BMR, Eat back workout calories and app calories.

EMartini82

I've gained these 2lbs that I can just not shake. Has anyone else had that happen? I thought for sure today that I would be under because I did two workouts yesterday and didn't eat back my calories. I use to have the app set to my BMR and then eat back half of the calories I burned. But this time I just let the app do it. So it is set about 100 calories more than my BMR so I wonder if I should be eating some back so my body doesn't think I'm starving it. Any suggestions?

I have lost a little over an inch in my midsection so I guess I am losing but would like to see it on the scale too.

Thanks
Erin

shadow2soul

How much time have you given it?

Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:
:drinker: Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
:drinker: Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
:drinker: 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
:drinker: Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
:drinker: Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
:drinker: Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
:drinker: Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
:drinker: Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
:drinker: Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
:drinker: Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
:drinker: Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
:drinker: TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.

terbusha

What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

I also do not log my workouts or eat back calories. I set these goals by progress.

Allan

4legsRbetterthan2

MFP is designed so your calorie deficit is already built into your goal. Exercise not included in your daily activity level should be logged and you should eat back those calories, or part of them if you are not sure about the accuracy of what you logged.

MinnieInMaine

Unfortunately, a lot of people think that just because they workout hard and eat less that the weight will magically fall off but the truth is, sometimes the scale shows the opposite and it's usually due to water weight (as is mentioned in the post above).

Was your workout yesterday harder than usual? Are you sore? If so, you're probably retaining water because of that - it's part of the natural healing process for our muscles after they've been worked hard. Kind of like when your ankle swells after you've twisted it only not as obvious. Don't take this as a reason to stop working out though - it will resolve itself once your body becomes accustomed to the new activity.

This process takes some patience. Just keep eating right and exercising and the scale will show progress in time. Might also be a good idea to take progress pics and body measurements if you're not already doing that.