Under Calorie Goal, and ran 3.3 miles. Still gained, why?!

damcoole

Okay, this isn't the first time this has happened, but I can't figure it out. I weigh myself at about the same time every day, so it shouldn't be a time of day difference.

Anyway, my calorie goal is 1240. I ate 1130 yesterday, and I did a run on the treadmill for 3.3 miles in 30 minutes. I was at a 3.0 incline as well.

Yesterday I weighed 179.9, today I weighed 182.7.

What the!? Anybody have any ideas what the deal is?

Here is my food diary for yesterday, and according to fitbit - my exercise was 300 calories burned.

http://www.myfitnesspal.com/food/diary/damcoole?date=2014-04-21

thirtyfour1

Sodium will do it every time. I try to keep mine low, because when I eat a lot, I don't know if I'm retaining water or what... but I always goes up when I overkill on the salt.

LKArgh

Weight fluctuates daily, so it means nothing. Focus on what happens weekly or monthly, not on a daily level.
Your sodium intake could explain what you see.

mymodernbabylon

Water weight. Most people are going to slide up and down every day. That's why it's suggested that you only weight yourself once a week...or if you want to weight every day, don't look at daily loss/gain but as a pattern. I tend to "gain" early in the week because I tend to have alcohol or salty foods on the weekend, or if I have my period, or other weird things like that. Relax!

damcoole

Yeah, I was kinda wondering if that was it. I didn't even realize how much I took in until I looked at the diary. Damned Olive Garden! Makes sense though. Thanks for the advice.

Sodium is my enemy!

Eleonora91

I wouldn't personally weight myself everyday and I wouldn't also undereat - that's not the best formula to see a weightloss.
I can tell you that whatever you gained is not fat weight, so just try follow the basics of weightloss (weighing once a week or so, eating the right amount of food...) and wait patiently for your results. Honestly there's no reason to worry over such a small fluctuation happening overnight.

butlersoft

Also .... drink plenty of water. Your diary shows 0 but I guess you may just not be recording it. If you have a lot of sodium, bizarrely, you need to DRINK MORE WATER to lose water weight

This is so that the sodium can move out via osmosis and be passed rather than retaining it. It means frequent bathroom visits .....

Shropshire1959

What you ate or ran off yesterday wont appear on the scales today (ish). The whole metabolic process takes a bit of time. Also you have to consider fluid intake and All outputs (!!).

If you're are recording your weight daily, then take a look at the longer term trend - That's the important thing I reckon.

elyelyse

Maybe you ate something salty and am retaining water, maybe you exercised harder than normal which can cause a slight gain due to the way muscles heal, maybe there is still food in your digestive track that hasn't been evacuated, maybe 100 things because 1 pound here or there means absolutely nothing.

Also...unless you are VERY short and VERY small already, or unless this was prescribed by a qualified medical professional... 1200 calories is not even close to enough food for a man in his mid-30s. (Even if you add exercise calories)

Michelle_Padgett13

Oh my gosh! How do you run on so little fuel? Are you sure you're getting enough nutrients from your diet? I mean no disrespect, but I was shocked to see how little you're eating. Maybe you just need more food?

Ninkyou

is 3.3 miles in 30 minutes normal for you? Or were you really pushing yourself to hit that?

My guess is water retention (for muscle repair) from the increased exercise. Plus the sodium's water retention.

It should go down within the next few days. Don't worry about it.

Samstan101

Good grief! Eat something man! Some days you've eaten 1000 cals and logged a 1000 cal exercise burn. Assuming both are accurate that basically means you stared yourself that day. Read up on BMR, TDEE and a healthy way to lose weight and keep it off. (I'm sure some kind person will post a link to the your guide to sexy pants thread - go read it and do this in a safe and sustainable way, please)

_Zardoz_

A normal daily fluctuation. Weight doesn't come off instantly and it's not linear

damcoole

> Oh my gosh! How do you run on so little fuel? Are you sure you're getting enough nutrients from your diet? I mean no disrespect, but I was shocked to see how little you're eating. Maybe you just need more food?

> is 3.3 miles in 30 minutes normal for you? Or were you really pushing yourself to hit that?

> Your diary shows 0 but I guess you may just not be recording it.

I generally don't have a problem with the calorie intake, and I also take a vitamin supplement every day to make up nutrients I might be missing.

3.3 in 30 is less than I usually do, but mainly because I had gotten less sleep than usual so I did a shorter set. My normal is 5.3ish in 45. I felt that something was better than not running at all.

