Weight gain- calorie deficit

kailathtanya9674

I’m curious to understand what happens physiologically in the body when I create a 500-900 calorie deficit yet actually will show a .5-.9 weight gain.

I feel this is the final piece in my pattern and weight dilemma. I’ve had 40-50lbs to convert for ~10 years. I’ve gotten very intentional and doing things that specifically work for me- grains, greens each meal, raw veggies and certain proteins only on actual strength training/cardio days. I noticed even on a day with excellent sleep, balanced calories and deficit, right amount of water, protein, low stress the scale increased. How does exercise result in inflammation almost 1lb in a day sometimes more?

Lietchi

Weight fluctuations are perfectly normal, it's not necessarily 'inflammation'. And that goes for weight loss, maintenance or weight gain even. It's just bodies doing what bodies do 🤷🏻

Weight is best best tracked over a longer period of time, several months/menstrual cycles, to filter out those fluctuations.

AnnPT77

Multi pound weight changes over a day or few, not rationally explained by changes in eating or activity level (at the "3500 calories = 1 pound" magnitude of explanation) are about changes in water retention or digestive contents that will eventually become waste.

Fat loss at any health-compatible rate is quite gradual, fractions of a pound daily. Water and digestive contents shifts are literally immediate. An apple in my stomach weighs the same as it did in my hand, until it makes it all the way through the 50+ hours that research says digestive transit may take.

Muscle mass changes, in a healthy body, are even slower than that.

Quick, big changes are water or waste-to-be. It doesn't matter why, really, but this is a good set of background information on that subject:

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

If you've lost weight gradually doing what you're doing, you're on track. If your weight is stable over weeks and months of grains, greens, raw veggies, proteins, strength training, cardio days . . . that's going to be about calorie levels. We don't necessarily need to count calories to lose weight, but we need to get intake below expenditure to lose somehow.

If weight is stable over a long period, the absolutely most probable explanation is that we haven't achieved that. Not gonna lie, getting there can have some complexities, because human bodies are dynamic and individual. Calorie intake affects calorie output, and individuals vary.

Best wishes!