Scary sudden weight gain despite exercise that worked before

SlimFatYoYo

Hi everyone, I joined this forum because I am truly concerned, scared, and would really appreciate some advice.

Here is my story:
- I am now 26 and most my life I followed a pattern of an "uncommitted athlete". I would often start doing a new sport/hobby/physical activity with high interest for a couple of weeks, get in acceptable shape, but then completely abandon it due to life's needs (studies, work, etc.) and become semi-sedentary over longer periods, even up to a whole year, i.e. mostly seated during the week but very light activity during weekends.

- Since age 15-16 I have not grown taller than 174cm and have been always fluctuating around 65kg (quite lean) and 75kg (lots of belly fat, but rest of body ok), depending on whether I was active or not.

- When I was 22, I had an accident which left me a bit physically impaired: spine disc damage across the whole spine (especially around neck and chest). This means I will never be able to safely do physical activities that put high impact on the back, e.g. running, jumping. I was advised swimming, but that put some stress on the back, too.
- I started being more interested in healthy nutrition and, as a general rule, almost entirely abandoned processed foods, started drinking at least 3 cups of green tea daily (now I sometimes drink even 7-8), salmon, and generally very healthy food.
I was still at university so I also had plenty of time to follow a routine light harmless cardio every day:
I was be able to speed walk up to 2-3 hours a day, totalling about 9-10 miles.
The healthy eating and the daily speed walks put me back into shape for that period.

- However, 1 and a half years ago I started full time work. Sedentary computer work, up to 16 hours a day, sometimes very little sleep, and also very stressful. I tried to eat healthily but the timing was not as well-planned anymore, often random.
I know all these factors can contribute negatively.
Initially, I was still able to keep in shape by doing more things in the weekend, hiking, rock climbing (that's ok for my spine, and is my alternative for weight training), but I couldn't do it regularly. There were some weekends where I just had to work.
My weight increased to an average 82kg.

But what worries me is that in the past, no matter how much fat I gained, I was literally able to get rid of it within just a few DAYS of long distance walking. I think I am no more able to do that now.

What worries me even more, and what brought me to this forum today, is that I am on summer holidays right now, I walked and hiked quite intensively the past 4 days, up to 15 miles a day - and I have actually GAINED weight (eating the same things I usually eat, maybe even less!). Yes, I checked the scale today and I am 86kg - I gained 4kg in 4 days! I simply don't have a clue what to do. It's like my effort is working AGAINST me.

Apart from this, I consider myself as having very healthy habits, i.e. I am a teetotaller (zero alcohol), zero smoke, zero drugs.

So I really wonder what's going on with me now, as it seems unstoppable and uncontrollable...

I took the summer holidays just for the sake of trying to reset my habits, but I gained more weight. I now feel helpless and not sure of what I am doing...

What I also know for sure is that the fat is starting to weigh a lot more on my spine, putting a lot of stress on bone joints, etc. Yes it's starting to hurt. Whatever diets there are out there, I need a very quick solution to this.

If I could gain 4kg in 4 days hiking, what can I do to lose them at the same speed???

Please help, dear experts, as I used to think I was in control, but now my body is like a stranger!!

_Zardoz_

It's water a sudden increase in exercise and your body will retain water. Give it a little time and it will drop off

SlimFatYoYo

Thanks for your swift reply.

Now that I think of it, yes, I drank lots of fluids as well (it's advised to, right?). Yesterday alone, while exercising, 4 litres. Then when I was back at home also more and green tea.

Sorry, I didn't know or maybe I forgot that water stays in the body after exercising...

I hope this is it, because the numbers are really scary... :-(

LearnFromTheRed

I find that I gain loads of weight if I've worked my leg muscles hard. If you're doing a lot of walking and drinking a lot of water I suspect that will account for it. I've gained half a stone in a day before now, and it's come back off over a couple of rest days.

purple_tux1

Try not to freak out. I had a holiday like this and I got so discouraged I stopped dieting for months.

