MfP Experts: Critique my diary

ObsessedMonster

I'm currently on maintenance and lately have been noticing some weight gain after being the same weight for 4 months. I'm also quite sluggish most days with low energy. I wonder if it has something to do with my diet. I weight lift 2-3 times a week for 45-60 minutes and work as a waitress 5 days/week. Other than that, I'm quite sedentary. The scale has been creeping up and I've gained 3 pounds this week, but I haven't changed anything. What gives?

figuu

I wouldn't say I'm an expert, but from experience I can see that you're calorie intake has been VERY steady. Have a day where you eat a lot more and it will wake up your metabolism. I did this and my weight dropped. I think you're body is getting too used to your average foods. I also can't see your sodium intake, but water retention can occur when your sodium intake is too high and/or you don't drink enough water.

Mykaelous

Well looking at it nutrient wise I would say you should increase your protein intake. I'm not sure why you are eating Artisana - 100% Organic Raw Coconut Butter as it doesn't seem like you are using it to cook. I would suggest replacing this with a natural source of fat in the form of meat(since you eat eggs I assume you are not vegetarian). As far as your metabolism it could have to do with aging and I would suggest to make sure that your are pushing yourself in the gym and are feeling the burn(otherwise you're wasting time IMO). MFP might be overestimating your daily activity level based on your job, to bump up your metabolism try to incorporate a few 20 min run's into your week to ensure your cardiovascular health.

4legsRbetterthan2

The scale has been creeping up and I've gained 3 pounds this week, but I haven't changed anything. What gives?

3 lbs this week makes me think water weight, you are definitely not gaining actual fat that fast. Did you change up your workout routine recently? Your diary looks pretty consistant day to day so I didn't see anything there that made me think it would cause water retention (usually you look for abnormally high sodium or carb days)

I would agree that since lifting is your workout of choice it might be worth upping your protein. On that note as well, have you been taking measurements? Since you are at maintenance and lifting you might be changing your body composition some and that could account for the gradual increase in weight. (not the 3 lbs in the last week though)

thiosulfate

Well looking at it nutrient wise I would say you should increase your protein intake. I'm not sure why you are eating Artisana - 100% Organic Raw Coconut Butter as it doesn't seem like you are using it to cook. I would suggest replacing this with a natural source of fat in the form of meat(since you eat eggs I assume you are not vegetarian). As far as your metabolism it could have to do with aging and I would suggest to make sure that your are pushing yourself in the gym and are feeling the burn(otherwise you're wasting time IMO). MFP might be overestimating your daily activity level based on your job, to bump up your metabolism try to incorporate a few 20 min run's into your week to ensure your cardiovascular health.

Vegetarians eat eggs, FYI. Vegans don't