upping cals to maintanence - feeling so BLOATED

healthybodyhealthylife

Hey guys!!

I'm a 20 year old student from the UK, weighing 135lbs and 5"2.5.

So for the last year I've been on a deficit which has varied between being pretty low (1000cal a day) and pretty decent but for the last couple months its been between 1400-1600 calories. I love exercising, sometimes I workout 2x a day doing heavy weigh training, hiit and home workout DVDs. Last week, I finally fit into my goal dress size of a UK size 8 (yaaaay!!) and decided I wanted to shift my focus from fat loss to gaining muscle and eating enough to allow my body to function optimally at the exercise level I'm doing. These last few weeks I was beginning to feel brain fog and lethargic, unable to concentrate, irritable and was needing to nap during the afternoon to be able to make it through the day, so I figure an increase in calories is a step in the right direction for me with my level of exercise intensity. I still have about 3-5lbs of fat I'd like to lose however I've read so much on these forums that you need to eat an optimal amount of calories to support the body, eating more isn't the enemy, some people have lost weight by eating more etc etc so I'm hoping those last few lbs will take care of themselves. I suppose you could say I want to do a body recomp.

Here is the problem and I feel like I can't be the only one. I'm currently worked up to 1800-2000 calories a day and I FEEL SO BLOATED! My belly looks so painfully inflated so much so that my goal size 8 dress isn't fitting the way it was before around my midsection! >.< this is worrying me a lot! One area I can not stand extra baggage is my midsection and seeing a feeling bloat is really putting me off and is making me doubt whether I should be working my way up to maintenance calories. Whats even more worrying for me is that my TDEE is actually around 2200 depending on the day so I still have to work my way up some more!

Does anyone have any reassurances or personal experiences they could share with me! It would really make me feel better and help me out!!

Worried, bloated and confused

tmauck4472

I'd say your retaining water, but who knows. Drink lots of water and only eat what you feel hungry for. Also PB or nuts goes a long way to getting in calories if you feel you need them without that overfull sensation, may help the bloat. Also could be something you've added to your diet that is causing this so do some research on your foods and subtract and start adding back slowly so you can find the culprit.

littlekitty3

Eatmore2weighless has an entire blog and whatnot dedicated to those who restricted calories and are trying to "refeed". (Mainly carbs because everyone is so carb phobia these days).
Bloating is normal, but also what is your normal intake like?
If you're eating excessive fats (like greasy foods or processed fats like most oils), proteins(it takes longer to digest, especially meat sources) and dairy(most people are lactose intolerant and dont know it) could cause GI issues. Adding carbs could cause water retention because the muscles need glycogen storages to function properly. Also with carbs, if its processed sugars then it could cause bloating also. Fruits, veggies, and whole grains will help with this since they act as a natural diuretic. Also stay clear from coffee or at least cut back from it, if your body needs the extra water then it's basically an uphill battle. It could take a while for the body to adjust, so patience is key

Love4fitnesslove4food2

If you're eating lots of low fat foods and high bulk veggies then this is bound to happen. Increase your fat intake instead of adding more fruits/veggies.

elsyoommen

you should try changing your macros up to see what works best for you. Personally I find that a higher protein (100-140g) and lower carb (120g) seems to work best for me. I'm 5'4"

cwolfman13

If you're eating lots of low fat foods and high bulk veggies then this is bound to happen. Increase your fat intake instead of adding more fruits/veggies.

I was going to say pretty much this...

Rather than adding volume, eat more calorie dense foods. Have some peanut butter, almonds/mixed nuts, saute or roast your veggies in olive oil. Eat some cheese...have some ice cream.

littlekitty3

If you're eating lots of low fat foods and high bulk veggies then this is bound to happen. Increase your fat intake instead of adding more fruits/veggies.

Hey now, lets not confuse the poor girl. Yes a lot of people are going to say increase fats and that will happen naturally. But also you need to incorporate an increase in fruits, veggies and a colorful wide range of food.
If you've been restricting, chances are your body is going to need all those nutrients.
Personally I don't support supplementation unless you have an actual medical deficiency. Which would be wise to just get what the body needs from whole foods.

healthybodyhealthylife

Eatmore2weighless has an entire blog and whatnot dedicated to those who restricted calories and are trying to "refeed". (Mainly carbs because everyone is so carb phobia these days).
Bloating is normal, but also what is your normal intake like?
If you're eating excessive fats (like greasy foods or processed fats like most oils), proteins(it takes longer to digest, especially meat sources) and dairy(most people are lactose intolerant and dont know it) could cause GI issues. Adding carbs could cause water retention because the muscles need glycogen storages to function properly. Also with carbs, if its processed sugars then it could cause bloating also. Fruits, veggies, and whole grains will help with this since they act as a natural diuretic. Also stay clear from coffee or at least cut back from it, if your body needs the extra water then it's basically an uphill battle. It could take a while for the body to adjust, so patience is key