In your situation it could be water retention due to the vigorous exercise - also when you're on holiday and eating out, the food has more salt than you're probably used.

Just keep recording your calories diligently and maybe weight yourself less often.

__Di__

Hi everyone, I joined this forum because I am truly concerned, scared, and would really appreciate some advice.

Here is my story:
- I am now 26 and most my life I followed a pattern of an "uncommitted athlete". I would often start doing a new sport/hobby/physical activity with high interest for a couple of weeks, get in acceptable shape, but then completely abandon it due to life's needs (studies, work, etc.) and become semi-sedentary over longer periods, even up to a whole year, i.e. mostly seated during the week but very light activity during weekends.

- Since age 15-16 I have not grown taller than 174cm and have been always fluctuating around 65kg (quite lean) and 75kg (lots of belly fat, but rest of body ok), depending on whether I was active or not.

- When I was 22, I had an accident which left me a bit physically impaired: spine disc damage across the whole spine (especially around neck and chest). This means I will never be able to safely do physical activities that put high impact on the back, e.g. running, jumping. I was advised swimming, but that put some stress on the back, too.
- I started being more interested in healthy nutrition and, as a general rule, almost entirely abandoned processed foods, started drinking at least 3 cups of green tea daily (now I sometimes drink even 7-8), salmon, and generally very healthy food.
I was still at university so I also had plenty of time to follow a routine light harmless cardio every day:
I was be able to speed walk up to 2-3 hours a day, totalling about 9-10 miles.
The healthy eating and the daily speed walks put me back into shape for that period.

- However, 1 and a half years ago I started full time work. Sedentary computer work, up to 16 hours a day, sometimes very little sleep, and also very stressful. I tried to eat healthily but the timing was not as well-planned anymore, often random.
I know all these factors can contribute negatively.
Initially, I was still able to keep in shape by doing more things in the weekend, hiking, rock climbing (that's ok for my spine, and is my alternative for weight training), but I couldn't do it regularly. There were some weekends where I just had to work.
My weight increased to an average 82kg.

But what worries me is that in the past, no matter how much fat I gained, I was literally able to get rid of it within just a few DAYS of long distance walking. I think I am no more able to do that now.

What worries me even more, and what brought me to this forum today, is that I am on summer holidays right now, I walked and hiked quite intensively the past 4 days, up to 15 miles a day - and I have actually GAINED weight (eating the same things I usually eat, maybe even less!). Yes, I checked the scale today and I am 86kg - I gained 4kg in 4 days! I simply don't have a clue what to do. It's like my effort is working AGAINST me.

Apart from this, I consider myself as having very healthy habits, i.e. I am a teetotaller (zero alcohol), zero smoke, zero drugs.

So I really wonder what's going on with me now, as it seems unstoppable and uncontrollable...

I took the summer holidays just for the sake of trying to reset my habits, but I gained more weight. I now feel helpless and not sure of what I am doing...

What I also know for sure is that the fat is starting to weigh a lot more on my spine, putting a lot of stress on bone joints, etc. Yes it's starting to hurt. Whatever diets there are out there, I need a very quick solution to this.

If I could gain 4kg in 4 days hiking, what can I do to lose them at the same speed???

Please help, dear experts, as I used to think I was in control, but now my body is like a stranger!!

It will dissipate in a few days. It is fluid around your muscles due to a sudden increase in hiking, I take it you will not be doing that day in, day out for good now, this is only until you return to work after your holidays.

SlimFatYoYo

Thanks everyone.

What is still a bit unclear to me is why previously I easily lost weight by doing exactly this exercise (long distance speed walking / brisk hiking / marching)...

What would you suggest me to do to get back to 65kg or at least 70kg?

I still remember that 2 years ago I did these walks to reduce from 75kg to 66-67kg within days, maximum 1 week.

