Feeling a bit down today.

rawaneido

I’ve been training 7 days non stop, eating within my calories and I’ve gained 2 kilos! It’s really upset me because I’ve been working my butt off. Why is this happening????

SabAteNine

Could be that so much exercise on a more restricted calorie intake is leading to increased water retention. I'm by no means an expert but I've noticed that I retain more after sustained exercise, and it takes anywhere from 1-3 days of rest to „let it go”. Could also be sodium-caused water retention, or the ToM approaching, or a bunch of other things.

Take it a bit slower, increase your water intake, sleep well and don't panic. It's not fat. And it's not there to stay.

Shredder583

What sort of working out have u been doing? Strenght training? Maybe u have gained some muscle mass which is not bad at all.... If u have been training 7 days u need a rest. Try 2 on 1 off. If u keep going too hard u will burn out and loss motivation over time. Allow your body to rest and dont worry about putting on weight. Your body is a complex machine.

As long as your calorie intake is not too high and u r in a sligh calorie deficit then u will see your body lose weight. Without knowing your goals etc cant really comment anymore. Hope this healps a little?

KANGOOJUMPS

CHIN UP AND KEEP IT GOING!

Laserfocused93

You’ve probably just gained water weight if youre drinking more fluids. Also certain medications or supplements can help retain water, too. Lastly carbs even complex carbs keep you full of water. Don’t be discouraged, keep it movin’! You’ll get there! Slow and steady wins the race!

mmapags

Water retention in the muscles from starting a new exercise program. It will normalize over a few weeks.

Pastaprincess1978

did you weigh yourself at the same time of day - nights are always heavier for me. and yes ToM can be brutal - consider that. If you have eaten within your recommended intake it's not fat

LivingtheLeanDream

If you're new to exercise seeing a temporary gain is completely normal. Keep going and you will see results.

Fuzzipeg

Rest days do have the advantage of giving your body time to adapt to exercise and restore itself. If this exercise regime is not part of your calorie allocation you are better to eat a good proportion of your earned calories back.
Keep up the good work and take care.

Purplebunnysarah

The day after rest day can be whoosh day as your body releases some of the excess water...

Silentpadna

rawaneido wrote: »

I’ve been training 7 days non stop, eating within my calories and I’ve gained 2 kilos! It’s really upset me because I’ve been working my butt off. Why is this happening????

You're body is retaining water for repair. It's how we're designed. Nothing to feel down about. When your body does this you should be happy it's functioning normally.

raiders34

I would take a couple days of rest and let your body recover. Need to shock your body every once in a while. Your body could be retaining what I can because of your extreme workouts. Relax take it slow

quiksylver296

mmapags wrote: »

Water retention in the muscles from starting a new exercise program. It will normalize over a few weeks.

This.

150poundsofme

I understand the frustration of the scale numbers. I am learning to not let it bother me (though I haven't received my A in the class yet) because as I constantly read on here, weight loss is not linear. So much fluctuations with our body - water retention, sodium from food, working out etc. etc. Hugs

lolothedragon

As others have mentioned a new workout program can cause you to be up at first from water retention. I've experienced this, it usually levels out in a week or two so I don't weight myself too often.

You're doing great just by being here, keep up the good work and you will see results.

cfgreear

rawaneido wrote: »

I’ve been training 7 days non stop, eating within my calories and I’ve gained 2 kilos! It’s really upset me because I’ve been working my butt off. Why is this happening????

Sometimes it takes a couple weeks to see any results, are you making sure to keep track of your bodyfat percentage? Thats where you see the real progress and not on the scale. Make sure you drink a lot of water, and sleep properly. Because you dont get stronger and more fit from working out, that just burns and tears down the muscles, its when you recover properly that you see improvements and you need to give your body the tools it needs to build up again properly. Some people stop losing weight when they starve themselves too because they dont have enough calories to feed their system so their body goes into a starvation mode and holds everything in.

rawaneido

Thanks guys, I been training for 4 months now but I’ve started F45 last week and been going hard since! My appetite is thru the roof and I remain in my calories! Im resting today, although I’m dreading it maybe I’ll go for a walk or something or do some yoga! My body is continually sore so maybe you’re all correct! I do feel well and I’m doing a body comp scan next week!

kcn2bluesky

rawaneido wrote: »

Thanks guys, I been training for 4 months now but I’ve started F45 last week and been going hard since! My appetite is thru the roof and I remain in my calories! Im resting today, although I’m dreading it maybe I’ll go for a walk or something or do some yoga! My body is continually sore so maybe you’re all correct! I do feel well and I’m doing a body comp scan next week!

You're body is continually sore? Time for a break. Working out so much that your body is continually sore is not a good thing. Rest days are crucial to good, well-rounded, healthy bodies and minds

As a bonus, once you rest a day or two, you will likely feel rejuvenated and fresher for your next workout and you may possibly drop some of the water weight you are holding on to for muscle repair!

DebLaBounty

I'd recommend cutting back your workouts to 5 times a week and see whether your soreness goes away. Also, I hope you are eating back the exercise calories you've earned to help stave off hunger and help your muscles repair.

try2again

rawaneido wrote: »

Thanks guys, I been training for 4 months now but I’ve started F45 last week and been going hard since! My appetite is thru the roof and I remain in my calories! Im resting today, although I’m dreading it maybe I’ll go for a walk or something or do some yoga! My body is continually sore so maybe you’re all correct! I do feel well and I’m doing a body comp scan next week!

Yep... soreness=muscle damage/repair and water retention. And as has been mentioned, if you aren't eating back at least some of your exercise calories, you are setting yourself up for failure.

Maxxitt

In addition to exercise-related inflammation, your weight gain could also be related to where you are in your menstrual cycle. So rather than giving in to your freak out and restricting and exercising even more, which will make the situation worse, chill and eat to fuel your body.

Sparkeysworld

Maybe you have underestimated on your calories?
Also working out 7 days is not a good idea, the body needs time off, not only to repair from resistance type exercise, but to also give your central nervous system time off.
This is the exact same plan I give to all my clients, even if you don't use this method, I would check that you are getting enough calories in.

A simple 500 calories deficit is enough for good weight loss.

The key to any diet is knowing exactly how many calories you need on a daily basis, and just eating under that number).

First you need to workout how many calories your body needs in a day (Total daily energy expenditure).

Weigh yourself first thing in the morning.

Input your data in this website www.tdeecalculator.net
Choose whichever activity level is closest to yourself.

Then click the cutting calories button (under the macronutrients heading), this will give you your starting calories, and what you need to stick to on a daily basis.

Try to get as close as possible to your cutting calories every day, a little over or under is fine but no more than say 20 - 30 calories either way.

Foods to eat:

Absolutely anything you want, Just weigh and track everything you eat and drink inc milk in tea & coffee etc. (don't add calories back in when you've exercised, MFP will ask if you want to do this).

Check your TDEE on a weekly or daily basis, because it obviously drops as your weight comes down, and adjust calories accordingly in Myfitnesspal.

If you want quicker weight loss you can obviously add in cardio and or resistance exercises, not only will this help build muscle but it will also create a bigger calorie deficit.
If you were to do this I would recommend just a 30 min incline walk on the treadmill or walk outside at a steady state.

Drink plenty water, at least 2-3 litres a day.

And that's it, just carry on until you are at the weight you want to be.

Good luck with your goals.