What am I doing wrong??

garita93

Ok, this is taking a lot of courage because I am usually very closed off to personal things but I need help. I gained 4lbs in the last week and I exercised more. Looked through my food diary and I did slip on Saturday but not terribly. Last week I did Zumba Monday, Wednesday and Friday. No exercise on Tuesday. Thursday and yesterday did the Last Chance workout and treadmill on Saturday. My calorie goal that MFP set up is 1480. My diary is public any help would be greatly appreciated, just please try not to be to terribly mean, I am trying my hardest here.

darrenlees

Hi,

This is my first post on here, i normally don't post on community stuff either but im struggling a bit myself.

I gained 3lbs last week even though I ate well (apart from one day) and exercised during the week to. However this week I lost 5lbs and I only did a few extra exercise classes.

Perhaps its a case of gaining muscle mass with the extra exercise, or perhaps its the body getting use to the calorie and exercise regime. Either way my advice is don't give up, losing weight is best done slowly i think.

Did you track everything that you ate and drank?

Darren

714rah714

Your diary is not public

SteveTries

Your diary isn't public. But even without that you can rest assured you absolutely definately have not gained 3lbs of fat in a week.

For that you'd need a daily intake of approx 3500Cals - I doubt you've been doing that!

So this fluctuation will be down to the greatest variable in weight which is water volumes stored in our muscles and fat cells. Variations in carbohydrate intake, exercise output and to a lesser degree sodium intake all have a large effect.

So yes your weight may be higher than last week but you aren't 'fatter' and it's definately nothing to be troubled about.

After a big day saturday I was 4.4lbs heavier on Sunday. 2.2lbs lighter than that today and should be 2.2lbs lighter again tomorrow - water has a BIG effect.

garita93

I am tracking every single bite that goes in my mouth, even cough drops and gum! Trying to be completely honest with myself.

My apologies, my diary was on friends only, I have changed it to public.

crystal8208

Your diary doesn't look too bad. A little high on the sodium some days. I think the biggest thing would be to up your water to help with the sodium. And if last week you really punched it up with the workouts, you could have gained some muscle along with water retention in the muscle as it heals from the exercise. Gains suck, but I don't think you are doing anything wrong. Just keep logging and keep working out. If you are still having trouble after a few weeks, try varying your workouts, eating more or less calories. It's not an exact science. Just keep a positive attitude! And use a measuring tape. That was my saving grace when I plateaued last month. I didn't lose any weight but inches were leaving. So that kept me going. Keep us updated!

gsager

Maybe you set your activity too high?

tigersword

Water weight. When you exercise, and particularly with increasing exercise, your body stores water for 2 reasons. One, it stores water for aid in muscle repair, and two, when you exercise, you use glycogen. When you increase exercise, your body stores more glycogen in preparation for the increased exertion. It takes roughly 4 parts water to store one part glycogen, so if your body stores an extra pound of glycogen, you will also gain 4 pounds of water weight.

As for the person who suggested it was muscle, it takes months of hard work and eating over maintenance to build 4 pounds of muscle, you can't accidentally do it in a week on a calorie deficit.

stormieweather

You joined last month. Have you only just started working out? Are you new to Zumba, etc.? If so, you could have fluid retention or muscle activation due to beginner's gains. The loss will follow once your body gets used to the new regimen of activity.

If you are sure about your activity level, and are accurate as far as logging, weighing, and measuring...then I'd suggest patience. For me, it took weeks for the losses to start showing on the scale, but in the big picture, the trend is down and I've lost exactly 1 pound per week for this year (the rest of my ticker is from last year).

Remember...if you are eating at a deficit and pushing your body, but still fueling it adequately (don't eat too low), then you WILL lose fat. It's not a straight line process, ie: 1 pound poofs right before weigh in day every week. Sometimes, for some people, it goes along in spits and spurts, and I nearly always show a big jump before a big loss (I weigh every day). Don't get discouraged...just focus on getting fit, and the weight will follow.

SteveTries

Water weight. When you exercise, and particularly with increasing exercise, your body stores water for 2 reasons. One, it stores water for aid in muscle repair, and two, when you exercise, you use glycogen. When you increase exercise, your body stores more glycogen in preparation for the increased exertion. It takes roughly 4 parts water to store one part glycogen, so if your body stores an extra pound of glycogen, you will also gain 4 pounds of water weight.