And yes, I drink water, but don't log it all the time... I usually forget. I did at least 4-5 glasses yesterday, mostly during the run. I always have a full sports bottle with me when I am running.

I think in general, the big thing is the sodium I took in. The family ate at Olive Garden, and the calorie count was good, but I didn't realize how bad the sodium count was. I was WAAAY over that, so I think that must be it. I have a feeling if I continue with my plan today, and still do my normal run tonight - it will make a difference tomorrow. No more Olive Garden, or at least, no more weighing the day after Olive Garden again! Definitely going to be a rare occurence from this point on for me.

Thanks for all the insight everyone

wmstormvet

I have always been told not to weigh every single day. There are daily fluctuations that could take place. I was told once a week, same day and time, if possible.

Cathalain

sodium = water retention. I can gain 5-7 lbs at a time cos I go off on some popcorn or chinese/mexican food.

This is what's happening to me, too. I just had to add back 4 pounds because I've been eating sodium like crazy (it doesn't help that some of my favorite stuff is sodium heavy - cheese, pickles, etc.). Once I drink more water it'll probably fly off.

Topsking2010

Man your calorie intake is low!!!!

psuLemon

As a man, you will require a lot more calories. Additionally, you should aim to get some resistance training. The combination of low cal + no resistance training is a plan for huge lean body mass loss and fatigue. Active men are generally 1800 (at the lowest) or more. I have a desk job, 5'11, 185 lbs, 31 years old, workout 5-6 hours a week and lose weight at 2500 calories. Even if I worked out 3 hours a week, it would be 2200 calories. At 1200 calories or less, it would be a struggle to get enough protein and fats and have enough carbs to fuel your runs. In fact, eating more will improve your exercise.

Running the numbers, even at 68" your daily needs would be around 1950 calories (this includes exercise calories).

beautifulwarrior18

You aren't eating nearly enough. Look up your TDEE. Idk how you get the energy to run 3 miles when you're eating that little.

Edit link: http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

littlekitty3

Sodium
Water weight
Exercise
Too little calories (ironically)

^^^ all these can lead to a bump in the scale

Unknown

This content has been removed.

kuolo

If your food diary is accurate you desperately need to eat more. Several days you are netting around zero. ZERO. You will be causing damage to your internal organs at that level. It is not just unhealthy but actually dangerous.
I don't know if you realise but using MFP calorie goals you are supposed to eat back your exercise calories.
And yes if you net zero some days then net 1000 others it could cause scale fluctuations because essentially you are varying your deficit.
But please forget about the fluctuations and eat more! Less is not always better when it comes to weight loss.

akaMrsmojo

You are going to destroy your metabolism and lose muscle. On my run days, I need food or I am super cranky and down right mean.

Seriously you may need to talk to someone. The scale not reliable for health and change. Get a tape measure, toss the scale and for goodness sakes eat more.

leggup

SODIUM. Your diary even shows you're way over, and it's not even accurate because several items with 0 mg of sodium are actually much higher.

Olive garden breadstick (.5 breadstick): Diary- 0 mg. Reality- (370 mg/2) 185 mg.
Wendys - Ultimate Chicken Grilled Sandwhich (No Bun), 1 sandwich : Diary- 0 mg. Reality: (880 mg burger-330 mg bun) 550 mg.
Quick added calories: Diary- 0 mg. Reality- probably some sodium.

ETA: Just looked at your calories. You are netting way too little. You will lose muscle and your loss will not be sustainable/maintainable unless you add more food. What are your settings on MFP? It tells me to eat 1410 calories a day, net. Usually I net around 1300-1400. If you net under 1200, you're going to have a bad time.

damcoole

SODIUM. Your diary even shows you're way over, and it's not even accurate because several items with 0 mg of sodium are actually much higher.

Olive garden breadstick (.5 breadstick): Diary- 0 mg. Reality- (370 mg/2) 185 mg.
Wendys - Ultimate Chicken Grilled Sandwhich (No Bun), 1 sandwich : Diary- 0 mg. Reality: (880 mg burger-330 mg bun) 550 mg.
Quick added calories: Diary- 0 mg. Reality- probably some sodium.

ETA: Just looked at your calories. You are netting way too little. You will lose muscle and your loss will not be sustainable/maintainable unless you add more food. What are your settings on MFP? It tells me to eat 1410 calories a day, net. Usually I net around 1300-1400. If you net under 1200, you're going to have a bad time.

