be water weight? I mean my partner and myself decided to eat out at Nando's and the day after we ate subway as we were out and about those days. But I still remained in the calories I had set myself for those days. So maybe this is water weight from the processed foods?

I'm getting back into my usual diet as of today (chicken, eggs, protein shakes, fruits, veg, maybe some cookies here and there as a treat to look forward to at the end of the day) but I was wondering what you all would recommend calorie wise. I have planned to be at around 1400-1500 calories a day and working out. Maybe I increased them too much too quickly beforehand? What do you guys recommend?

Thanks in advance!

hyIianprincess

Not sure how to help you out but I just wanted to say that can very well be water weight. Its not a significant gain. I wouldn't worry too much. Weight fluctuates constantly. I weigh myself every 2-3 weeks for that reason. If you suspect it's water weight, drink a lot of water and limit your sodium intake for a few days.

I hope someone is able to help you out

DemoraFairy

Yeah it's just water weight. Weight fluctuates everyday, sometimes from things like a higher salt intake the previous day, more food that's still being digested, hormones, and sometimes it's seemingly random. Nothing to be worried about. Weight loss isn't linear!

timtakel

Like the others said: water. You can easily store 2kg of water, or even more, in a short time. There are several reasons for that like salt, hormones, also exercise. Another important reason for storing water is malnourishment, not only with vitamins, but also with protein. You are exercising a lot, eat at least 1.5 to 2 grams of protein per kg of body weight. Your muscles need it.

You also cant lose weight by eating more and you cant jump start things. That's impossible and, as you have seen, will do the opposite.

85Cardinals

It sounds like you're making yourself crazy trying to micromanage the weight. Think of the big picture a little here, you only weigh 131 to begin with! Chill out a little, sister.

chelseaparton

timtakel wrote: »

Like the others said: water. You can easily store 2kg of water, or even more, in a short time. There are several reasons for that like salt, hormones, also exercise. Another important reason for storing water is malnourishment, not only with vitamins, but also with protein. You are exercising a lot, eat at least 1.5 to 2 grams of protein per kg of body weight. Your muscles need it.

You also cant lose weight by eating more and you cant jump start things. That's impossible and, as you have seen, will do the opposite.

I began eating more because I feared I was eating too little. With my calories at 1300 and my exercise at 200-300 I was netting around 1000-1100 which is not good.

Also I eat around 100g or protein a day. I find it hard to get eat any higher with such a low calorie allowance. I have 2 protein shakes a day to help along with eggs and chicken for my meals.

I drink around 10 glasses of water a day too, that's why I was unsure about it being water weight as I always stay hydrated and ensure I drink enough, but I guess the exercise and added salt from eating out may have caused this. I'll give it another week and see what happens! Thanks!

mich19025

Another here for water weight. It is really frustrating to track progress on the scale, especially if you do a lot of exercise. It's hard to judge if you are actually losing/gaining when the scale jumps up and down a couple of pounds. I'm trying to find my maintenance calorie level right now and its hard because the scale has went up..which I expected to some degree but its hard to tell if its a genuine gain (to be fair i'm not eating 3500 cals over maintenance). I've found taking my full body stats in inches has helped too when you feel mad at the scale. I'm doing that this weekend as my last lot was a month ago.

chelseaparton

mich19025 wrote: »

Another here for water weight. It is really frustrating to track progress on the scale, especially if you do a lot of exercise. It's hard to judge if you are actually losing/gaining when the scale jumps up and down a couple of pounds. I'm trying to find my maintenance calorie level right now and its hard because the scale has went up..which I expected to some degree but its hard to tell if its a genuine gain (to be fair i'm not eating 3500 cals over maintenance). I've found taking my full body stats in inches has helped too when you feel mad at the scale. I'm doing that this weekend as my last lot was a month ago.

That's a great idea, I'll start doing that too I think! Thank you

timtakel

chelseaparton wrote: »

I began eating more because I feared I was eating too little. With my calories at 1300 and my exercise at 200-300 I was netting around 1000-1100 which is not good.

As long as you get all the nutrients you need, there is no problem in eating that amount of calories (as long as your body fat percentage is not too low).

chelseaparton wrote: »

Also I eat around 100g or protein a day. I find it hard to get eat any higher with such a low calorie allowance. I have 2 protein shakes a day to help along with eggs and chicken for my meals.

I know the problem. Yesterday I had 133 Grams pro protein just with food. Cottage cheese is tasty with vegetables. 100 grams of it has ~12 gram protein, that's a lot. Here in Germany we have something called Harzer Käse/Handkäse, I don't know if you've got something like that where you live. It has 30 grams of protein per 100 grams and nearly no fat or carbs. I just eat one package a day, for 60 grams of proteins (sometimes two) - it tastes interesting. ;-)

Maybe you can find something like that. Tuna for example has 21 grams of protein.

chelseaparton wrote: »

I'll give it another week and see what happens! Thanks!

Good luck!

chelseaparton

timtakel wrote: »

As long as you get all the nutrients you need, there is no problem in eating that amount of calories (as long as your body fat percentage is not too low).

I have weight watchers scales that supposedly tells me my body fat percentage and BMI. It says it is 20.8% but I am unsure how accurate that is.

timtakel wrote: »

I know the problem. Yesterday I had 133 Grams pro protein just with food. Cottage cheese is tasty with vegetables. 100 grams of it has ~12 gram protein, that's a lot. Here in Germany we have something called Harzer Käse/Handkäse, I don't know if you've got something like that where you live. It has 30 grams of protein per 100 grams and nearly no fat or carbs. I just eat one package a day, for 60 grams of proteins (sometimes two) - it tastes interesting. ;-)

Maybe you can find something like that. Tuna for example has 21 grams of protein.

I have tried Cottage Cheese and I really dislike it. Also I don't really eat fish or seafood. But I have purchased some egg whites and planned to have healthier omelettes (no yolk) with veggies and toast which can total 30g for a single meal.

mich19025

I make mug cakes with my chocolate protein powder. Scoop of powder, half teaspoon of unsweetened cocoa. add an egg and tablespoon of water. Mix really well until smooth. Microwave in a mug for 20-25 secs and its all gooey. I'll add things like peanut butter to mines too. Don't be afraid of fat i.e yolk in eggs etc. Protein and fat are essential for the body.

chelseaparton

mich19025 wrote: »

I make mug cakes with my chocolate protein powder. Scoop of powder, half teaspoon of unsweetened cocoa. add an egg and tablespoon of water. Mix really well until smooth. Microwave in a mug for 20-25 secs and its all gooey. I'll add things like peanut butter to mines too. Don't be afraid of fat i.e yolk in eggs etc. Protein and fat are essential for the body.

Will definitely have to give that a try! Sounds delicious!
And I'm not worried about the yolk. I just know too much is too bad, and I can eat a lot of eggs in a week! When I boil them I have the yolks though so all's good!

strong_curves

All very good advice here... I would just add that if you aren't using a food scale you should start.