Getting anxious about scale fluctuations...please help...
Replies
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I am ditching the scale myself. This morning I got really upset when I saw I had gained 2 lbs since Sunday. Especially after being down two pounds on Friday. It's like an emotional roller coaster. I have decided to focus on my workouts and my eating habits and just trust the process.
Might be the best thing for you to do.
If you know your caloric and macro intake is right for your goals.0 -
98 pounds at 5'5" with a 1450 calories for maintenance makes me really sad. You need to talk to a doctor or something. That's not healthy at all... small boned or not.
If you want to build muscle you're going to have to eat more than that.
this
i am 5ft 5 and slim at 135lbs, i cant imagne what i would look like if i lost 30lbs....0 -
No. Trying to maintain weight. I haven't started to work out. I start that process today by touring the gym and signing up. (big step for me) and hoping to increase muscle and tone. I am 5'5.5.''
At 5'5.5'', you should not be maintaining at 100 pounds and worrying if you gain one pound or not. Go see a mental health professional.
Posters, please note this and stop encouraging her as if she was trying to maintain a healthy weight.0 -
Note: I know I don't weigh a lot. I understand that. I have had a physical not long ago. They did all the blood work possible (all normal), and my doctor said I was healthy. And my gyno told me I was healthy as well, but should get some more vitamin D (people in my region are typically deficient).
That is fine, and good to know.
But you are exercising, and weight lifting.
You will still have healthy markers if you put on some weight.....and since you will be weight lifting, all the more reason to up your caloric intake.
If you are currently ~1450 cal/day.
Then up it 200 calories.....go for about 2 - 3 weeks.
See how you look, feel, and to a LESSER degree, what you weigh.
yes, I haven't started yet, but will be soon. I suspect I will look better...and I will ignore the scale (at least for awhile).0 -
Once you start lifting, either eat at maintenance plus calories burned or even eat to gain like .5 pound a week. You will gain weight when putting on muscles so I would go with how you feel/what you see more than the scale numbers. It seems like it stressed you out, so maybe only weigh in like once a month instead. My trainer does measure me once a month, weighs me in, and gets a bf% analysis. The bf% might be best for you to look for, seeing how that'll give you the best peace of mind to make sure you're gaining in a good way?0
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After reading a nice article about why do I weigh more in some areas then in others I realized my expectation that the scale is always right and accurate is nonsense. So now I worry only if a trend is being reported by the scale.
I do not like seeing the increase when it is there but it alerts me to watch
1. to see if I am not following my plan.
2. If the plan is followed then in the next day or two the increase will decrease if it is still there in 3 or 4 days it is time to analyze the plan.
I like my scale though so I weigh daily but only report weekly.0 -
Note: I know I don't weigh a lot. I understand that. I have had a physical not long ago. They did all the blood work possible (all normal), and my doctor said I was healthy. And my gyno told me I was healthy as well, but should get some more vitamin D (people in my region are typically deficient).
That is fine, and good to know.
But you are exercising, and weight lifting.
You will still have healthy markers if you put on some weight.....and since you will be weight lifting, all the more reason to up your caloric intake.
If you are currently ~1450 cal/day.
Then up it 200 calories.....go for about 2 - 3 weeks.
See how you look, feel, and to a LESSER degree, what you weigh.
yes, I haven't started yet, but will be soon. I suspect I will look better...and I will ignore the scale (at least for awhile).
If you hit >125 lbs, and are not toned or have some definition (since you are gonna be doing weights).......Then I would get concerned.
Until then.....do yourself a favor and throw the scale away before you become a neurotic freak....
Keep your sanity.0 -
No. Trying to maintain weight. I haven't started to work out. I start that process today by touring the gym and signing up. (big step for me) and hoping to increase muscle and tone. I am 5'5.5.''
At 5'5.5'', you should not be maintaining at 100 pounds and worrying if you gain one pound or not. Go see a mental health professional.
Posters, please note this and stop encouraging her as if she was trying to maintain a healthy weight.
I don't think the posters' intentions are to support my weight at all. I think they were just trying to let me know that regardless of my weight...fluctuations are normal. I did get some positive feedback as well about needing to increase my calories if i want to increase muscle...no argument there.0 -
I wasn't going to comment on this but I feel as though I must..
Being a recovered anorexic/bulimic, I believe that you are not eating 1400 calories per day or you are WAY overestimating your intake our of fear of gaining an ounce. I'm only 5ft2 and when I was anorexic, I got down to 98 and I was very, very frail and I have a medium sized bone structure. I thought I looked really good. It makes me ill when I see photos of me back then. YOUR brain is making you think you look OK. Please believe me.
Obsessing about a 1-2 pound fluctuation over months, is likely another sign of an eating disorder/body image issue.
You weigh too little, you don't eat enough and you wont build muscle until your body is repaired/healed. You may be doing permanent damage to your body that you will regret, if you live long enough.
I am not saying this to be rude, mean or ignorant, but you seriously need to get some help to cope with this before you DIE.
Good luck and big <hugs>0 -
I wasn't going to comment on this but I feel as though I must..
