Weight Gain on 1200 to 1400 calories

Gretel086

Hi Everyone,

I started MFP 7 days ago. I was 90 Kg's I have eaten under 1400 Calories everyday some days only 1200 and when I weighed myself today I am 92.2 Kgs!! I just don't understand, I didn't have unrealistic expections about losing weight but to gain 2 Kgs?

Does anyone know why this would happen?

KateK8LoseW8

Did you start exercising? Are you measuring, or preferably weighing, your portion sizes? Are you putting in your own recipes, or using generic database entries?

Commander_Keen

Water weight,
Daily weight fluctuation
weight of food.
start weighting your self once a week

jennegan1

First of you are still fairly new. If you are new to exercising your body will retain water while it repairs the muscles and then once it does that then you will lose it. That time of the month...ovulating?? Are you drinking enough water...watching your salt in take? But you need to give it time and did you weigh your self same time of day in the same way? Best time to do so is early morning after using the potty and either always wear same clothes or go naked

ArtemisRuns

It's so early, Did you have something with a lot of sodium? I ate crab last night and gained water weight b/c there is so much salt in the crab, even though crab itself has few calories.

sbrownallison

So important to measure (and preferably weigh) your food. I saw a YouTube video showing the difference in actual calories when a food was volume-measured instead of weighed. Wow, that really made an impression on me! Some of the "servings" were 40-50% higher in calories when weighed. With a really calorie-dense food (like peanut butter for example), this could mean a difference of a hundred or more calories in one serving. I used to measure my peanut butter serving in "tablespoons"; but when I wised up and weighed it, it was really more like TWO servings. Yikes...

Also agree you should weigh only once a week, since fluid retention from one day to the next can really make a difference on the scale. You'll get a more accurate picture by looking at a whole week; better psychologically too. Good luck!

Gretel086

I have been exercising as well, I have been doing about 30 minutes on the treadmill in the mornings. I have been using mostly the packaging on things and the generic things for say Eggs, vegetables etc. I know I have considerably reduced how much I am eating and have been more active so I feel 2 kgs is a lot to put on. I am only weighing myself once a week this is my first week. I was just a bit shocked.

lcarls71

I too am having this issue. Been counting everything and recording it with my exercise and seem to have gained also even though I have a defecit between my calories and exercise. Very frustrating and discouraging.

Gretel086

How long have you been doing it for now?

Seajolly

Are you eating back your exercise calories?

westendcurls

When that happens to me its ether..right before my period or right before ovulation, after a strenuous workout or if I have not been drinking enough water.

lcarls71

How long have you been doing it for now?

Since January 1st

Gretel086

Are you eating back your exercise calories?

No I haven't included them in the food diary.

hayleyrue

^^

1prettygirl08

I am having that issue too! The scale is not moving and I am doing the right things. I am trying to keep at it and not be discouraged. I did however lose inches.

SLLRunner

So important to measure (and preferably weigh) your food. I saw a YouTube video showing the difference in actual calories when a food was volume-measured instead of weighed. Wow, that really made an impression on me! Some of the "servings" were 40-50% higher in calories when weighed. With a really calorie-dense food (like peanut butter for example), this could mean a difference of a hundred or more calories in one serving. I used to measure my peanut butter serving in "tablespoons"; but when I wised up and weighed it, it was really more like TWO servings. Yikes...

Also agree you should weigh only once a week, since fluid retention from one day to the next can really make a difference on the scale. You'll get a more accurate picture by looking at a whole week; better psychologically too. Good luck!

This!

la_mujeritanz

I think, and this is just my opinion, that your body may be going into starvation mode. Here is some information I just copied online.

"If you weigh 200 pounds, eating 2,600 calories each day will produce little change in weight. A reduction to 2,000 calories a day is a good target for losing weight, and your protein requirements would be about 80 grams each day." (from www.sharecare.com a health/nutrition and weight loss website.)

You may try for one week to increase your caloric intake. Perhaps try the 2,000 calories for a week and see what happens. Or at least 1800 to begin with, I wouldn't go any lower. Of course keep up with your exercising. That is fabulous that you have a regular schedule for exercise. Then as you lose weight, you could lower the caloric intake a bit more.

jennegan1

I think, and this is just my opinion, that your body may be going into starvation mode. Here is some information I just copied online.

