i don't understand how i gained 4 kgs in a week?. .. on a diet

jessVanL

I'm so confused. I've stuck to my calorie count every day except 1
I weigh and measure all my foods
I'm on my feet all day and still I've gained weight this week, 3kgs worth of weight. I'm literally on the verge of tears
My BMR is 1550 and my TDEE is 2405 so even my crazy blow out day shouldn't have caused a gain ?
I know it's about to be my TOTM but I am 26 days in with nothing but gains to show

bonoeuf

Best way for help is to open your diary for scrutiny. That way we can see what you have been eating and if the numbers stack up or not. First thought is, you are eating over your calories. You may think you are correct but a weight gain on a deficit is almost impossible.

CattOfTheGarage

Hmm. That's a very big gain. How old are your scales?

jessVanL

My diary should be open , I'm more then happy to have someone go over it for me I'm desperate

Nony_Mouse

Just how crazy was your crazy blow out day, and when was it? If it was over the weekend, food weight plus water retention from that, combined with impending TOM could be your answer. One thing I can say for sure, you certainly haven't gained 4kg of fat (unless you ate 28000 cals over your maintenance level, which I'm guessing you didn't). Depending how far over you went on your blow out, it's possible you have some real weight gain there (as in fat), but the vast majority should disappear in the next few days.

Wonky scales are also a possibility too of course.

re1d1

I think first things you can check to be at the save side:
- messure your weight after toilette, before breakfast, this is the most accurate time, because the pure weight of food can make a great difference (also check on other daytimes to see the differences)
- control your personal scales, some are not very accurate, if its possible lend another one and messure your weight multiple times (check if there any differences if you move it on the floor etc.)
- and a general tip, light sports can help if you have problems with you diet

Nony_Mouse

jessVanL wrote: »

My diary should be open , I'm more then happy to have someone go over it for me I'm desperate

Okay, in general, your logging could certainly do with some tightening up. I would suggest getting some digital scales and weighing all your solid foods. I'm seeing a lot of cup measurements and servings (eg 1 of whatever) as opposed to actual weights. Even for things straight out of the packet, the weight they give for a serving can be way off from what the item actually does weigh. It's pretty easy to significantly reduce your deficit in this way, which obviously leads to slower weight loss, or even none at all.

I don't see enough in your diary to explain a 4kg gain though, and again there is no way it is all fat, if any. So breathe, see what happens over the next few days/week with that gain, and weigh your food

CattOfTheGarage

The reason I'm thinking you need a new scale is that while I'd expect a temporary water weight gain after one day eating more, 6kg is way outside the normal range. OP, you didn't answer the question of how old your scale is.

size102b

A blow out day can in some cases be your weeks calories and if salt laden like junk processed foods you'll gain water retain it and that's your answer

You can't really have days off you need to learn not to 'diet' change your lifestyle thinking your in a diet leads to mentally thinking I'm depriving myself to get thin when thin I can eat what I like
You are eating what you like on a day hence weight gain

Your body only knows calories in calories out blow out days are = too many calories and you are eating probably some over what you burn off and some that are retaining water

StealthHealth

Crazy blow out days can derail a whole week of good work - but its unlikely. Most likely is your holding some in transient food and a shed load of water retention.

Keep calm and get back on the deficit.

kkelly1223

Sometimes that happens. Don't stress about it, that will only make it worse. Try cutting back on sugary fruits.

kommodevaran

kkelly1223 wrote: »

Sometimes that happens. Don't stress about it, that will only make it worse. Try cutting back on sugary fruits.

You too noticed that the OP doesn't eat (or log) fruit, right? I'd go bananas without fruit

jessVanL

My scale is probably like 8 years old so it's fairly old
I went and bought a food scale and cup and spoon measurements , my blow out wasnt horrific it was just a drunk night with the girls , a lot too much wine and a drunk toasted cheese and crisps.
I'm going to tighten up my logging and weigh all my solids and keep hoing it gets better, I'm completely depressed with my weight as it is so giving up isn't going to help. . . I'm going to have to see progress eventually, right ?

CattOfTheGarage

I'd replace that old scale, I think it's gaslighting you. And relax. There's no way you gained 4kg of fat in a week.

Nony_Mouse

jessVanL wrote: »

My scale is probably like 8 years old so it's fairly old
I went and bought a food scale and cup and spoon measurements , my blow out wasnt horrific it was just a drunk night with the girls , a lot too much wine and a drunk toasted cheese and crisps.
I'm going to tighten up my logging and weigh all my solids and keep hoing it gets better, I'm completely depressed with my weight as it is so giving up isn't going to help. . . I'm going to have to see progress eventually, right ?

Hang in there. I'm sure you'll see things heading in the right direction once you tighten up your logging. And yep, new bathroom scales are probably a good idea too!!

jelleigh

Hey also (in case it wasn't mentioned) many women have weight increases around TOM. In fact, some women say they only log losses the week following their period. The rest of the month the weight is all over the place do to water retention etc. So just trust the program and keep going. Just because the scale doesn't move doesn't mean you aren't losing.

leahcollett1

Hun I'm in the same boat. 8lbs in 2 weeks no idea what it can be even went drs and he believes it could be my mini pill reeking havoc with water retention. Are you on any sort of medication or birth control?

Derpy_Hooves

There's no way you gained that much in a week. Could be a weird fluctuation or something simple as faulty scales.

VintageFeline

New scale, tighter logging and breathe. Give it another couple of weeks. Also, if you only weigh in once a week you could catch a high day and miss the lows so just keep trucking. As long as you're consistent and accurate, the losses will come.