SlimFatYoYo

Hi... anything else for this case?
I really dont know whether I should change entirely my routine, try something new, or just continue and try doing more regularly.
But I want some suggestions on what I can do during this 1 week summer holiday... I dont want to waste it...
Thanks

sarahrbraun

Hi... anything else for this case?
I really dont know whether I should change entirely my routine, try something new, or just continue and try doing more regularly.
But I want some suggestions on what I can do during this 1 week summer holiday... I dont want to waste it...
Thanks

Just keep doing what you are doing. A few days after you get back to your "normal" routine, your muscles will heal, and they will release the extra fluids. And the scale should go down.

I exercise HARD 5 days a week ( monday thru friday) by friday, I am usually 5lbs or so heavier than Monday. But by Sunday I have lost most of the weight I *gained* over the week.

I have also noticed that if it is hot and humid outside, I will *gain* weight. If I sleep in an air conditioned room, I lose most of it over night.

ETA: my profile pic is taken 3 days apart. The one on the right is on a friday ( after 5 workouts). The left is the following Monday ( after 1 workout). My weight was the same in both pics!

SlimFatYoYo

I see... rather, this whole "water retention" idea is quite new to me. I have read a lot about health and fitness but didn't know that water retention was so significant...

Out of curiosity: if I exercised daily (7 days a week), maybe at different intensities and different types, would that mean that I would always look bloated?

SlimFatYoYo

Hello?

lithezebra

Speaking of swimming, would using a kickboard take the strain off your spine? What about a recumbent bike for exercise that doesn't hurt your back? How about walking in a pool or water aerobics, or chair aerobics?

Don't worry about retaining water when you exercise. As for diet, use MFP to calculate how many calories you need to lose one pound a week, log everything that you eat, stick to your calorie limit (eating back your exercise calories) and you should do well. That's why we're here, mostly, to log what we eat and keep a healthy weight.

Ninkyou

Anytime you try/do any new activity, your body will retain water to repair the muscles.

I walk 3.5 miles everyday. Yesterday I ramped my calorie burn up by going hiking for almost 6.5 miles. Today, I'm retaining water. No big deal. I knew the scale would be higher today because I worked harder yesterday.

As for the bloat... not much you can do about that. Just going to have to wait it out. If you're concerned with the way your body looks, maybe try doing some strength training with a physical therapist or something, since you have a back injury.

minizebu

.

SlimFatYoYo

Thanks... I still am a little bit worried as to why when I did the same type of exercise before (say 1 and a half years ago), this did not happen. I mean, not even the bloating. In fact, I lost dramatic amounts of weight/fat after long-distance speedwalking.
Most importantly, I looked really in shape after those walks
Why now it's different? Is it age? Could it be just the water? What if I cut the water, from 5l to say 2l as on a normal day?

I am quite concerned by all this especially because I am afraid of visceral fat.

lithezebra

Thanks... I still am a little bit worried as to why when I did the same type of exercise before (say 1 and a half years ago), this did not happen. I mean, not even the bloating. In fact, I lost dramatic amounts of weight/fat after long-distance speedwalking.
Most importantly, I looked really in shape after those walks
Why now it's different? Is it age? Could it be just the water? What if I cut the water, from 5l to say 2l as on a normal day?

I am quite concerned by all this especially because I am afraid of visceral fat.

Who knows? A lot of things can change. You're only 26. Maybe you've lost muscle mass.The important thing is that exercise still works, whether it works quickly and dramatically, or more slowly. Be gentle with your precious body.

It occurred to me to mention that for back pain relief, I've gotten much better results from strength training than from cardio. If you have exercises from a physical therapist, or appropriate guidelines about strength training that you can do, you might get more immediate relief, while you're doing your cardio to help speed your weight loss along. Strength training will also help you keep your muscle mass, which helps keep weight off and also protects your back.

