So up,d my calories but weight is also going up
dave_in_ni
Posts: 533 Member
At the weekend I went back to maintaining which for me is 2100 calories. I had been on 1500 for 6 months.
On Friday I was 79kg. This morning 81kg. I went up gradually and today am eating 1700 calories.
Why is thus happening. And before some questions my tracking check my diary if you can I track everthing,you don't loss 55lbs in 6 month by not tracking accurately.
On Friday I was 79kg. This morning 81kg. I went up gradually and today am eating 1700 calories.
Why is thus happening. And before some questions my tracking check my diary if you can I track everthing,you don't loss 55lbs in 6 month by not tracking accurately.
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Replies
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When you initially up your calories to maintenance its normal to see a spike in weight. Its temporary! Eat at maintenance for 3 or 4 weeks and then adjust if necessary.
You're a guy, so your maintenance will likely be more than 2100. I'm only 5ft 2/female and I'm 47 - mine is 2200-2400 depending on my activeness. My husband maintains his weight eating around 3000-3200 cals a day (he's 6ft 1)2 -
Yep - totally normal. It's not fat, you must know that. Don't react by dropping your calories back down, be patient.
Think weeks not days to figure out your real maintenance level, could even be months.
2100 is very low by the way for someone around 80kg.
I'm 75kg and my winter TDEE is about 2500 and summer TDEE is much more.2 -
Don't panic. It could be water weight. Did you have some salty food over the weekend? Your diary is not open so it's hard to say. Also keep in mind that maintenance is not sitting at one precise number. The scale is going to fluctuate within a range of a few kilos depending on what you eat and eliminate.
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Yes had some low calorie bread over the weekend that was high in sodium.0
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RunRutheeRun wrote: »I'm only 5ft 2/female and I'm 47 - mine is 2200-2400 depending on my activeness.
Not to derail, but can you tell me a little more about what you do to maintain at that calorie level (in terms of activity, etc.)?
Asking because I'm just under 5'2", male, and approaching maintenance... and I'm hardly losing anything on 1000 calories a day. Of course I'm sure there's some inaccuracy (although I do use food scales, I also use MFP's notoriously bad exercise burn values), but I'm pretty sure it isn't 1200 calories' worth of inaccuracy.0 -
Weight increase does not equal fat increase. Your true weight at any given point in time is not a static number but a range. When your in a deficit your body hangs out at the bottom of the range and now that you've moved to maintenace its heading up towards the middle.
Give it a few weeks and it should flatten out and you'll be at your new normal.0 -
RunRutheeRun wrote: »I'm only 5ft 2/female and I'm 47 - mine is 2200-2400 depending on my activeness.
Not to derail, but can you tell me a little more about what you do to maintain at that calorie level (in terms of activity, etc.)?
Asking because I'm just under 5'2", male, and approaching maintenance... and I'm hardly losing anything on 1000 calories a day. Of course I'm sure there's some inaccuracy (although I do use food scales, I also use MFP's notoriously bad exercise burn values), but I'm pretty sure it isn't 1200 calories' worth of inaccuracy.
I do weights 5 days per week, I also have an active job which I clock up 15000 steps on a bad day.0 -
dave_in_ni wrote: »I do weights 5 days per week, I also have an active job which I clock up 15000 steps on a bad day.
I don't think 2100 are your maintenance calories if you're that active. I'm a 5'7" female, 66 kg and easily maintain on 2000 on weekdays (mon-thu) and 2500 in the weekend (fri-sat-sun) and I average around 8000 steps.
If you've been low on calories for a long time, upping your calories and gaining weight is likely water retention and carb storage in your muscles. I usually weigh 1 kg more the day after a proper work out, so keep that in mind as well.0 -
SunflowerSandra wrote: »dave_in_ni wrote: »I do weights 5 days per week, I also have an active job which I clock up 15000 steps on a bad day.
I don't think 2100 are your maintenance calories if you're that active. I'm a 5'7" female, 66 kg and easily maintain on 2000 on weekdays (mon-thu) and 2500 in the weekend (fri-sat-sun) and I average around 8000 steps.
If you've been low on calories for a long time, upping your calories and gaining weight is likely water retention and carb storage in your muscles. I usually weigh 1 kg more the day after a proper work out, so keep that in mind as well.
Yes got my numbers wrong its up to 2490 to maintain and 2710 to bulk. I might actually start another post regarding this as I am struggling to hit anywhere near 24900 -
dave_in_ni wrote: »SunflowerSandra wrote: »dave_in_ni wrote: »I do weights 5 days per week, I also have an active job which I clock up 15000 steps on a bad day.
I don't think 2100 are your maintenance calories if you're that active. I'm a 5'7" female, 66 kg and easily maintain on 2000 on weekdays (mon-thu) and 2500 in the weekend (fri-sat-sun) and I average around 8000 steps.