"If you weigh 200 pounds, eating 2,600 calories each day will produce little change in weight. A reduction to 2,000 calories a day is a good target for losing weight, and your protein requirements would be about 80 grams each day." (from www.sharecare.com a health/nutrition and weight loss website.)

You may try for one week to increase your caloric intake. Perhaps try the 2,000 calories for a week and see what happens. Or at least 1800 to begin with, I wouldn't go any lower. Of course keep up with your exercising. That is fabulous that you have a regular schedule for exercise. Then as you lose weight, you could lower the caloric intake a bit more.

Your body needs to get 1200 or less to go into starvation mode. Look it up and do some research on it.....Plus it takes 3 days of eating 1200 or less for it to occur

psuLemon

I think, and this is just my opinion, that your body may be going into starvation mode. Here is some information I just copied online.

"If you weigh 200 pounds, eating 2,600 calories each day will produce little change in weight. A reduction to 2,000 calories a day is a good target for losing weight, and your protein requirements would be about 80 grams each day." (from www.sharecare.com a health/nutrition and weight loss website.)

You may try for one week to increase your caloric intake. Perhaps try the 2,000 calories for a week and see what happens. Or at least 1800 to begin with, I wouldn't go any lower. Of course keep up with your exercising. That is fabulous that you have a regular schedule for exercise. Then as you lose weight, you could lower the caloric intake a bit more.

Your body needs to get 1200 or less to go into starvation mode. Look it up and do some research on it.....Plus it takes 3 days of eating 1200 or less for it to occur

Actually it takes 72 hours of zero calories to have any metabolic adaptation. If you are eating 1200 calories, there won't be starvation mode. Essentially, no one on this board will ever experience starvation mode. There are a few things that can happen when you dont fuel your body properly; 1. loss of lean body mass and 2. reduction in metabolic rate.



The OP is probably experiencing water weight from exercise. But I would suggest eating more than 1200-1400 calories and replacing cardio with weight training. Resistance training, along with higher levels of protein will reduce the amount of muscle lost.


Depending on how tall the OP is, a goal of 1700-1900 calories would be more beneficial but that assumes the OP is using a food scale to measure calories.

Francl27

1) water weight happens all the time, but it definitely happens when you start exercising
2) weigh everything you eat so you know you're not overeating
3) eat your exercise calories back (at least some, if you're not sure exactly how much you burn)

That works. Guaranteed.

Gretel086

I think, and this is just my opinion, that your body may be going into starvation mode. Here is some information I just copied online.

"If you weigh 200 pounds, eating 2,600 calories each day will produce little change in weight. A reduction to 2,000 calories a day is a good target for losing weight, and your protein requirements would be about 80 grams each day." (from www.sharecare.com a health/nutrition and weight loss website.)

You may try for one week to increase your caloric intake. Perhaps try the 2,000 calories for a week and see what happens. Or at least 1800 to begin with, I wouldn't go any lower. Of course keep up with your exercising. That is fabulous that you have a regular schedule for exercise. Then as you lose weight, you could lower the caloric intake a bit more.

Your body needs to get 1200 or less to go into starvation mode. Look it up and do some research on it.....Plus it takes 3 days of eating 1200 or less for it to occur

Actually it takes 72 hours of zero calories to have any metabolic adaptation. If you are eating 1200 calories, there won't be starvation mode. Essentially, no one on this board will ever experience starvation mode. There are a few things that can happen when you dont fuel your body properly; 1. loss of lean body mass and 2. reduction in metabolic rate.



The OP is probably experiencing water weight from exercise. But I would suggest eating more than 1200-1400 calories and replacing cardio with weight training. Resistance training, along with higher levels of protein will reduce the amount of muscle lost.


Depending on how tall the OP is, a goal of 1700-1900 calories would be more beneficial but that assumes the OP is using a food scale to measure calories.

I am 163 cm tall and I was 90 Kgs when I started last Monday, I am now 92.2kgs. I have put my target up to 1500 calories per day.

