Need some advice, stressed and confused...

s_rivera_92

Two weeks ago, I started counting my calories again and going to the gym. Cut back smoking significantly and plan on stopping cold turkey on Christmas eve (due to the two days off of work). First week was bad, honestly. As I've said in other threads, my husband deployed and I was having a hard time dealing with the streas. I wasn't (and haven't been) hungry. The first week I was averaging 500-700 calories daily, because I could not bring myself to eat. Despite the low calories, two days after he left, I'd go to the gym and do an hour of cardio to keep myself occupied (I did for 5 days that week). At the beginning of the second week, I reminded myself that eating so few calories was very harmful. As a 27-year-old, 191lb, sedentary, 5'5 female, MFP suggests 1,200 calories to lose 2lbs a week (honestly, I'm content so long as I am losing something). Well, I took Friday and Saturday off of the gym to focus on eating 1,200 calories (3 days now). I've been measuring and weighing the calories I consume. I've been under my carbs and right at my fat and protein. The first week, I lost roughly 3lbs (191.6lb to 188.4lb). It's my ovulation week this week. I weighed myself this morning after the three days of 1,200 calories and a very brief gym visit last night (20 minutes cardio, 30 minutes weigh training) and I'm 189.2lb. The calories I burned doing cardio I did supplement with some tuna when I returned home from the gym. I know I'm stressed out and there's a lot of changes right now. But, am I doing the right thing right now? I know nothing happens immediately, but I'm a little overwhelmed and confused.

apullum

First, I would strongly encourage setting MFP to 1 pound loss per week. You are about 40 pounds from the upper end of your optimal BMI range, so 2 lb/week is not a reasonable rate of loss for you.

Second, consistently eat ALL of the calories MFP gives you, plus a reasonable estimate of your exercise calories.

Third, consider seeing a therapist who can help you with the stresses in your life.

littlegreenparrot1

Please take a breath, it's only been two weeks.
There are all kinds of fluctuations that cause weight to go up and down, hormones, water levels, food in the system, whatever.

Keep to the calorie goal, make sure to eat back exercise calories, MFP is designed that way. As you've said, exercise can be helpful for mental as well as physical health.
You might find it helpful to use a scale tracking app to even out the blips.

Be kind to yourself, you have a lot on.

PAV8888

Your weight fluctuation is normal.

Your extreme caloric restriction is... extreme and will increase the likelihood that you will eventually rebound gain.

You are NOT doing everything you can to avoid and mitigate likely hormonal reactions to deficits and weight loss.

Which is understandable given the stress you're under. Though, unfortunately, probably not conducive to increasing your likelihood of achieving lasting success.

Try to go a bit easier on yourself.

A one lb a week goal and eating all your calories associated with it while ramping up exercise and reducing or eliminating smoking are more then enough to bring about incredibly positive health benefits!

Take it easy and build up lasting habits!

Take care

kshama2001

I gain a few pounds of water weight when I ovulate.

Additionally, stress can increase cortisol, which can increase water retention, which can make the scale go up or mask fat loss. You know that your husband deploying is stressful, but dieting is also stressful.

I second the recommendation to change your weekly weight loss goal to a pound a week. Look at your weight loss trends over months rather than short term. If you have a smart phone, consider an app like Happy Scale, which will help smooth out the crazy fluctuations we all get, but especially women with a menstrual cycle. Before I got a smart phone I used to chart in Excel.

Also, I find regular exercise crucial for my mental health, and increase exercise during periods of increased stress - so do keep going to the gym Be aware that new exercise can also cause water retention and again remind yourself that this is a marathon, not a sprint.

s_rivera_92

Thanks for the replies again, everyone. I have calmed down since I posted this topic and feel a little embarrassed for having done so. It was a rough day at work and all the stress bubbled up and resulted in this. 😅

I'm thankful for all of the kind words and advice. Yesterday was the first day I "broke" my diet (with a chicken kabob with a tabouli salad from our local greek joint) because I ended up getting dinner with a friend for the first time since the spouse left and had the epiphany that: 1. I CAN eat the foods I enjoy and 2. (More importantly) I've just been going to the gym and work and then home and isolating.

Definitely looking into stress management and considering the counseling services provided to spouses of deployed service members, as one of you suggested. Will likely be scheduling a doctors appointment as well for an annual check up and also discussing with them nutrition and weight loss management. 1lb a week is still a tremendous accomplishment and still a good working goal. I'll adjust that now.

I guess when I first selected 2lbs a week, I did the math and realized I could be my high school weight by the time he got back from deployment and really cemented that it my mind as a goal, not considering the potential risks of losing weight so quickly. I'll stop stressing so much and maybe lay off the scale for the next month and focus on eating (and feeling) healthier and continuing to commit myself to my gym routine.

Again, thank you all!