Thanks.. I didn't actually consider protein being an issue but I have also been trying to up my protein and have had 100g so far today! This is what I had today:

Breakfast: Protein shake made with whey isolate, 1 banana, spinach and skimmed milk
Lunch: 2 eggs, cheese, onion and tomato omlette
Snacks: yogurt, dates, orange, pumpkin seeds, some chocolate
Dinner: vegetable curry with wholegrain roti (havent eaten this yet)

Thanks for your response! Reassures me that maybe its just what I'm eating, now how much I'm eating

healthybodyhealthylife

If you're eating lots of low fat foods and high bulk veggies then this is bound to happen. Increase your fat intake instead of adding more fruits/veggies.

I haven't been low fat, but I would get some nuts tomorrow to help with getting the calories up. Thanks

healthybodyhealthylife

I'd say your retaining water, but who knows. Drink lots of water and only eat what you feel hungry for. Also PB or nuts goes a long way to getting in calories if you feel you need them without that overfull sensation, may help the bloat. Also could be something you've added to your diet that is causing this so do some research on your foods and subtract and start adding back slowly so you can find the culprit.

Hope its just water and it'll clear up! I will be getting some nuts tomorrow to help with boosting my cals, thanks

klmorg1227

I began maintaining in November of 2013. I went from just like you did, a 1000 -1200 calories per day diet to working my way up to about 1800 - 2000 per day. I started with going up to 1500. I felt MISERABLY bloated for about 2 weeks...it was terrible. Thanks to support from here and my nutritionist I pushed my way through and I now am maintaining very well at my goal weight. Also the first three weeks of upping my calories I gained 3 pounds...DON'T PANIC if you do too...just keep up your work outs and eat smart with a higher caloric intake...in the 3rd or 4th week I lost the weight back off...my body just had to adjust. I am also an avid weight trainer and runner. I love the work outs and work out hard 6 days a week...we need the fuel so eat those calories!! I have been happily and steadily maintaining and its GREAT to eat now!! lol

healthybodyhealthylife

I began maintaining in November of 2013. I went from just like you did, a 1000 -1200 calories per day diet to working my way up to about 1800 - 2000 per day. I started with going up to 1500. I felt MISERABLY bloated for about 2 weeks...it was terrible. Thanks to support from here and my nutritionist I pushed my way through and I now am maintaining very well at my goal weight. Also the first three weeks of upping my calories I gained 3 pounds...DON'T PANIC if you do too...just keep up your work outs and eat smart with a higher caloric intake...in the 3rd or 4th week I lost the weight back off...my body just had to adjust. I am also an avid weight trainer and runner. I love the work outs and work out hard 6 days a week...we need the fuel so eat those calories!! I have been happily and steadily maintaining and its GREAT to eat now!! lol

Yeah I was 2lb heavier than I usually am this morning.. I generally don't bother about weight fluctuations but todays weigh-in took me by surprise because I haven't seen that number in a long time! Awesome to know it worked out for you! I'll stick with it too and hope for the same success! Not easy but worth it.. I mean hello food!!

acogg

Spinach does the same thing to me. Try eliminating the spinach from your diet and see if that helps. From what I have read, it is fairly common.

healthybodyhealthylife

Spinach does the same thing to me. Try eliminating the spinach from your diet and see if that helps. From what I have read, it is fairly common.

OMG seriously? I love spinach! :sad: gah. We're out of spinach now, might as well try and see. Thanks!

crevices

i had this problem, and still do sometimes but it always goes away. its just water! i gained around +5 lbs when trying to restore my metabolism but kept eating at my increase and eventually lost that extra weight plus extra.. so yes im lower than my original goal weight. ps any gluten sensitivities? i used to eat 2 good bowls of porridge a day and realized that was definitely not helping my bloating problem. i still eat a bowl for breakfast but the bloating decreased dramatically after reducing to 1.

healthybodyhealthylife

i had this problem, and still do sometimes but it always goes away. its just water! i gained around +5 lbs when trying to restore my metabolism but kept eating at my increase and eventually lost that extra weight plus extra.. so yes im lower than my original goal weight. ps any gluten sensitivities? i used to eat 2 good bowls of porridge a day and realized that was definitely not helping my bloating problem. i still eat a bowl for breakfast but the bloating decreased dramatically after reducing to 1.

I'm not allergic to gluten in fact I find wholewheat makes my tummy quite happy congrats on your weight achievement!!