You should also use other metrics to track progress, take your measurements and check on those, if they're going down then the scale is currently being a liar.

loweel208

jessVanL wrote: »

I'm so confused. I've stuck to my calorie count every day except 1
I weigh and measure all my foods
I'm on my feet all day and still I've gained weight this week, 3kgs worth of weight. I'm literally on the verge of tears
My BMR is 1550 and my TDEE is 2405 so even my crazy blow out day shouldn't have caused a gain ?
I know it's about to be my TOTM but I am 26 days in with nothing but gains to show

I do suggest you to monitor how you sleep. 4 Kg in a week without food sounds like a change in basic metabolism. Although any change in the metabolism could be investigated, one of the most common ones is lack of good sleeping, which usually couples with stress.

VintageFeline

loweel208 wrote: »

jessVanL wrote: »

I'm so confused. I've stuck to my calorie count every day except 1
I weigh and measure all my foods
I'm on my feet all day and still I've gained weight this week, 3kgs worth of weight. I'm literally on the verge of tears
My BMR is 1550 and my TDEE is 2405 so even my crazy blow out day shouldn't have caused a gain ?
I know it's about to be my TOTM but I am 26 days in with nothing but gains to show

I do suggest you to monitor how you sleep. 4 Kg in a week without food sounds like a change in basic metabolism. Although any change in the metabolism could be investigated, one of the most common ones is lack of good sleeping, which usually couples with stress.

Um. 28000 calories worth of metabolic slowdown in a week? I'm going to say no.

ugofatcat

I am sorry you are trying so hard only to see the scale move in the opposite direction. With that being said,

jessVanL wrote: »

My blow out wasnt horrific it was just a drunk night with the girls , a lot too much wine and a drunk toasted cheese and crisps.
I'm going to tighten up my logging and weigh all my solids and keep hoing it gets better, I'm completely depressed with my weight as it is so giving up isn't going to help. . . I'm going to have to see progress eventually, right ?

Alcohol has calories. Lots of them. Toasted cheese and crisps are going to be very high in calories and salt to make you retain water. Plus I am going to guess you where drunk and likely ate way more then planned. You may have even eaten things and forgot that you ate them.

Have you ever logged a blow out? I have. It is not that hard to do 4,000 calories in a day.

Also, looking over your journal, I see measurements like 1 tablespoon. Are you really using a tablespoon or eyeballing it? I see a couple weights in grams. Are you truly using a food scale? I saw a chicken breast logged as 1.5 chicken breasts. That means it could be 2-3 ounces or 6-7 ounces.

Logging simply makes up more mindful and aware, allowing us to modify our behavior. Our body keeps an accurate record of what we eat regardless of what we write down.

loweel208

VintageFeline wrote: »

Um. 28000 calories worth of metabolic slowdown in a week? I'm going to say no.

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I have no idea how you calculated this number of calories.... change of metabolism could also get lot of water in your body, in your guts, by example. 4kg are not so hard to take because of fluctuation. To assume weight comes 100% from calories, always, is a little hard assumption.

VintageFeline

loweel208 wrote: »

VintageFeline wrote: »

Um. 28000 calories worth of metabolic slowdown in a week? I'm going to say no.

I have no idea how you calculated this number of calories.... change of metabolism could also get lot of water in your body, in your guts, by example. 4kg are not so hard to take because of fluctuation. To assume weight comes 100% from calories, always, is a little hard assumption.

4kg = around 9lbs. In order to gain 9lbs of fat one would need to eat 9 x 3500 (the amount of calories needed to gain/lose 1lb) = 31'500 calories over maintenance. A few weeks of metabolic slowdown isn't going to result in such a dramatic reduction. And the metabolic slowdown isn't what's happening, it's a reduction in NEAT due to being tired and not moving around as much incidentally day to day.

Water weight is totally irrelevant to down regulation of metabolism which is the point you were making.

Coyla

The likely culprit of your weight gain is bloating and water weight. You certainly didn't consume 28,000 calories in alcohol, despite alcohol being high in calories. I always have a weight gain after drinking alcohol. The yeast in it can cause bloating in some people. Relax. Your deficit is enough that a slip in measurement would merely slow down weight loss, not cause a weight gain. You're bloated. You're going to start your period soon. That's your answer.

The key to losing weight is learning how to handle failure. A bad weigh in can derail the whole thing. (I have personal experience with this.) This is the hardest part of dieting. But if you can overcome this and keep going, you'll be miles ahead of many of us.

tomteboda

jessVanL wrote: »

I'm so confused. I've stuck to my calorie count every day except 1
I weigh and measure all my foods
I'm on my feet all day and still I've gained weight this week, 3kgs worth of weight. I'm literally on the verge of tears
My BMR is 1550 and my TDEE is 2405 so even my crazy blow out day shouldn't have caused a gain ?
I know it's about to be my TOTM but I am 26 days in with nothing but gains to show

You wrote in another post that you are 5'9" and 150 lbs, going for 130.

You are already at a healthy weight, which means loss will be slow. Since it's about your time of month, your progress may easily be masked by water retention, which is highly variable. Wait to assess progress until a couple days after your flow ends.

ZephieC

I changed the battery in my scale to make sure it was reading accurately. I also take measurements once a month as sometimes the scale doesn't move but the inches do. It is hard not to be discouraged but remind yourself that this is a marathon and not a sprint. If you keep working on the plan the changes will come. Good luck!