I'm going by the MFP recommendations. I am ~180, wanting to get to 150. I have been there before, but gained it all back over the last year when I stopped exercising and being at all concious of my eating. MFP recommends 1240/day to lose 2 lbs/week currently.

smn76237

SODIUM. Your diary even shows you're way over, and it's not even accurate because several items with 0 mg of sodium are actually much higher.

Olive garden breadstick (.5 breadstick): Diary- 0 mg. Reality- (370 mg/2) 185 mg.
Wendys - Ultimate Chicken Grilled Sandwhich (No Bun), 1 sandwich : Diary- 0 mg. Reality: (880 mg burger-330 mg bun) 550 mg.
Quick added calories: Diary- 0 mg. Reality- probably some sodium.

ETA: Just looked at your calories. You are netting way too little. You will lose muscle and your loss will not be sustainable/maintainable unless you add more food. What are your settings on MFP? It tells me to eat 1410 calories a day, net. Usually I net around 1300-1400. If you net under 1200, you're going to have a bad time.

I'm going by the MFP recommendations. I am ~180, wanting to get to 150. I have been there before, but gained it all back over the last year when I stopped exercising and being at all concious of my eating. MFP recommends 1240/day to lose 2 lbs/week currently.

MFP also says to eat back your exercise calories, which you are not doing. You're supposed to NET that number every day. Meaning, when you burn 1000 calories in exercise...you eat most of those back.

Cardio + excessive deficit= fast track to lose lean mass and burn out.

psuLemon

SODIUM. Your diary even shows you're way over, and it's not even accurate because several items with 0 mg of sodium are actually much higher.

Olive garden breadstick (.5 breadstick): Diary- 0 mg. Reality- (370 mg/2) 185 mg.
Wendys - Ultimate Chicken Grilled Sandwhich (No Bun), 1 sandwich : Diary- 0 mg. Reality: (880 mg burger-330 mg bun) 550 mg.
Quick added calories: Diary- 0 mg. Reality- probably some sodium.

ETA: Just looked at your calories. You are netting way too little. You will lose muscle and your loss will not be sustainable/maintainable unless you add more food. What are your settings on MFP? It tells me to eat 1410 calories a day, net. Usually I net around 1300-1400. If you net under 1200, you're going to have a bad time.

I'm going by the MFP recommendations. I am ~180, wanting to get to 150. I have been there before, but gained it all back over the last year when I stopped exercising and being at all concious of my eating. MFP recommends 1240/day to lose 2 lbs/week currently.

At 30 lbs to lose, you cannot and should not aim for 2 lbs a week. It's a very aggressive weight loss goal. MFP is essentially a dummy system where it takes your estimated TDEE and subtracts based on your goal, rather than an intuitive logic. Below is general guidelines. Also, with MFP you are supposed to eat back exercise calories.

What you have to get from research is understanding if your current plan meets your goals and not just from a weight standpoint, but from a health and fitness standpoint. But if you want a lean body, you want and need resistance training.


If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

wilsoje74

SODIUM. Your diary even shows you're way over, and it's not even accurate because several items with 0 mg of sodium are actually much higher.

Olive garden breadstick (.5 breadstick): Diary- 0 mg. Reality- (370 mg/2) 185 mg.
Wendys - Ultimate Chicken Grilled Sandwhich (No Bun), 1 sandwich : Diary- 0 mg. Reality: (880 mg burger-330 mg bun) 550 mg.
Quick added calories: Diary- 0 mg. Reality- probably some sodium.

ETA: Just looked at your calories. You are netting way too little. You will lose muscle and your loss will not be sustainable/maintainable unless you add more food. What are your settings on MFP? It tells me to eat 1410 calories a day, net. Usually I net around 1300-1400. If you net under 1200, you're going to have a bad time.

I'm going by the MFP recommendations. I am ~180, wanting to get to 150. I have been there before, but gained it all back over the last year when I stopped exercising and being at all concious of my eating. MFP recommends 1240/day to lose 2 lbs/week currently.

thats less than most women losing eat (heck less than my 11 yr old eats). You need something that will be a healthy weight loss do you as man need to eat more to fuel your body

deksgrl

You are a man, eating 1100-1200 calories???????????????

Just NO. You need to be eating more. 1100 - 1200 calories is for very petite and inactive women or elderly women.

wilsoje74

And your sodium is over every day. Have you considered eating a real filling breakfast rather than a 100 cal processed granola bar? It would add some much needed calories and give you fuel/energy to get through your day. For example: some eggs or an omelet with veggies and cheese, oatmeal, Greek yogurt with fruit. You could stand to add 400 cal to your breakfast and still lose weight easily.

RhysJ13

Is there are reason you're weighing yourself everyday?