Can't figure this out! :(

squeepig

Before I started, I was eating 2500 calories a day, usually eating fast food every night. Now, I'm eating between 1200 and 1500 yet over the past 3 days I've gained 3 pounds!! What th- ?! I went through menopause at age 30, and I'll be 50 in July, so periods are all over and done with. Any ideas?

I usually start my day with a Greek yogurt. Then, for lunch it's protein (small tilapia fillet), steamed veggies, and a milk. I work at a hospital, so portion sizes are already appropriate and fats are not used in the cooking process. Dinner is a larger portion of protein (like a chicken breast), veggies or a small salad (1 Cup) with 1 TB of dressing, maybe some potatoes. Snack before 7pm is either non-buttered popcorn cooked in a small amount of canola oil or an apple. Water consumption during the day has not changed.

That's it! I feel like I'm hungry all the time and now gaining instead of losing is making me sad.

ladynocturne

It could literally be a whole bunch of things.

You need to have a bowel movement, you started a new type of exercise and your muscles are sore/retaining water to heal, you ate more sodium than you realized.

Give it a couple days, it's perfectly normal for weight to fluctuate1-5lbs per day.

It takes 4-6 weeks to determine if something is actually causing you to gain fat, and it doesn't sound like anything you're doing would cause you to gain 3lbs of fat, just water weight.

_Zardoz_

Just a normal fluctuation. You can fluctuate up to 5 pounds a day. If your going get stressed over normal fluctuation maybe consider going to weekly or bi weekly weighing

psuLemon

You need to try something for a month before we can adjust. There are adjustment periods because a body naturally fluctuates.


The bigger question is, do you use a food scale? And can you open your food diary? What is your exercise routine? Also, there is a good chance you are hungry a lot because you aren't eating the right types of foods. Increasing protein and fats will increase satiety. Also, 1200 calories is low, especially if you are active. 1500 might be a better goal to stick with.

squeepig

Thanks everyone for the reality check. It's been a rough week.

psuLemon

If you want us to look if your are in a good calorie range, I would recommend posting your stats and workout program. With 42 lbs to lose, you should only be aiming for 1 lb per week. And if you exercise you can eat more calories. Most newbies I know tend to over extend their weight loss goals and don't have a good workout plan to support their end state goals (beyond just a weight they want to be).

squeepig

If you want us to look if your are in a good calorie range, I would recommend posting your stats and workout program. With 42 lbs to lose, you should only be aiming for 1 lb per week. And if you exercise you can eat more calories. Most newbies I know tend to over extend their weight loss goals and don't have a good workout plan to support their end state goals (beyond just a weight they want to be).

What stats should I post?

squeepig

Okay. I figured it out. I have reorganized my goals because I was trying for 1200 calories, then would get frustrated and end up pigging out 3 times a week. I've raised it to 1500 calories, so we'll see how that goes. I cringe as I open up my food diary for all to see, because there are many days of pure-out horrible eating. However, this is a learning process. I was someone who would eat out breakfast, lunch and dinner, so don't judge me too harshly.

http://www.myfitnesspal.com/food/diary/squeepig

My husband finally put the exercise bike together, so now I'll be able to start using it. I have psoriatic arthritis so I want to start slowly, since this body is used to sitting on the couch only.

*cringes* Looking at my initial post up top, see how I worded it so that it would seem I wasn't doing anything wrong. That's DENIAL, folks. *spins in circles*

psuLemon

My apologies, I didn't see your previous post. A few things that can help the binges... first continuous accountability, second figure out your trigger foods so you can eliminate it and lastly, increase protein and fats. They increase satiety so you should have less cravings.

When I ask for stats it was height, weight, age and workout routine.

missashley884

breakfast should be your biggest meal of the day, gradually getting smaller with the smallest meal being dinner. As for 3 pounds in in that short of a time I highly doubt it was 3 pounds of fat, you would've had to consume over 10,000 calories to do that

kiwitechgirl

breakfast should be your biggest meal of the day, gradually getting smaller with the smallest meal being dinner. As for 3 pounds in in that short of a time I highly doubt it was 3 pounds of fat, you would've had to consume over 10,000 calories to do that

Breakfast should only be your biggest meal of the day if that works for you. I work on completely the opposite - breakfast is my smallest meal and dinner my biggest. It won't work the same for everyone.

psuLemon

breakfast should be your biggest meal of the day, gradually getting smaller with the smallest meal being dinner. As for 3 pounds in in that short of a time I highly doubt it was 3 pounds of fat, you would've had to consume over 10,000 calories to do that

The size of your meals has nothing to do with fat loss. Many people practice interim fasting and only eat at night and still average the same weight loss. Many people, such as my wife, cannot tolerate breakfast. So only do it if it fits your lifestyle.

squeepig

My apologies, I didn't see your previous post. A few things that can help the binges... first continuous accountability, second figure out your trigger foods so you can eliminate it and lastly, increase protein and fats. They increase satiety so you should have less cravings.

When I ask for stats it was height, weight, age and workout routine.

I cut down on the protein because I was always maxing out on it according to my food tracker, and I really missed it.

Stats are: 5'7", 215lbs, 49 years old, and exercise bike 1/2 hour in the evening while I'm watching TV (just started that yesterday).

psuLemon

MFP's protein setting is rather low, even with the updated guidelines. In fact, you should think of fats and protein as minimums. Second, I would suggest doing a custom set up. Based on your stats and current workout plan, I would set your calories at 1600 total, macros at 40% carbs, 30% protein and 30% fats. This is the TDEE method that many people reference so you do not eat exercise calories. And since you have enough body fat currently, i would suggest a 30% deficit. So even if you have a day here and there at over 1600, its ok. You probably won't gain fat until you exceed 2200-2400 calories daily.

