Feeling deflated

21ttomlinson · July 2017

So I've started introducing more exercise, extra steps, swimming, weights, something each day, I've added a lot more protein into my diet and have stayed within my calories each day and have tried not to eat the extra calories from exercise, I've gained 2lb this week.
I feel gutted and what's the point of doing.all of this

malibu927 · July 2017

You increased exercise, which causes water retention. Be patient, it will disappear soon.

kommodevaran · July 2017

Exercise doen't even burn that many calories.
You haven't said a word about how you track your food intake.

Weight fluctuates naturally. If you're in a consistent calorie deficit, you lose weight, but you can't tell by the scale until you have many readings over several weeks.

Giving up because you can't see immediate results is a thoroughly tried and tested way to not succeed

TavistockToad · July 2017

It's water weight. Be more patient.

21ttomlinson · July 2017

I track everything I eat, from good to bad so I'm not In denial with my food, and I've been drinking lost more water,if had stayed the same I would be fine. But I'm disappointed with my gain.

TavistockToad · July 2017

21ttomlinson wrote: »

I track everything I eat, from good to bad so I'm not In denial with my food, and I've been drinking lost more water,if had stayed the same I would be fine. But I'm disappointed with my gain.

Be disappointed if you want, but fluctuations caused by water weight are completely normal so it's wasting an emotion on something you can do nothing about.

seska422 · July 2017

Weight loss isn't linear. Look at your trend over time. Here's a 3-month trend for me where I was at or under my calorie goal every day:

livingleanlivingclean · July 2017

21ttomlinson wrote: »

I track everything I eat, from good to bad so I'm not In denial with my food, and I've been drinking lost more water,if had stayed the same I would be fine. But I'm disappointed with my gain.

Tracking by weighing/measuring accurately, or eyeballing and scanning?

Can you find any non-scale positives? Getting fitter, lifting heavier etc? Lost cm's/inches?
Sometimes a non weight focus is good the scale is not always a great measure of success.

Gab149 · July 2017

It might be muscle weight. After doing resistance training for a while, I find that the scales start to not make any sense because I'm gaining (or retaining) weight, but losing inches and getting smaller.

TavistockToad · July 2017

Gab149 wrote: »

It might be muscle weight. After doing resistance training for a while, I find that the scales start to not make any sense because I'm gaining (or retaining) weight, but losing inches and getting smaller.

Its not muscle

hedwardsb · July 2017

Using Trendweight.com would make you feel better. I weigh several times a week, and it is frustrating when I see a weight on the scale that is 5 pounds heavier than the day before. However, Trendweight keeps me grounded by doing the math and letting me know that I'm losing 1/2 a pound a week which is a very reasonable rate for me.

Muscleflex79 · July 2017

Gab149 wrote: »

It might be muscle weight. After doing resistance training for a while, I find that the scales start to not make any sense because I'm gaining (or retaining) weight, but losing inches and getting smaller.

no. she did not gain 2lbs of muscle this week!

KevHex · July 2017

I think we all need to have the mindset that we are in this for the long haul. A day, week or month is nothing when you look at the bigger picture. Keep going and be strong, and see how things are in a week or two. I guarantee if you carry on with more exercise, extra steps, swimming, weights and calorie counting you will be in a completely different place in 3 months.

malibu927 · July 2017

21ttomlinson wrote: »

I track everything I eat, from good to bad so I'm not In denial with my food, and I've been drinking lost more water,if had stayed the same I would be fine. But I'm disappointed with my gain.

This is an excellent explanation as to why it happened and why you can expect it again. https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear

Cheesy567 · July 2017

It might be water retention, or related to your menstrual cycle, or maybe you just have to poop. Hang in there-- this is a life-long process, no single week will keep you from your goal if you keep up with your daily healthy habits.

CattOfTheGarage · July 2017

Starting new exercise causes water retention. This is normal and expected.

Mr_Knight · July 2017

21ttomlinson wrote: »

So I've started introducing more exercise, extra steps, swimming, weights, something each day, I've added a lot more protein into my diet and have stayed within my calories each day and have tried not to eat the extra calories from exercise, I've gained 2lb this week.
I feel gutted...

You need to change your expectations. If you're going to feel "gutted" after a few days of results you don't like, the odds of getting to where you want to be are pretty low.

... and what's the point of doing.all of this

You tell us. This is your journey - what are YOU trying to accomplish?

OliveGirl128 · July 2017

I can fluctuate up to 5lbs a day, due to all sorts of things not fat gains related. 2lbs is well within the normal fluctuations range.

JaydedMiss · July 2017

OliveGirl128 wrote: »

I can fluctuate up to 5lbs a day, due to all sorts of things not fat gains related. 2lbs is well within the normal fluctuations range.

I gained 8 pounds today because i was drunk on the weekend and a bit dehydrated lol. Will probably hit 10 up by time i sleep, And be back down again by tomorow. Food/water has weight inside you OP lol. Fluctuations happen stop freaking out

cerise_noir · July 2017

A 2lb gain is normal fluctuation. Heck, I'd be happy if that's all I gained during hormonal fluctuations, increasing exercise, a high sodium day, etc....

Did you go over your maintenance calories by 7000 this week?

Learn about weight fluctuations and how weight loss works. There are plenty of stickied threads:

http://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads

DebLaBounty · July 2017

Cheer up, it's no big deal. And brace yourself, because this will happen once in awhile! Have you tried installing the Happy Scale app on your phone? Weigh yourself, input that number into the app, and over time it will show you the weight loss trend. You should find that over time, you are losing weight if you're accurately logging and staying within the calorie budget.

GemstoneofHeart · July 2017

Are you new to tracking? Hormone changes can spike up your water weight. The week before Aunt Flo arrives, I gain anywhere between 3-6 pounds and it's gone the day she arrives.

hrtunstall · July 2017

I believe what you might be experiencing is DOMS (Delayed Onset Muscle Soreness). When you added all these additional activities, you cause microtears in the muscles & they must recover & water retention is part of that. A drag, I know, but in the long run you're doing it right. Just stay the course. Sounds like you've made awesome progress everywhere but the scale this week.

Feeling deflated

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