If you've been low on calories for a long time, upping your calories and gaining weight is likely water retention and carb storage in your muscles. I usually weigh 1 kg more the day after a proper work out, so keep that in mind as well.
Yes got my numbers wrong its up to 2490 to maintain and 2710 to bulk. I might actually start another post regarding this as I am struggling to hit anywhere near 2490
That sounds much more like it - I have a sedentary job but do a load of cardio as well as strength training.
Why do you struggle to reach what is really a pretty modest goal?
Swapping out any "diet foods" is a good start point but just adding in a substantial snack can be the difference between losing and maintaining.
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You increased your calories from 1500 to 2100, highly likely what you're experiencing is your glycogen stores being replenished, and extra food in your system, this is perfectly normal. Trust the system and keep tracking for 3-4 weeks before making any changes, otherwise you will constantly be changing you calories. At 2100 and your activity level you will probably start losing again, but at a slower rate.3
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If you've been at 1500 cals for 5 months your maintenance isn't going to be what it used to be right away. Our metabolism does adapt gradually.1
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dave_in_ni wrote: »SunflowerSandra wrote: »dave_in_ni wrote: »I do weights 5 days per week, I also have an active job which I clock up 15000 steps on a bad day.
I don't think 2100 are your maintenance calories if you're that active. I'm a 5'7" female, 66 kg and easily maintain on 2000 on weekdays (mon-thu) and 2500 in the weekend (fri-sat-sun) and I average around 8000 steps.
If you've been low on calories for a long time, upping your calories and gaining weight is likely water retention and carb storage in your muscles. I usually weigh 1 kg more the day after a proper work out, so keep that in mind as well.
Yes got my numbers wrong its up to 2490 to maintain and 2710 to bulk. I might actually start another post regarding this as I am struggling to hit anywhere near 2490
That sounds much more like it - I have a sedentary job but do a load of cardio as well as strength training.
Why do you struggle to reach what is really a pretty modest goal?
Swapping out any "diet foods" is a good start point but just adding in a substantial snack can be the difference between losing and maintaining.
Why? I could hit that easily if I wasn't eating clean, a few good meals from McDonalds would make short work of them numbers, the problem is trying to hit macros as well. 177g of Protein for example equals at least 2 protein shakes per day minimum and chicken or turkey every meal, sick of looking at chicken at this stage, then you have to keep below 55g of fat and eat 300g of carbs, its not easy and I've not even managed to hit my maintenance yet and I'm struggling.0 -
dave_in_ni wrote: »dave_in_ni wrote: »SunflowerSandra wrote: »dave_in_ni wrote: »I do weights 5 days per week, I also have an active job which I clock up 15000 steps on a bad day.
I don't think 2100 are your maintenance calories if you're that active. I'm a 5'7" female, 66 kg and easily maintain on 2000 on weekdays (mon-thu) and 2500 in the weekend (fri-sat-sun) and I average around 8000 steps.
If you've been low on calories for a long time, upping your calories and gaining weight is likely water retention and carb storage in your muscles. I usually weigh 1 kg more the day after a proper work out, so keep that in mind as well.
Yes got my numbers wrong its up to 2490 to maintain and 2710 to bulk. I might actually start another post regarding this as I am struggling to hit anywhere near 2490
That sounds much more like it - I have a sedentary job but do a load of cardio as well as strength training.
Why do you struggle to reach what is really a pretty modest goal?
Swapping out any "diet foods" is a good start point but just adding in a substantial snack can be the difference between losing and maintaining.
Why? I could hit that easily if I wasn't eating clean, a few good meals from McDonalds would make short work of them numbers, the problem is trying to hit macros as well. 177g of Protein for example equals at least 2 protein shakes per day minimum and chicken or turkey every meal, sick of looking at chicken at this stage, then you have to keep below 55g of fat and eat 300g of carbs, its not easy and I've not even managed to hit my maintenance yet and I'm struggling.
Suggest you move away from fixed macros if they are restricting you.
Protein and fat should be regarded as minimums not maximums.
Your protein goal is high but makes no sense to limit fat when you aren't eating enough.
Why put a limit on carbs if you can't hit the calorie goal you need to? That's not want to - need to.
You don't have to go to McDonalds to get more calories! Why do you equate more calories or a snack to "junk food"? Why not Greek yoghurt and honey or fruit? Or both....
Starchy carbs? Really easy to get more calories that way.
You seem stuck in a very restrictive mind-set. Health isn't just what you eat, it's also how much you eat.
ETA - had a quick look at your diary.
Flora light, be good bread, diet whey protein (mixed with water?), skimmed milk, 0% fat yoghurt.
Swap those for butter, regular bread, regular protein shakes mixed with milk, full fat yoghurt and you will effortlessly increase your calories without any more volume. Even switching from Rich Teas to Digestives would make a difference!
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