Next, i noticed a lot of fast food in your diary. While you can still lose weight eating fast food, you should try to minimize all take out and restaurants if you can to a few times a week. It is not uncommon for many restaurants to give larger portions or add extra "xx" ingredient. This will overall increase your intake without realizing it. Personally, i keep takeout to 2-3 times per week. I mostly suggest this because its much easier to be exact when you make or bring your own food. And if you do this 80-90% of the time, that will just further improve results. A food scale, if i haven't mentioned it already is a great thing to use as it will ensure accuracy.

Eventually, or rather soon than later, it would be beneficial to add in resistance training. This would include body weight, resistance bands or weighted exercises. This improves muscle retention which keeps you lean and helps maintain your metabolic rate.

hope this helps.

AliceDark

I think that upping your calories to 1600 daily could really help you stay more consistent throughout the week. I would watch your sodium intake for a couple of weeks as well and see if that helps even you out. You have a few days lately with a pretty high sodium intake, so it could be just water retention.

geekyjock76

You have to get your binging under control because you're probably eating more than you think and ending up with a weekly surplus. I know you have a meal at the hospital but do you own a digital food scale to weigh - not measure - all food you consume at home?

squeepig

Next, i noticed a lot of fast food in your diary. While you can still lose weight eating fast food, you should try to minimize all take out and restaurants if you can to a few times a week.

Actually, that's waaaaaaaaay down from what it used to be. Baby steps, haha. I used to eat fast food at least once a day and three times a day on the weekend.

It is not uncommon for many restaurants to give larger portions or add extra "xx" ingredient.

Here in California, they're required to state the ingredients on the menu.

Eventually, or rather soon than later, it would be beneficial to add in resistance training. This would include body weight, resistance bands or weighted exercises. This improves muscle retention which keeps you lean and helps maintain your metabolic rate.

I would love to, but am afraid of damaging my joints further. With Psoriatic Arthritis, my joints are not healthy. I would LOVE to strengthen the muscles around them, though ,but need to make sure I do it in a safe manner.

I think that upping your calories to 1600 daily could really help you stay more consistent throughout the week. I would watch your sodium intake for a couple of weeks as well and see if that helps even you out. You have a few days lately with a pretty high sodium intake, so it could be just water retention.

Yeah, I'm a huge salt lover. Salty crunchy snacks are my biggest hurdle. I've tried baked kale chips, black bean chips, and all sorts of other substitutes, but I keep coming back to the old standbys.

You have to get your binging under control because you're probably eating more than you think and ending up with a weekly surplus. I know you have a meal at the hospital but do you own a digital food scale to weigh - not measure - all food you consume at home?

I don't have a scale. Maybe I'll pick one up this weekend. And, yeah, I'm a stress eater.

handyandy9x

I also suffer from PA and have a body weight exercise programme from a physio to strengthen muscles around my joints to stabilise and support them but also to increase flexibility.
Could be worth checking out.

squeepig

I also suffer from PA and have a body weight exercise programme from a physio to strengthen muscles around my joints to stabilise and support them but also to increase flexibility.
Could be worth checking out.

Nice to meet someone else with PA on here. I'm seeing a new rheumatologist on the 31st, so I'm hoping he will be able to recommend something.

psuLemon

Next, i noticed a lot of fast food in your diary. While you can still lose weight eating fast food, you should try to minimize all take out and restaurants if you can to a few times a week.

Actually, that's waaaaaaaaay down from what it used to be. Baby steps, haha. I used to eat fast food at least once a day and three times a day on the weekend.

It is not uncommon for many restaurants to give larger portions or add extra "xx" ingredient.

Here in California, they're required to state the ingredients on the menu.

Eventually, or rather soon than later, it would be beneficial to add in resistance training. This would include body weight, resistance bands or weighted exercises. This improves muscle retention which keeps you lean and helps maintain your metabolic rate.

I would love to, but am afraid of damaging my joints further. With Psoriatic Arthritis, my joints are not healthy. I would LOVE to strengthen the muscles around them, though ,but need to make sure I do it in a safe manner.

I think that upping your calories to 1600 daily could really help you stay more consistent throughout the week. I would watch your sodium intake for a couple of weeks as well and see if that helps even you out. You have a few days lately with a pretty high sodium intake, so it could be just water retention.

Yeah, I'm a huge salt lover. Salty crunchy snacks are my biggest hurdle. I've tried baked kale chips, black bean chips, and all sorts of other substitutes, but I keep coming back to the old standbys.

You have to get your binging under control because you're probably eating more than you think and ending up with a weekly surplus. I know you have a meal at the hospital but do you own a digital food scale to weigh - not measure - all food you consume at home?

I don't have a scale. Maybe I'll pick one up this weekend. And, yeah, I'm a stress eater.

While in CA they might be obligated by law to state nutrition facts, it doesn't mean they always follow the exact recipe every time. Personally, I have only see a handful of restaurants use a food scale. And if they aren't using a food scale and portions are prepackage at their accepted weight, then it will be off. A good example, you ever go to pizza hut (since you just went there); you ever see them weigh the cheese or sauce prior to putting it on the pizza? Nope, the just grab a handful and cover the pizza. We had a member on here that worked there when they were younger and made the comment. He said it was really common to add additional cheese or toppings or whatever. Another example, if you go to a breakfast restaurant, and they use oil to cook foods, do you think they measure the oil before it goes on the grill?

It's good to hear that you are cutting down, but if at anytime you plateau, it could be one of the causes. Something to keep in mind throughout your journey.