Eating in a deficit + exercising but gaining fat?

hiimok

Hello,
For the past week or so I've been gaining fat. I've been making sure to eat in a calorie deficit and double-check all my calories, weighing foods etc, as well as exercising but I've started gaining fat? The scale hasn't budged but I'm assuming that's muscle loss which also confuses me since I've been eating enough protein and exercising regularly. I feel lost. Does anybody know what I'm doing wrong/ what to do to fix it?

tinkerbellang83

If you are in a deficit it's literally impossible to gain fat, it goes against the laws of thermodynamics.

Weight loss isn't linear and one week isn't enough time to necessarily see a change on the scale, weight will fluctuate up and down which is totally normal.

How are you determining you've gained fat if the scale hasn't moved? If you are referring to a body fat reading from the scales they are not accurate.

sijomial

hiimok wrote: »

Does anybody know what I'm doing wrong/ what to do to fix it?

My guess would be that your mistake is believing your inaccurate bathroom or gym BIA scales.

The biggest short term variable is hydration levels, which messes badly with that type of body composition estimate.

AnnPT77

BIA scales give inaccurate results for body fat.

I'd suggest you just hang in there and see what happens with body weight over the next 2-4 weeks. Weight loss isn't linear, it takes patience, and we need to play for the long game.

Best wishes!

NovusDies

With regard to BIA scales I suggest reading this post by @sanderds

https://community.myfitnesspal.com/en/discussion/comment/43583412/#Comment_43583412


Also to understand the standard bathroom scale weight function I suggest reading this:

http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/

Weight loss is not linear read this:

https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1

Logging accurately to make sure you are in a deficit read this:

https://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1

TeaBea

hiimok wrote: »

Hello,
For the past week or so I've been gaining fat. I've been making sure to eat in a calorie deficit and double-check all my calories, weighing foods etc, as well as exercising but I've started gaining fat? The scale hasn't budged but I'm assuming that's muscle loss which also confuses me since I've been eating enough protein and exercising regularly. I feel lost. Does anybody know what I'm doing wrong/ what to do to fix it?

One week is nothing. Water weight fluctuates for many reasons. It could be you are retaining water and losing weight.

Don't rely on assumptions or body fat scales.

Ironlady70

I was at 900 cal, CrossFit 4x week with 5-12 kn cardio a day and gaining fat. I completely understand. For me my cortisol is through the roof and not sleeping. I’m desperately trying to de-stress and sleep to see if thy helps.

AnnPT77

Ironlady70 wrote: »

I was at 900 cal, CrossFit 4x week with 5-12 kn cardio a day and gaining fat. I completely understand. For me my cortisol is through the roof and not sleeping. I’m desperately trying to de-stress and sleep to see if thy helps.

No normal sized medically normal adult gains fat on an accurate 900 calories while working out like that, no matter what the BIA scale says about body fat percent. The scale is inaccurate gor fat measurement. Things that add water weight include intense workouts, stress, cortisol, probably poor sleep.

Eat adequately, destress and sleep sound like a good plan. Please be kind to yourself! :flowerforyou:

hiimok

Thanks for the advice guys, I have been pretty stressed as well for the past few weeks as well so I'll take it easy and carry on with what I've been doing. I never knew BIA scales could be so inaccurate!

HulkV2

Are you measuring? Or just taking the scales word for it? If you know your gaining fat then I would take a look at my TDEE. Chances are you may have calculated it wrong and are not at a deficit. Chances are you are losing fat because the scale is a big liar half the time