Ninkyou

It could be age. It also has to do with being at a different fitness level than you were last year. Nothing, not even exercise will stay the same over time. Stop stressing out about it and just work with what you have.

jbqueen

Perhaps your job is playing a bigger role in your weight loss (or lack of) than you'd think. Last December I switched from a fairly sedentary job to one that is almost completely sedentary, and I immediately started putting on weight - the calorie difference had a greater impact than I would have thought. I've found it harder to lose that weight, too. And stress can make weight loss harder.

Lleldiranne

Weight gain and weight loss are, in general, not a swift event. You didn't put on 4kg of fat in a few days. Walking for a couple of weeks doesn't take off 10kg (or even 5 or 2) of fat (especially 9-10 miles in 3 hours, that's only 3-3.5 mph or so). There are a lot of things that can cause fluctuations of 2 or 3 kg in a short time that have very little to do with fat.

If you want to lose weight, most of it is going to happen in your diet. You say you're eating healthy, with a minimum of processed foods, which is great for health, but unless you are at a calorie deficit, you aren't going to lose weight. It's possible to eat "clean" and still eat enough to gain weight, and you can't out exercise a bad diet. (Exercise is going to make your body use more calories, but you still have to be at a deficit to lose weight. And you have to be patient. You should plan to lose 1/2 to 1 kg a week.

Walking is not a bad place to start with exercise. Swimming is a good exercise too, or, if it bothers your back too much, you can walk in the pool (it's more exertion than walking on ground) or look into water aerobics. There are a lot of other forms of exercise, too. Talk with your doctor about what is safe for you to do, or look into some physical therapy to strengthen the muscles around the injured areas, which can help you progress into other exercises.

hhagens

Sorry to be the "downer" of the bunch, but as you age, your methodology has to change. The "quick-fix," work hard to fix damage caused by extended neglect becomes less effective. The methodology becomes more about time and consistency or lifestyle. If you have never had any blood work done, depending on your age, it might be an appropriate step. Another unfortunate reality of aging is that deficiencies creep in that may need to be supplemented/addressed. There is no "quick fix." You have to become a student of your body and learn what it is telling you.

lithezebra

At age 26, sedentary habits, and genuine limitations due to injury, seem more likely to be the problem than age. Appropriate exercise can help, and you need to find out what is safe for you to do, and do it, before these issues become even worse.

Walking isn't the best exercise for maintaining muscle mass, although it's exponentially better than nothing. There are probably strength exercises that you can do.

dwjacobs

It sounds like your job has turned you into a workaholic, which is a form of adrenalin addiction. You've carried that stress into your vacation and exercise program. You've made your vacation a "job". When these methods were working better for you a few years ago, were you getting better sleep? Were you worrying less? I would add something more relaxing into your exercise mix... Tai Chi or very mild stretching or very light yoga with a teacher who understands your injuries. Relax. Breathe. Take at least one complete rest day each week. Alternate light, moderate, and heavy workouts during the rest of the week. Use more of your vacation to recover from sleep deprivation. A lack of sleep makes it very hard to lose weight. Check out Jeff Galloway's approach to training... the way he alternates the intensity of workouts. As you get older, rest days and light exercise days are more and more important.

Hard exercise after a period of being sedentary will usually add weight as you build back your muscles. In this case, it is most likely water retention. You seem to be drinking way too much water, but given that you are maybe overdoing the exercise, you may crave it. I agree with the feedback one other person gave... you are on vacation, maybe eating out more and getting more salt. Cut out salt (almost impossible in restaurants) and you will begin to release the water.