10manda86

Hey,
I'm 174cm and 83kg. (27 yrs old)
I did this

http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

to work out my daily calories.
I also got a fitbit for Christmas, turns out MFP was over estimating my calorie expenditure quite significantly. I'm VERY non-active! Even if the calorie burn estimate of the Fitbit is off it has encouraged me to be more active and yesterday (day 3 of use) I made it over 10,000 steps as well as my gym workout!
As a female who has struggled my entire life I watch both carbs and calories as my method of weight control and it is working, although for this year I am only on day 4! (yay for holidays!) and I only put on 600gs over the 3 week Christmas break. For me, and despite what other users will say, carb control is a sustainable method of weight loss for me and a great lifestyle change!
At the end of the day, cals in vs cals out! being active! and reading food labels will all help, knowing what you are putting into your body is very important!!! (low carb has encouraged me to read labels more to understand both the calories and the carbs in the foods)
best of luck and add me as a friend if you wish

psuLemon

OP, do you have a food scale? If not, I would highly suggest getting one. You want to ensure accuracy as much as possible to be successful.

BTW, when you try something, it has to be no less than 4 weeks to determine if its working otherwise water weight can effect your results.

Gretel086

OP, do you have a food scale? If not, I would highly suggest getting one. You want to ensure accuracy as much as possible to be successful.

BTW, when you try something, it has to be no less than 4 weeks to determine if its working otherwise water weight can effect your results.

Do you think I shouldweigh myself in 4 weeks? I just weighed myself again and it was 93.4. Surely there is no way you can put on nearly 4 Kgs in a week and a half! Can water weight be that much. I have been calculating my calories very accurately but I mean compared to what I was eating before I have definitely reduced my calorie intake dramatically and started exercising so how can I gain nearly 4 Kgs in under 2 weeks!

I am so worried that there is some underlying problem.

cwolfman13

Two data points aren't anywhere near enough to perform any kind of meaningful analysis. Natural weight fluctuations can easily be 3-5 Lbs day to day. Water retention/release, more/less waste in your system, more/less food in your stomach, glycogen storage fluctuation, etc.

Weight loss is a general trend over a much longer period of time...it's not a linear event. You should weigh yourself at the same time and under roughly the same conditions whenever you do it. If you can't wrap your head around completely natural weight fluctuations I would recommend only weighing in once per week and like I said...same time and under same conditions.

If you eat something you're going to weigh more...if you need to drop a deuce you're going to weigh more....if you had more sodium than normal you are going to retain more water...all of this goes into your scale weight...it's not all fat.

parkscs

Are you weighing at different times of the day? I've seen my weight fluctuate as much as 10 lbs from morning to afternoon.

psuLemon

Two data points aren't anywhere near enough to perform any kind of meaningful analysis. Natural weight fluctuations can easily be 3-5 Lbs day to day. Water retention/release, more/less waste in your system, more/less food in your stomach, glycogen storage fluctuation, etc.

Weight loss is a general trend over a much longer period of time...it's not a linear event. You should weigh yourself at the same time and under roughly the same conditions whenever you do it. If you can't wrap your head around completely natural weight fluctuations I would recommend only weighing in once per week and like I said...same time and under same conditions.

If you eat something you're going to weigh more...if you need to drop a deuce you're going to weigh more....if you had more sodium than normal you are going to retain more water...all of this goes into your scale weight...it's not all fat.

This is what I would have said. Yes, you can gain 4 or more lbs of water weight. Heck, I can eat a burrito and gain 7 lbs. Look at trends over 4 weeks at least...

lalala541

Like other people already said, (some) weight fluctuations are normal, even throughout the day...but maybe you are underestimating what you are eating?

Gretel086

[/quote]


This is what I would have said. Yes, you can gain 4 or more lbs of water weight. Heck, I can eat a burrito and gain 7 lbs. Look at trends over 4 weeks at least...
[/quote]

it is 4kgs that I gained which is 8lbs, thanks for all of the advice, I will just keep doing what I am doing and look at it in 4 weeks. Before this I was eating takeaway food every day and doing no exercise so it will have to make it a difference!