As for the person who suggested it was muscle, it takes months of hard work and eating over maintenance to build 4 pounds of muscle, you can't accidentally do it in a week on a calorie deficit.

If you are on a low-moderate carb diet you won't be able to replenish glycogen stores and so all that water will be excreeted. If you are working out that will happen within a day or two. This is why people "lost" 3kgs in their first week but only 0.5kgs every week thereafter. Then when you have one day of eating substantial carbohydrates it'll all be replenished.

re:sodium - significantly lower effect on water than carbohydrate intake (more accurately glycogen storage).

SteveTries

now your diary is open I have had a look and have a question - what exercise are you doing that is buring 750 Cals?

garita93

I have measured myself but haven't lost any inches. I have been doing Zumba for a year now 3 days a week. the only thing I have changed since joining MFP is my calorie intake and trying to exercise more. I only lost 6lbs prior to joining MFP doing Zumba. My daily activity level is very low, I have a full time desk job and then I do the Zumba and other workouts for exercise plus house work (which I don't log).
So more water I should be drinking? That will make all the difference? I drink at least 4 glasses everyday, more when I am at home.

According to the zumbacalories.com website for my weight it shows burning 712 for 60min for moderate, which I do higher then that but didn't want to over shoot the estimate.

twoprincesses2

Hello there,
I haven't posted before, but I looked through your diary, and thought I could help with this one. It does look like you may have retained some water, due to high sodium intake. I tend to retain lots of water, because I love my salt!, but yes, drinking more water will get rid of excess water. Try it out, and I think you will see your weight come back down.

hummingbird71

Your diary does not look too bad... however are you logging all your water? I took quick peek and noticed your water intake on days are low and some days you don't have any listed. That along with the combo of the high sodium on a couple of days I saw will more than likely cause a water gain... and yes can be fairly high. You are doing great! Keep it up and try to get in more water and see where you go from there.

SteveTries

So now I think we are getting close to it.

I think it very unlikely that you are burning that level of calories in an hour of Zumba. It's probably more like 400. It's a medium intensity exercise with pause periods inbetween. I'd be surprised if you could burn that much running 10k in an hour.

Most exercise caloric burn estimates are heavily inflated to appeal to the consumer.

I think when you are dilligently following advice from these forums about eating back your exercise calories you are actually eating more and possibly putting your intake for that day back up to near maintenance levels.

It's your call, but I would suggest you assume 400 Cals only for that workout and try it for a week.

pg1girl

Water weight. When you exercise, and particularly with increasing exercise, your body stores water for 2 reasons. One, it stores water for aid in muscle repair, and two, when you exercise, you use glycogen. When you increase exercise, your body stores more glycogen in preparation for the increased exertion. It takes roughly 4 parts water to store one part glycogen, so if your body stores an extra pound of glycogen, you will also gain 4 pounds of water weight.

As for the person who suggested it was muscle, it takes months of hard work and eating over maintenance to build 4 pounds of muscle, you can't accidentally do it in a week on a calorie deficit.

This is exactly what I would say too! It always makes me laugh when people say it is muscle! Keep at it and make sure you take a rest day for muscle repair.

hummingbird71

According to the zumbacalories.com website for my weight it shows burning 712 for 60min for moderate, which I do higher then that but didn't want to over shoot the estimate.

Try seeing how much MFP shows if you log your Zumba time as Aerobics, High impact. See how close it is to that and if there is a huge difference maybe take the average of the two...? I use a HRM and find that the High impact aerobics is really close to what I actually burn during Zumba. Just a thought...

stormieweather

I agree with the possibility that you are not burning as much as you think in Zumba and other classes. I do Zumba 2x a week and burn between 320 and 410 (I weigh 150). I do every high intensity move she offers (versus the low intensity alternative). I eat only 50-75% of those calories.

If you want to be more accurate, get a good HRM.

jessbennett1986

Hi there! Zumba is very high intensity so I would assume your calorie count for 60 min is correct. However, I would suggest eating back your calorie goal plus half of your exercise calories. That is what helped me. I used to eat back all my exercise calories and then changed it to half and my scale started moving. Track your measurements also. Always weigh in one day after a rest day. Your body retains water durning exercise days to repair the torn muscle tissue. If you need any motivation you can friend request me! I love to help people get their results and I'm still working on mine so I like having people motivate me also.

