Gaining weight instead of losing weight

Jenna__XoXo

I'm fairly new to this but for the first week or two I lost about three pounds but since then I've only gained weight back. I'm still working out 4-5 day's a week and eating healthy most of the time and I always have a calorie defect. Does anyone know why this is and what I can do to get back on track?

WBB55

how are you determining you're eating a deficit? do you weigh your food on a digital kitchen scale?

also, it's sorta normal to not lose weight right away if you add a new exercise regime. your muscles store extra water to repair and rebuild, this masks fat loss.

Zella_11

Keep eating at a calorie deficit and have patience...takes time.

RoxieDawn

I am going to put out the handy flow chart not because you are in a stall, but because it will give you some checks and balances to use when continuing on with your journey (do you have a food scale, how do you calculate calorie burns from exercise, do you eat them back and what not).

You probably have not lost any fat at this point, but you have lost and regained water weight. You body is making adjustments in less calories eaten, exercise added to the weight loss mix etc.

You will loose or gain water depending on TOM, carbs you eat, glyogen, water needed for muscle repair, sodium and electrolyte balance/hydration.

You need to give this at least 3 - 4 weeks for your body to make necessary adjustments and really "catch on" to this new stuff you are doing to it LOL.


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Jenna__XoXo

I don't own a food scale but I hope to get one soon, for now I just go by fmp's list even though I know it's not 100% accurate.

deceived1

jennamburchette2014 wrote: »

I don't own a food scale but I hope to get one soon, for now I just go by fmp's list even though I know it's not 100% accurate.

Counting calories is very difficult without a scale. It's very easy to underestimate what you're actually eating (especially with very caloric dense foods such as peanut butter). It's possible you are not in a caloric deficit even if you think you are.

A food scale is very helpful. It's a very wonderful investment for weight loss and you can find some really good digital ones for pretty cheap online.

Good luck!