Help/reassurance no loss after diet and exercise change, same logging?

squidgybunny_276

Hi all, i haven't posted on these boards but have been plugging away at this weight loss thing with for a while. As January started though I decided to step it up a bit with both weight and fitness. After 1 bad week around January 10th I have increased my exercise considerably and eliminated binging. Unfortunately up now up 4lbs as of this morning. I also feel extremely tired in my body despite having had a rest day with just some walking and dip in a 0˚C pond for recovery. My exercise for the past 2 weeks has been Swimming 2km 2xper week, running 2x (6miles and 4 miles) per week, cycling 60 mins 1x per week, 3hrs hill walking on the weekends + outdoor swimming (although its so cold at the minute you cant get much done!).
Oh and im 5,7 (144 to 148 lbs) my calorie range is 1350-1850 depending on exercise! So my questions are
1) Could the gain be as my body still is getting used to the new exercise -ie what are your experiences? Or am i deluding myself into not loweing my calories more.
2) I'm a bit worried about lowering more as i dont want to spring into yo-yo calorie intake i.e binge 3000 one day and then cut back to 1000 the next day, any advice?
3) Not eating back exercise calories say on a 6 mile run day (when im also active in my daily life in addition to the running would be foolish would it not?
Finally in case you were wondering, nothing in my logging has changed from loosing/maintaining to getting this weight gain (only my cutting down calories and exercising more!)

I feel like giving up so any help and advice would be great!

TavistockToad

you are probably retaining water from increasing your exercise. i wouldn't drop your calories any further.

how much weight are you trying to lose?

callsitlikeiseeit

csplatt

do you wear a heart rate monitor when you cycle/walk/run, and do you weigh your food on a food scale?

HeliumIsNoble

If you're genuinely consuming exactly what you think you are, that sounds like water retention. Don't decrease your calories any further, and certainly don't stop eating back your exercise calories when you're feeling tired.

As it happens, I made a thread complaining about 4lbs of water retention after starting a new program of exercises exactly 20 days ago. It finally whooshed off during my rest days this weekend, over two weeks later.

MishMashMisha

HeliumIsNoble wrote: »

If you're genuinely consuming exactly what you think you are, that sounds like water retention. Don't decrease your calories any further, and certainly don't stop eating back your exercise calories when you're feeling tired.

As it happens, I made a thread complaining about 4lbs of water retention after starting a new program of exercises exactly 20 days ago. It finally whooshed off during my rest days this weekend, over two weeks later.

This!

If you are accurate in your logging (using a food scale hopefully) then the weight will come off.

We have similar stats. I upped my exercise and cut calories at the start of the year. I average 18-1900 cals a day, run 3 miles 3x a week and weight lift 5 days a week. I started 5'7 138lbs on Dec 31st. Almost immediately I dropped a pound and then 'gained' throughout most of January, going up to 142lbs during my TOM. The weight started coming off a few days ago, so I'm now down 135 lbs.

Give your body time to adapt. Drink enough water, get enough protein. Don't cut your cals!