I would check out the principles behind the Fat Flush Diet developed by Ann Louise Gittleman. She once worked for Pritikin, then wrote a book called Beyond Pritikin, that established the need for healthy fats and oils. I liked her early book before her methods became an industry. However, her thinking tends to develop with the latest research, so she's worth studying a bit. Is your diet low fat more than focusing on getting healthy oils? If you are not getting healthy oils and you are focusing on a low fat approach, you body might think it's starving and it will hold on to whatever it gets. A lack of healthy oils will influence moods, disrupt sleep, dry the skin, hurt the joints, etc. Your body will also tend to retrain whatever bad fats you do eat. Gittleman's very effective 2 week fat flush program is often criticized as not being about losing fat but more about losing water weight. That's actually one of its virtues. If, for a short period (two weeks only), you avoid the starchy carbs, eat healthy vegetables, lean meats, some salmon, fruits in moderation, get the right oils (daily borage, fish, flax oil), and get plenty of sleep, then your body will turn into a fat burning machine. You will also get rid of unneeded water. For two weeks, you can drop a pound or two a day, and most of it will probably be water weight. She also recommends cranwater for the kidneys. Unsweetened Cranberry Juice in a ratio of one cup of juice to 7 cups of water. With lemon added to the glass, it's a deliciously refreshing drink for these hot summer days. Drink two quarts of that mix each day for a couple of weeks. Your kidneys will enjoy it. When the body chemistry goes wacky, we tend to retain more water than we need. I'm not out to push a specific plan here, but most current research is tending to head in this direction. However, don't overdue any of this...

And... the main through-line in all the great advice you've gotten here... RELAX ! Stop worrying ! Drop the stress !

Here are the words of an old Paiute to the LA worker bees that would visit him in the Eastern Sierras... "Sit down and make yourself useless!"

dwjacobs

PS - your constant worry about "wasting" your vacation is a classic sign of workaholism. If you can, while on this last week of your vacation, find and read a book called "Working Ourselves to Death." Relax. Retreat. Rethink.

lithezebra

Your life has changed, and you probably don't have time to walk 9 miles a day most of the time. The good news is that since you're working, you can afford a bicycle, a gym membership, time at a swimming pool, whatever works best for you. You can get in a good workout in 30-60 minutes a day.

ingoiolo

When I read your story it sounded much like me... I am an investment banker and have been for 10 years now: the first years of 100/120 h weeks really killed my body. Now recovering is very hard, make the lifestyle change as soon as you can!

SlimFatYoYo

Thanks everyone for your advice and being thoughtful. I truly appreciate your answers and that you took my problem seriously.

- I can relate with the idea that my work/life (im)balance may be one of the contributing factors. Also the comment by dwjacobs... yes, indeed, I often feel like I am wasting my time. I actually feel guilty for not having properly achieved anything during these 2 weeks (in terms of fitness).

- Since some of you mentioned that, I have a question for you: do you think it is possible to be successful at career AND at the same time have a healthy lifestyle? I am young, but have achieved a very steep career progression so far, promoted twice in less than 18 months and in middle management. I am satisfied with that, but I know it came at a price: time. I know this is a very generic question though, maybe I should post in a new topic. Though here it has to do with my specific case.

- Strength exercise: I remember when I started rock climbing (I did once a week) I got a good strength workout in all muscles, especially the back, and got a bit more in shape than I am now. I was able to plan that into my schedule then. But the problem with that is... it can be dangerous to climb when you are too heavy. Lots of stress on joints, etc. Do you think there is a temporary strength alternative to rock climbing, that I can pursue safely?

( - Unfortunately I live in the UK, where there is a healthcare system called NHS which doesn't take too seriously my kind of fitness issues. In my doctor's eyes, I am perfectly okay but am free to pay loads of bucks for physio... but she thinks I don't need it. Oh, and she didn't even have time to listen to my whole story, unlike this forum. I must admit my experience with healthcare is very negative. )

3foldchord

It's water a sudden increase in exercise and your body will retain water. Give it a little time and it will drop off

ditto

And to answer your question about "success in a carrier AND success in fitness",, this might depend on your definition of success. To me a job/carrier is just a means to have the lifestyle one wants. If the lifestyle you want most is one of accolades and achievements and advances, it may not leave time for lots of fitness, espesxially in the beginning. If the lifestyle you want is one of fitness,family, and fellowship, that may not leave time for a career that requires 12-15 hours of work daily

SoDamnHungry

But what worries me is that in the past, no matter how much fat I gained, I was literally able to get rid of it within just a few DAYS of long distance walking. I think I am no more able to do that now.