MinnieInMaine

Congrats on your success so far! 9 pounds in a month is great!

I have to agree that your calorie burn for Zumba seems really high - you're probably burning more like 500 to 600. Pretty much any burn that gives you more than 10 calories per minute has to be really intense and although I will agree that Zumba can get you sweating, it's not exactly intense.

My suggestion is to definitely increase your water intake. Drink at least 8 cups per day, up to 12 on the days you're active. You did have some high sodium days in there so be careful of those. Water weight from high sodium meals can take a few days to come off.

I'd also suggest mixing up your workouts. When you've been doing the same thing after a while, your body doesn't respond as well. You can still do Zumba but do some strength training or more intense cardio 2 or 3 days per week to add some challenges to your routine.

robertnearhoof

Ok, I've went over the last week and this is what I've come up with. First of all you need more water!

Water helps your sytem in so many ways. Helps remove toxins, release fat cells easier, and if your retaining water (water weight) it acually helps release more water from your system. Rule of thumb is 8 cups per/day, but if you can go for 12. I try to drink 16oz per hr, or until I pee clear to put it blunt.

Second

I've noticed cookies, brownies, sugars, processed foods, creme cheese, etc. This is BAD! Well you can eat it sometimes but the saying goes you are what you eat. I used to eat anything I wanted, worked out hardcore, and no results. Got stronger but I was'nt loosing weight.

I was'nt fat but I was'nt skinny either. You want to eat 5 times per/day. Split your meals out. If it takes time in prepping it and cooking it, chances are it's healthier for you than right out of the bag. Try to incorporate slow burning carbs and possibly more protein, this helps boost yoru metabalism with eating more frequently throughout the day.

EX:

7:30 - 8-30
oatmeal 2 Servings
Cal = 260

10:30 - 11:30
Turkey sandwhich with---
Turkey Breast
Whole Wheat Bread
Low fat cheese
Tomatoes

Cal = 440

1:30 - 2:30
Snack

Cottage Cheese = 120
Non Fat Yogurt = 140 cal (perferred Greek)
Sunflower Seeds 1/4 cup = 160 cal
Fruit (blueberries/ Strawberries, Banana, Apple, etc) = 120 cal
ETC.


4:30 - 5:30

Baked Chicken breast skinless = 150cal 3oz
Spinach, Brocolli, Brussle Sprouts, etc 1 cup (boiled drained wo/salt) = 41 cal
Brown rice 1/4 cup = 40 Cal

Cal = 231

7:30 - 8:30

1 Piece whole wheat bread = 100 cal
2 oz almond butter = 160 cal

Daily total 1230 cal roughly


Cut out as many sweets as possible, treat yourself one day a week where you splurge:
Sat or Sun pig out

No soda, lemonaide, etc

Coffe black with nothing added!
Water Water Water

If you like hotsauce, put as much as you want on your food, it also helps with your metabolism.

Foods with Monounsaturated fats help fight the bad fats in your body, helps release then and gets rid of them. Eat plenty of fruits and veggies, chicken breast, turkey meat. Limit your red meat to 3 times per week if that. Try to cut it out all together!

Hope this helps, think I'm starting to ramble now!

Good Luck to you!

garita93

Everyone, thank you so much!! I will adjust my estimated Zumba calories burned and drink more water and see where that gets me this week. And I guess I will stop eating my high sodium soup for lunch, I guess I didn't realized how many processed foods were sneaking in either. I can't afford much and I don't have the resources at work to do much for lunch. :ohwell:

Again, thank you everyone for the words of encouragement and help! I love MFP!!

shalomabeth

hang in there as im not gaining for say just not losing my problem is i cant lose it just stays the same. i just want to lose 1-4 lb this week and ill be happy

emmaruns

I agree with others about sodium. Try adding it to the "things you track" section. I was consistently getting well over 2000 mg/day and noticed water retention big time. I try to keep it at/below 1500 and have noticed more consistency this way. Just know it's not "real" gaining.

