Gaining weight despite being on point
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Noxxys
Posts: 26 Member
To keep this short as possible I've lost a lot of weight which took me about a year to lose 124lb. I started at 270 and lowest I got to was 146lb as a 5"6 male.
But of course at the time i was simple minded and decided i wanted to lose weight as fast as possible, so i decided to sign up on myfitnesspal and only ate 800 calories half way thru the first month but didn't like how i felt so i bumped it up to 1600 towards the end of the first month and from there i decided to eat 1400 cals during the remaining of my weight loss journey, which ontop of that i would also hit the gym 3x a week and do 1 hour long cardio and never ate back my exercise calories back to make it worse so my deficit was even a bigger gap.
Now current time while i never experienced hair loss or nail health issues, i did and still experiening other symptoms like lack of energy, lethargic during my workouts, always hungry all the time, never feeling full (satiated) unless i eat tons of food and lack of libido.
About 5 months ago been trying my best to maintain my weight being on point with everything to of it being an obsession like even weighting pre portion foods (preslice bread, single serve yogurt cups, ect. I weight all my solids in grams on my scale, liquids in measuring cups and only use entries i create from labels of the foods i buy and always keep them updated.
Now while trying to maintain i have gained 30lbs despite all of that me being on point, i have tried eating back all my calories back now from exercises started with 100% all the way down to 25% but still gaining weight, also this is being tracked with my fitbit which has a HRM which brings me to did i destroyed my metabolic rate?
I did came across to layne norton whos a phd expert on this while metabolic damage is a myth he does talks about metabolic adaptation which is real which now has me to conclude is this whats going on with me and mentions it can take many months or even a year to fix.
Any insight would be appreciated and I apologize for my wall of text if any of it was hard to understand and thank you if you did take the time to read and help me.
But of course at the time i was simple minded and decided i wanted to lose weight as fast as possible, so i decided to sign up on myfitnesspal and only ate 800 calories half way thru the first month but didn't like how i felt so i bumped it up to 1600 towards the end of the first month and from there i decided to eat 1400 cals during the remaining of my weight loss journey, which ontop of that i would also hit the gym 3x a week and do 1 hour long cardio and never ate back my exercise calories back to make it worse so my deficit was even a bigger gap.
Now current time while i never experienced hair loss or nail health issues, i did and still experiening other symptoms like lack of energy, lethargic during my workouts, always hungry all the time, never feeling full (satiated) unless i eat tons of food and lack of libido.
About 5 months ago been trying my best to maintain my weight being on point with everything to of it being an obsession like even weighting pre portion foods (preslice bread, single serve yogurt cups, ect. I weight all my solids in grams on my scale, liquids in measuring cups and only use entries i create from labels of the foods i buy and always keep them updated.
Now while trying to maintain i have gained 30lbs despite all of that me being on point, i have tried eating back all my calories back now from exercises started with 100% all the way down to 25% but still gaining weight, also this is being tracked with my fitbit which has a HRM which brings me to did i destroyed my metabolic rate?
I did came across to layne norton whos a phd expert on this while metabolic damage is a myth he does talks about metabolic adaptation which is real which now has me to conclude is this whats going on with me and mentions it can take many months or even a year to fix.
Any insight would be appreciated and I apologize for my wall of text if any of it was hard to understand and thank you if you did take the time to read and help me.
7
Replies
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What has been your calorie target for the five months you've been trying to maintain your weight?3
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2000 on non work out days and 2500 on workout days.0
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3 days a week0
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Has your workout routine been the same this entire time? Did you start a new or more intense routine?
Did the 30 pound gain happen over the 5 month period, or was it a shorter or longer time than that?
Have you experienced any medical issues, changes in medication, etc. that might affect water weight fluctuation?0 -
No changes to workouts and yes 30lb gain during those 5 months and no changes to meds.
no medical issues cept for the list of ones I already listed.0 -
My first guess is that your maintenance calories may be too high. How did you calculate your maintenance calorie goal? Some people find that MFP's estimate for maintenance calories is not accurate for them, and they figure out their maintenance calories by gradually adding calories to their "deficit" calorie goal until their weight stabilizes. Were you able to maintain your goal weight at all before you started gaining, and if so, how long did you maintain for?5
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15,500 calories per week, gives you an average of 2214 calories per day.
You're 5'6, 176 currently? How old are you?0 -
I guessed you are 30 yoa. Plugging in your stats on scoobysworkshop.com, you should be able to maintain on approximately 2469 calories per day.
You seriously weigh everything that passes your lips, and log it all honestly? No skipping, cheating, or forgetting? Are you willing to make your food diary public? Maybe we can spot some logging errors to help you.