Being a recovered anorexic/bulimic, I believe that you are not eating 1400 calories per day or you are WAY overestimating your intake our of fear of gaining an ounce. I'm only 5ft2 and when I was anorexic, I got down to 98 and I was very, very frail and I have a medium sized bone structure. I thought I looked really good. It makes me ill when I see photos of me back then. YOUR brain is making you think you look OK. Please believe me.
Obsessing about a 1-2 pound fluctuation over months, is likely another sign of an eating disorder/body image issue.
You weigh too little, you don't eat enough and you wont build muscle until your body is repaired/healed. You may be doing permanent damage to your body that you will regret, if you live long enough.
I am not saying this to be rude, mean or ignorant, but you seriously need to get some help to cope with this before you DIE.
Good luck and big <hugs>
I appreciate you comment/concern. I honestly do eat around 1400 a day (some days less) (but some days more--like vacation). But outside of vacation, I typically don't deviate too much in calories.
I think maybe this thread is going off track a bit. Thank you for everyone who has posted. I wish you luck in your weight loss/maintenance and exercise endeavors.0 -
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To gain muscle, you need to eat at a surplus. You won't gain muscle eating at a deficit.
I wish there was a way I could scream this from the MFP rooftops loudly enough!0 -
To gain muscle, you need to eat at a surplus. You won't gain muscle eating at a deficit.
I wish there was a way I could scream this from the MFP rooftops loudly enough!
I think I understand that. and with the help of a trainer--hopefully I can find how much I should be eating (surplus wise) for muscle gain.0 -
Eat more PROTEIN! Open your diary so we can see exactly what your eating - don't hide it.
Good Luck!0 -
To gain muscle, you need to eat at a surplus. You won't gain muscle eating at a deficit.
I wish there was a way I could scream this from the MFP rooftops loudly enough!
I think I understand that. and with the help of a trainer--hopefully I can find how much I should be eating (surplus wise) for muscle gain.
MFP can tell you that, just set it to gain 0.5lb per week and eat back all your exercise cals... and dont weigh yourself0 -
To gain muscle, you need to eat at a surplus. You won't gain muscle eating at a deficit.
I wish there was a way I could scream this from the MFP rooftops loudly enough!
I think I understand that. and with the help of a trainer--hopefully I can find how much I should be eating (surplus wise) for muscle gain.
Without knowing all your info...
I am guessing you are ~26
height @ 5'5"
Weight @ 100
and exercise @ 3 days.
Your TDEE is 1600 - 1700
If you are currently doing no exercise, then with those numbers above, your TDEE is gonna be ~1400 - 1450 (maybe high of 1500) daily.
Just lying in bed all day and doing nothing, you are @ 12000 -
To gain muscle, you need to eat at a surplus. You won't gain muscle eating at a deficit.
I wish there was a way I could scream this from the MFP rooftops loudly enough!
I think I understand that. and with the help of a trainer--hopefully I can find how much I should be eating (surplus wise) for muscle gain.
Without knowing all your info...
I am guessing you are ~26
height @ 5'5"
Weight @ 100
and exercise @ 3 days.
Your TDEE is 1600 - 1700
If you are currently doing no exercise, then with those numbers above, your TDEE is gonna be ~1400 - 1450 (maybe high of 1500) daily.
Just lying in bed all day and doing nothing, you are @ 1200
actually, I don't exercise at all. I walk on occasion ( I am talking a light 10 minute walk twice a week). I am 36. I had a baby 18-months ago (secretly hoping the personal trainer can help tone the tummy, too). Yes, you are right on with the no exercise TDEE.0 -
actually, I don't exercise at all. I walk on occasion ( I am talking a light 10 minute walk twice a week). I am 36. I had a baby 18-months ago (secretly hoping the personal trainer can help tone the tummy, too). Yes, you are right on with the no exercise TDEE.
you're 98lbs and you think you need to 'tone' your stomach?0 -
actually, I don't exercise at all. I walk on occasion ( I am talking a light 10 minute walk twice a week). I am 36. I had a baby 18-months ago (secretly hoping the personal trainer can help tone the tummy, too). Yes, you are right on with the no exercise TDEE.
Based on that, yep, ~1400 is where you should be.....I think I would vote to do ~1500 myself.
I would also be curious as to your macro breakdown is, with those 1400 calories.
When you started lifting, I would definitely do an increase of ~200 calories.....track that for about 2 - 3 weeks.
See how you are trending....maybe not so much by scale, but by mirror, measurements, and how you feel.0 -
actually, I don't exercise at all. I walk on occasion ( I am talking a light 10 minute walk twice a week). I am 36. I had a baby 18-months ago (secretly hoping the personal trainer can help tone the tummy, too). Yes, you are right on with the no exercise TDEE.
you're 98lbs and you think you need to 'tone' your stomach?
