OMG...THE SCALE IS KILLING ME

proverbs31chick

I weigh myself once a week and AGAIN this morning it said I gained 2lbs, seriously? I only lifted weights once this week, I have been eating right and working out the same as when I did loose weight. It's not TOM, when you work hard like this and see that it is so frustrating, IDK if there is something I need to change or this is just the norm. I am going to keep going but dang, I'm kinf of pissed.

morganadk2_deleted

Are you eating your exersise calories ? Are you drinking enough water? getting enough sleep?

You might also find the links below helpful...

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)



Good luck on your journey

kao708

Can you make your diary public so we can see what you have been logging? Maybe there is something there that we can help with.

twooliver

It's hard to help you without making your food diary public.

elliecolorado

Are you losing inches? I rarely weigh myself because I find it to easy to get discouraged and give up. :grumble: The way I see it, if my clothes are fitting better and I'm losing inches then I am doing something right.

SarahofTwins

Sorry to hear, that actually happened to me 2 weeks ago...i gained the 2lbs back however I saw that I was taking in too much sodium but also adjusted my excercise for more cardio and switched up my foods a little. It just depends on different things. Afterwards I started losing again.

shreddingit

I wonder what you are eating...hows ur sugar and sodium? are you getting enough protein?..weights doesnt have anything to do with it.

Tiana405

You may need to look at your sodium intake and things like that.... also, What you need to remember, is that when you life weights, it creates micro tears in your muscles. Your body then retains water in order to aid in recovery and protection of those muscle fibers. When your muscles get used to that type of workout a little more, your body will release that water and it will be expelled. I was stuck up until saturday, when 5lbs came off the scale! The entire time I was stuck, my clothes were fitting better and I was seeing changes in my body, but still got discouraged by the scale.... even though I knew what was happening. Don't give up, though! If you don't give the scale a reason to stay that way, it won't have any other option, but to come down. I'd rather have smaller pants and the same number on the scale, than to have a smaller number on the scale and the same size pants. : ) Hope this helps!

proverbs31chick

Sorry to hear, that actually happened to me 2 weeks ago...i gained the 2lbs back however I saw that I was taking in too much sodium but also adjusted my excercise for more cardio and switched up my foods a little. It just depends on different things. Afterwards I started losing again.

But I've been told its hard to gain 2lbs in just one week.

proverbs31chick

Are you eating your exersise calories ? Are you drinking enough water? getting enough sleep?

You might also find the links below helpful...

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Yes I drink lots of water 64-80 ounces a day.
Good luck on your journey

rileysowner

Sorry to hear, that actually happened to me 2 weeks ago...i gained the 2lbs back however I saw that I was taking in too much sodium but also adjusted my excercise for more cardio and switched up my foods a little. It just depends on different things. Afterwards I started losing again.

But I've been told its hard to gain 2lbs in just one week.

2 lbs of water weight is nothing for a week. You could put that on in one day if you eat a lot of sodium or change your workouts in a big way. As stated, get a measuring tape and start measuring. Also, I would suggest ditching the cardio as your primary exercise and do High Intensity Interval Training. It will burn more fat.

proverbs31chick

I've heard of HIIT, but can I do it at the gym?

shreddingit

Sorry to hear, that actually happened to me 2 weeks ago...i gained the 2lbs back however I saw that I was taking in too much sodium but also adjusted my excercise for more cardio and switched up my foods a little. It just depends on different things. Afterwards I started losing again.

But I've been told its hard to gain 2lbs in just one week.

lol..its not hard! you can gain so much in 1 week, its harder to lose

proverbs31chick

Ok my diary is public now, I did not fill out Saturday, any suggestions will be helpful.

twooliver

From what I can tell I would encourage you to work to lower your carb, sodium, and sugar intake. Carbs and sugar will spike your insulin and keep you coming back for more. The sodium just wreakes havoc for us and will retain fluids, etc.

You might also consider dropping your daily calorie intake to 1400 for a week and see if that boosts the metabolism...

Mostly hang in there and don't lose heart!

arwamya

I've heard of HIIT, but can I do it at the gym?

HIIT is high intensity Interval training.. You can do it at the gym.. For my interval training i run at a speed of 11 for 45 second and then walk at a speed of 5 for two minutes..i do 4 sets every alternate day and it has been highly effective

proverbs31chick

From what I can tell I would encourage you to work to lower your carb, sodium, and sugar intake. Carbs and sugar will spike your insulin and keep you coming back for more. The sodium just wreakes havoc for us and will retain fluids, etc.

You might also consider dropping your daily calorie intake to 1400 for a week and see if that boosts the metabolism...

Mostly hang in there and don't lose heart!

Thank you sooo much, MFP automatically set my carb intake, what is a better number to change it to? And same for sodium MFP set it, what is a good number?

twooliver

I would work to keep the daily carb count to around 100 +/- 20; the recommended sodium level is 1500...I find that when I go over this, I see it on the scales!

Raise your protein - but watch the fat!

You can do this!

proverbs31chick

I would work to keep the daily carb count to around 100 +/- 20; the recommended sodium level is 1500...I find that when I go over this, I see it on the scales!

Raise your protein - but watch the fat!

You can do this!

Thank you so much!!!