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I wasn't able to maintain it despite trying my best to be accurate with everything and I used a few popular websites to calculate my maintenance and then from there I rounded it out from the data I gather which came to be 20000
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Yea I was on point with all foods putting in my mouth to it even where it got bad where I was even logging coke zero as 5 calories everytime I drank one which I got that info from after I found out in Europe nutrition label has their coke zero for 330ml has 5kcals energy, yup that bad with obsession I will admit.3
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Your calorie calculation is off somewhere, and/or there's an undiagnosed medical issue going on. It's possible that your Fitbit is overstating your calorie burn, which happens sometimes. Even an HRM can get it wrong in some situations. You might also be unintentionally using bad MFP database entries. Still, 30 pounds in 5 months seems like more than just a few bad entries and a little bit of exercise calorie inaccuracy. That indicates an average surplus of approximately 700 calories a day [(3500 cals/pound * 30 pounds)/150 days], which is way more than what I'd expect from minor logging errors.
Here's what I'd do:
- Have folks double check your MFP food log by making it public.
- If you haven't had a medical checkup recently, do that and make sure everything's in order.
- Go back into a deficit to reach the weight you want to maintain.
- Once you get back to your goal weight, "reverse diet" by gradually adding calories back until your weight stabilizes. That's your maintenance calorie goal.9 -
No bad entries, I don't use the public database and only use mines of the ones I create with the label of foods I buy and use usda entries only for fruits and veggies which I learned from the popular post on here someone made of how to use it and such. i would make my diary public but it's on a other account that i recently deleted out of frusteration, but believe me when i say this there was no error in my food logging as i took the knowlege i learned from myfitnesspal guidelines.
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I definitely recommend what the other posters said about getting back to a deficit and then reverse dieting from there until you get to a maintenance level of calories that keeps your weight stable. Maybe using a weight trend tracking app, like Happy Scale, to help spot trends as well. All the calculators for TDEE are averages/estimates that work for the majority in the middle of the bell curve, but there are always outliers where they are not completely accurate for. Maybe you're one of those cases.2
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Well.... in kind of the same boat my man. Lost a lot of weight quickly. You did not destroy your metabolism. I will say something a great person told me recently. Sometimes your leanest weight is not your ideal weight. I am becoming a believer in bf settling range vs set point. There is a weight that your body will settle at over time with diet, activity, lifestyle all line up. I would go into greater detail, but it would take too long. I am currently doing an experiment on myself to see if it is true. Feel free to friend me and reach out. I would only leave you with one piece of advice. Reverse dieting will probably do nothing for you. Do the research.2
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It's possible that your Fitbit is overstating your calorie burn, which happens sometimes. Even an HRM can get it wrong in some situations.
My fitbit was CONSTANTLY overstating my calorie burn. I got tired of dealing and just unsynced it. Now I just manually add workout calories back in based on the low MFP calories.
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No bad entries, I don't use the public database and only use mines of the ones I create with the label of foods I buy and use usda entries only for fruits and veggies which I learned from the popular post on here someone made of how to use it and such. i would make my diary public but it's on a other account that i recently deleted out of frusteration, but believe me when i say this there was no error in my food logging as i took the knowlege i learned from myfitnesspal guidelines.
Btw.. there is a 5--15% error weighing and measuring...0 -
psychod787 wrote: »Well.... in kind of the same boat my man. Lost a lot of weight quickly. You did not destroy your metabolism. I will say something a great person told me recently. Sometimes your leanest weight is not your ideal weight. I am becoming a believer in bf settling range vs set point. There is a weight that your body will settle at over time with diet, activity, lifestyle all line up. I would go into greater detail, but it would take too long. I am currently doing an experiment on myself to see if it is true. Feel free to friend me and reach out. I would only leave you with one piece of advice. Reverse dieting will probably do nothing for you. Do the research.
Reverse dieting helps some people. Doesn't help everyone. Worth a try, maybe. Little downside.1 -
psychod787 wrote: »Well.... in kind of the same boat my man. Lost a lot of weight quickly. You did not destroy your metabolism. I will say something a great person told me recently. Sometimes your leanest weight is not your ideal weight. I am becoming a believer in bf settling range vs set point. There is a weight that your body will settle at over time with diet, activity, lifestyle all line up. I would go into greater detail, but it would take too long. I am currently doing an experiment on myself to see if it is true. Feel free to friend me and reach out. I would only leave you with one piece of advice. Reverse dieting will probably do nothing for you. Do the research.
Reverse dieting helps some people. Doesn't help everyone. Worth a try, maybe. Little downside.
@AnnPT77 well.. yes or no. If the OP is still having hunger/hormone issues, is it wise to advice someone to go back into a deficit? Ok... let's bring on the woo's here but.... (takes a deep breath).... we know leptin is produced by fat cells. Its concentration is directly correlated to the size of fat cells. Many people think that it is a master hormone not only controlling hunger,satiety, but also thyroid, sex hormones ect by acting directly on the hypothalamus. Jmho, but is it WISE to advise someone already having what COULD be considered malnutrition issues to go back into a deficit ???5 -
Yeah I already know my metabolic is not destroyed as that doesn't exist but no question about it that my metabolic is now adapted to the 1400 range which I'm not happy about at all for my stats and how active I am and on top of that of all the hormones issues I'm dealing with I listed. I've done my research and still am and at this point everything Layne Norton covers about this subject is what I'm going thru.3
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