For all the women who have had babies (c-sections in particular) and have flat, toned stomachs...I am sure they achieved that by some exercise. I don't exercise. I don't have a large stomach, just one lacking tone. I think if I could build up some muscle, I would look better. Often times women develop a separation of the muscles during pregnancy. Some cases are quite severe, others are pretty minor. I am on the minor side. But I want to tone and build muscle all over...it isn't just about my stomach.0 -
actually, I don't exercise at all. I walk on occasion ( I am talking a light 10 minute walk twice a week). I am 36. I had a baby 18-months ago (secretly hoping the personal trainer can help tone the tummy, too). Yes, you are right on with the no exercise TDEE.
Based on that, yep, ~1400 is where you should be.....I think I would vote to do ~1500 myself.
I would also be curious as to your macro breakdown is, with those 1400 calories.
When you started lifting, I would definitely do an increase of ~200 calories.....track that for about 2 - 3 weeks.
See how you are trending....maybe not so much by scale, but by mirror, measurements, and how you feel.
and I should eat back my exercise calories, right? Thanks for the info. my macros are set at the standard MFP default. I do, however, exceed on protein nearly everyday.0 -
Are your muscles sore from the visit to the gym? If so, then your body is holding onto fluid (to repair muscles, although you think it's not possible - it is.)
Have you eaten before weighing? Wearing the same thing/weighing at the same time? Have you pooped lately?
Anything can attribute to a small fluctuation.
Don't weigh daily if it will bother you.
Now, that said, if you are going to be working out, log and eat your exercise calories. I can guarantee you that maintenance isn't 1450 for you. If MFP gave you 1450 as a goal, eat that much. There is already a deficit worked in so you lose without exercise.
**You added more after I started replying.
You are under 100lbs and want to lose more weight? How tall are you? I don't imagine you should go much lower than you are!!
No. Trying to maintain weight. I haven't started to work out. I start that process today by touring the gym and signing up. (big step for me) and hoping to increase muscle and tone. I am 5'5.5.''
My maintenance did come out to be 1450 using the sedentary setting. I typically eat that. (a few days I happen to eat less). trying to figure out my body and how much food it needs and will even out at. If I jump to 1800 I am scared the weight would pile on, if the scale is gaining at maintenance.
note: I will definitely be eating back all of my exercise calories. no question about that.
You are 5'5" and weigh less than 100lbs? I am 5'6" and was told by a nutritionist that a healthy weight for my height is around 130-145.
I am exceptionally small boned...and no muscle at all. I am trying to change that. hence, why I am starting the gym. I know I will gain weight my doing some lifting, etc. I am okay with that...because that will be muscle.
If you are going to the gym with the intent to gain muscle, you are going to have to eat MORE than your maintenance calories.0 -
Seriously?
QFT!!! :huh:0 -
actually, I don't exercise at all. I walk on occasion ( I am talking a light 10 minute walk twice a week). I am 36. I had a baby 18-months ago (secretly hoping the personal trainer can help tone the tummy, too). Yes, you are right on with the no exercise TDEE.
Based on that, yep, ~1400 is where you should be.....I think I would vote to do ~1500 myself.
I would also be curious as to your macro breakdown is, with those 1400 calories.
When you started lifting, I would definitely do an increase of ~200 calories.....track that for about 2 - 3 weeks.
See how you are trending....maybe not so much by scale, but by mirror, measurements, and how you feel.
and I should eat back my exercise calories, right? Thanks for the info. my macros are set at the standard MFP default. I do, however, exceed on protein nearly everyday.
yes, or re-calculate your TDEE based on how many times you will be going to the gym per week.
But if you want to gain weight you need to add 10-20% onto your TDEE.0 -
I'm like that too, but I just tell myself a pound of fat is about 3,500 calories so unless I consumed an additional 20,000+ calories over the past couple of days, it's just water retention, hormones or whatever. It always falls back if I don't get discouraged and I keep doing the right things. I'm actually weird in that I weigh myself a lot! I weigh myself throughout the day everyday--maybe even 5-6 times sometimes. For me, because my weight can fluctuate so much, it made me less sensitive to the scale and I can see the patterns and not get discouraged. If you only weigh once in a while and you've been doing the right things and happen to weigh at a time when you're fluctuating up, that could be a downer. But anyway, whatever works. I think I've only read one "expert" who says to do what I do, but it works for me and when I see 6 pounds in a day since I know it wasn't that way yesterday, I know it's not real. I also find I have to change my workouts a lot and even take days off or my body rebels and won't lose anything. Keep up the great work!!! Not happy you have to have the big ups and downs too, but it is nice not to be the only one!
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Being a recovered anorexic/bulimic, I believe that you are not eating 1400 calories per day or you are WAY overestimating your intake our of fear of gaining an ounce. I'm only 5ft2 and when I was anorexic, I got down to 98 and I was very, very frail and I have a medium sized bone structure. I thought I looked really good. It makes me ill when I see photos of me back then. YOUR brain is making you think you look OK. Please believe me.
And that's exactly why the diary isn't open.
Edit: A 36-year old female of 5.5ft weighing in at 99lb has a BMR of 1141 and a sedntary TDEE of 1369.
There isn't a cat's chance in hell that you would be maintaining on 1400.0
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