No one can get rid of all the fat they've gained within a few days. I guarantee that it didn't happen like that in the past, even if it seemed so. I would bet you perceived that incorrectly, and that has led to unreasonable expectations, sending you into a panic when it doesn't happen. So don't worry, it sounds like you're totally normal.

SlimFatYoYo

Just to let you know...

My nutrition on "healthy days" (i.e. no work, weekends, etc) is usually as follows:
- 5-8 cups of green tea spread out across the day (usually before or after meals)
- Breakfast: oatmeal with almond milk, or a grapefruit and some nuts
- Lunch: anything, usually with rice or pasta
- Afternoon/Evening snack: a box of blueberries or blackberries, or other healthy fruits
- Dinner: smaller portion but with lots of proteins, e.g. salmon or egg with a salad

However, on work days I have often not checked what I ate... but may have done something as follows
- Breakfast: lots of protein, e.g. some egg sandwiches, and a big hot chocolate
- Lunch: anything that is in the company canteen, can be literally anything, Chinese food, Thai food, Indian food, etc.
- Dinner: also company canteen
- I admit I have often snacked in between

I notice that when I am stressed, I tend to check what's in the fridge because eating something soothes and calms me down a bit. Dunno whether I might have exaggerated on that.

3foldchord

Can you bring your own healthy foods to work?
How much exercise can you get on your breaks?

Lleldiranne

Just to let you know...

My nutrition on "healthy days" (i.e. no work, weekends, etc) is usually as follows:
- 5-8 cups of green tea spread out across the day (usually before or after meals)
- Breakfast: oatmeal with almond milk, or a grapefruit and some nuts
- Lunch: anything, usually with rice or pasta
- Afternoon/Evening snack: a box of blueberries or blackberries, or other healthy fruits
- Dinner: smaller portion but with lots of proteins, e.g. salmon or egg with a salad

However, on work days I have often not checked what I ate... but may have done something as follows
- Breakfast: lots of protein, e.g. some egg sandwiches, and a big hot chocolate
- Lunch: anything that is in the company canteen, can be literally anything, Chinese food, Thai food, Indian food, etc.
- Dinner: also company canteen
- I admit I have often snacked in between

I notice that when I am stressed, I tend to check what's in the fridge because eating something soothes and calms me down a bit. Dunno whether I might have exaggerated on that.

Have you started tracking calories yet? If not, you need to. It doesn't matter how "healthy" your diet is, too many calories = weight gain. Looking at what you have posted above, I would suggest some changes: Save things like the big hot chocolate for an occasional treat (you'd be surprised how fast those liquid calories add up), stop buying food from the company canteen and bring your own from home (maybe treat yourself to one purchased meal on payday, but certainly not every day), add in veggies and experiment to find kinds you like - don't use "I don't like vegetables" as an excuse because you're a big kid now and you can learn to like them, and watch your portions (egg sandwiches -- plural? Two sandwiches could give you 500+ calories easily!!).

As far as going to the fridge when stressed or bored, tracking calories will help with that - you can quickly check and see if you have room for a snack, as well as ask yourself if you are really hungry or not, and then pick some other strategy instead. Go for a walk (maybe 20 minutes, increase your speed, not your time), turn on some music and dance around the office or living room, play minesweeper for 10 minute (oops, just dated myself), read something funny on the internet, etc. It's all about learning healthier habits that YOU WILL STICK WITH.

ETA: there's nothing magical about green tea. If you like it, that's fine, but you'll get the same results by drinking 8 glasses of water … and if your tea is sweetened, there's another hidden calorie culprit.