zmzmzm19

All I can say is................I know how you feel! I just had this discussion last week with a few MFP friends....I was getting so discouraged, then for whatever reason....it kicked in. I've lost a couple pounds now, and am noticing a change in clothing, as I am toning up. It is alot of hard work and PATIENCE! Hang in there and whatever you do, don't give up!! It does take time. I wish you the best!! :happy:

Lynnhealthpro

Wrong? Absolutely nothing.... Keep working out and remember that the scale is only one source of measurement. How do you feel? Are you clothes getting loose? As women we retain water. Maybe there was a consumption of more salt for that day? There are tons of reasons. My suggestion keep it moving. Don't give up! If anything give yourself a pat on the back. As for the scale, submerge it in boiling hot water then smash it with a sledge hammer. :-)

Shelby814

It truly is about more than just staying under your calorie goal. It is about WHAT you're eating & when as well. If you'd really like help, please add me & I will help you in any way I can. I have made some huge lifestyle changes & have had fairly good success. I'd love to pass on what I've learned in the past 6-7 months. Shelli

Jennyisbusy

Ok, this is taking a lot of courage because I am usually very closed off to personal things but I need help. I gained 4lbs in the last week and I exercised more. Looked through my food diary and I did slip on Saturday but not terribly. Last week I did Zumba Monday, Wednesday and Friday. No exercise on Tuesday. Thursday and yesterday did the Last Chance workout and treadmill on Saturday. My calorie goal that MFP set up is 1480. My diary is public any help would be greatly appreciated, just please try not to be to terribly mean, I am trying my hardest here.

Are your muscles sore? When you really push your muscles they can retain a LOT of water. Soreness would almost be a guarantee that you are retaining, although you could be without the soreness.

One slip up does not = 4 lbs. If this is a routine you enjoy then stick to it and your body will adjust. You also need to fuel your workouts consider eating back all of your exercise calories and or zig zagging :flowerforyou: with lots of nutrient rich real foods.

sweebum

Keep on keeping on. Give any new changes 3 weeks for your body to adjust. Extra exercise, new exercise, weights, sodium etc are all causes for temporary gain. You know you're doing it right, let your body catch up :flowerforyou:

howeclectic

Looking at your diary... I see a lot of room for miss measurement. Do you weigh your food? For instance... i see you list 1 serving of parmesan on one of your meals. You'd be surprised how little 1 serving of parmesan is. Its very easy to poor on something closer to 3. Same with peanutbutter. I saw at one point, 1 tablespoon of peanut butter. 1 tablespoon is a VERY small amount and its VERY easy to go overboard without realizing it. If you dont own a food scale... i'd start there.

Second... The exercise. You have to be VERY careful with your estimations. A heart rate monitor might help you really determine how hard you are working. The calorie listings that MFP lists for exercise INCLUDE calories burned doing nothing. (in essence, this causes double counting and a vast over estimation of *additional* calories burned). burning 600 calories in an hour requires a LOT of effort. The problem with Zumba is its SO subjective. Two people can do the same class, be the same weight, and be of the same fitness and burn VASTLY different calories. People who don't have athletic backgrounds have a tendency to really over estimate their effort level.

I weight my food for accuracy, and watch how my weight falls with exercise to tweak the "real" numbers. So... if i aim for a 2 pound average loss and only hit consistently 1... i know chances are im either over reporting exercise or under reporting food and make adjustments. Keep it up... if things dont change... make small adjustments. It takes a few months to dial things in.

mangozulu

So now I think we are getting close to it.

I think it very unlikely that you are burning that level of calories in an hour of Zumba. It's probably more like 400. It's a medium intensity exercise with pause periods inbetween. I'd be surprised if you could burn that much running 10k in an hour.

Most exercise caloric burn estimates are heavily inflated to appeal to the consumer.

I think when you are dilligently following advice from these forums about eating back your exercise calories you are actually eating more and possibly putting your intake for that day back up to near maintenance levels.

It's your call, but I would suggest you assume 400 Cals only for that workout and try it for a week.

This is very good logic:) I've thought that the calorie burn estimates for Zumba are a bit high. The problem is.... where to find good stats? People wear their fit HMR and Fit bit and some come back with figures like 700 - 1000 calories. It just seems overly optimistic and if you eat those calories back when you haven't really burned them, that's a problem. Does anyone have any credible resources for calories burned during typical exercise?