Water retention - what to expect!
fiveohmike
Posts: 1,297 Member
Hey Guys,
I am just writing this up very briefly for everyone who is just starting and struggling with "I have gained weight and my clothes are tighter" during the initial increase in calories and or TDEE Maintenance resets.
This applies especially if you come from a VLCD diet.
First let me start out, that a human body is HIGHLY adaptable, but it takes time and it takes consistency (consistently stressing the body with a new situation, not intermittent stress - this applies to diet, exercise ect. Your body WILL adapt, just takes time).
So with that. The majority of people who start eat more will experience a water retention weight gain.
However, with that comes the possibility of feeling A) Bloated
Clothes being tighter and C) Feeling pudgier.
This is completely normal. When you up your calories you generally increase both your carb levels and your exercise levels.
The effect of this is two fold and here is why:
- When you increase your carb load, your body converts this into glycogen which your muscles store for a energy reserve. This helps increase your energy levels (which we have all experienced on this). This is great, but it does come at an initial cost. For every gram of glycogen your muscles store, they also store 3-4g of water. This is natural and the water helps as transport mechanism for the glycogen.
- When you increase your exercise load, especially with weight lifting, you body actually has micro tears of the muscle fibers. This cause inflammation (soreness). Your body fights this with water retention. Water is also retained and helps flush lactic acid buildup as well from your muscles.
With these two things taken into account, as most people who have joined our group start both of these at the same time, you are most likely going to experience weight gain and/or increased body volume (increased dimensions). This is perfectly normal. Water takes up space. 5lbs + of water takes up lots of space.
Important!: To help fight this, drink LOTS of water. It may be counter intuitive but there are some things to consider that also affect this.
- If you are not drinking enough water, and you are even slightly dehydrated your body WILL retain water with a vengeance. Drink lots and lots of water, all day constantly. Drink 96+ oz a day if you have too! This also has an added benefits of keep the system flushed
A hydrated body is a happy body!
However this is the scary part. We have trained our selves, starved ourselves, to look at any bit of "Taking one step backwards" as failure. This is NOT the case. It is no way in any form failure. You are on the right course, as much as it may not seem like it.
You may be taking "One step backwards", but its ok as this is the long haul you are in for. One step back, 10 steps forward.
Hang in there and lean on each other for support. Once you are through the bump, the rest of your life is ahead of you to reap the benefits.
Mike
I am just writing this up very briefly for everyone who is just starting and struggling with "I have gained weight and my clothes are tighter" during the initial increase in calories and or TDEE Maintenance resets.
This applies especially if you come from a VLCD diet.
First let me start out, that a human body is HIGHLY adaptable, but it takes time and it takes consistency (consistently stressing the body with a new situation, not intermittent stress - this applies to diet, exercise ect. Your body WILL adapt, just takes time).
So with that. The majority of people who start eat more will experience a water retention weight gain.
However, with that comes the possibility of feeling A) Bloated
Clothes being tighter and C) Feeling pudgier.This is completely normal. When you up your calories you generally increase both your carb levels and your exercise levels.
The effect of this is two fold and here is why:
- When you increase your carb load, your body converts this into glycogen which your muscles store for a energy reserve. This helps increase your energy levels (which we have all experienced on this). This is great, but it does come at an initial cost. For every gram of glycogen your muscles store, they also store 3-4g of water. This is natural and the water helps as transport mechanism for the glycogen.
- When you increase your exercise load, especially with weight lifting, you body actually has micro tears of the muscle fibers. This cause inflammation (soreness). Your body fights this with water retention. Water is also retained and helps flush lactic acid buildup as well from your muscles.
With these two things taken into account, as most people who have joined our group start both of these at the same time, you are most likely going to experience weight gain and/or increased body volume (increased dimensions). This is perfectly normal. Water takes up space. 5lbs + of water takes up lots of space.
Important!: To help fight this, drink LOTS of water. It may be counter intuitive but there are some things to consider that also affect this.
- If you are not drinking enough water, and you are even slightly dehydrated your body WILL retain water with a vengeance. Drink lots and lots of water, all day constantly. Drink 96+ oz a day if you have too! This also has an added benefits of keep the system flushed
A hydrated body is a happy body!However this is the scary part. We have trained our selves, starved ourselves, to look at any bit of "Taking one step backwards" as failure. This is NOT the case. It is no way in any form failure. You are on the right course, as much as it may not seem like it.
You may be taking "One step backwards", but its ok as this is the long haul you are in for. One step back, 10 steps forward.
Hang in there and lean on each other for support. Once you are through the bump, the rest of your life is ahead of you to reap the benefits.
Mike
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Replies
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Yup...exactly. I'm a perfect example of this. I've increased carbs (strictly due to seriously increased calories) and started lifting heavy. I am up in inches and weight. (Water and water
) I wonder how long I could survive in the desert right now...hmmmmm...... 0 -
nice work, mike!
the water retention can seriously look like you're wearing a full body suit made of unsightly flab. no joke. but if you see the process through it is pure amazingness when it goes away. and if you cut your cals back again and up them later, you will totally have to go through the bloat again. not wanting to re-wear the fat suit is major motivation to stick to it.0 -
That is what I've been telling myself.. That is why I am not giving up. I am reaching out for support and encouragement. I'm sorry if I am annoying when it comes to gain. But 10 lbs is a lot to me. It is like I am going back to 330lbs. but I am not. I know I am not. I am scared like a chicken without a head right now. I'm just lost. But I know at end of this tunnel I'll be smiling and happy with my decisions. This is the scary part of the journey for real.0
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That is what I've been telling myself.. That is why I am not giving up. I am reaching out for support and encouragement. I'm sorry if I am annoying when it comes to gain. But 10 lbs is a lot to me. It is like I am going back to 330lbs. but I am not. I know I am not. I am scared like a chicken without a head right now. I'm just lost. But I know at end of this tunnel I'll be smiling and happy with my decisions. This is the scary part of the journey for real.
Dont be sorry, it all about support mechanisms. People who have the support structure we do are infinitely more likely to succeed 0 -
Edited to add about drinking enough water.
Please read that part near the bottom as well.0 -
starting to feel some bloating but since the unwelcomed guest is here I can't really tell if its that or the upping my calories. or both. hopefully the unwelcomed guest will be gone tomorrow. then I will better be able to tell.0
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starting to feel some bloating but since the unwelcomed guest is here I can't really tell if its that or the upping my calories. or both. hopefully the unwelcomed guest will be gone tomorrow. then I will better be able to tell.
No that I know all about TOM or anything haha...but you definitely retain extra water around that time, that compounds on top of the above post 0 -
Thanks for the post. I too have been upset about the added pounds and feeling pudgy lately. I do not want to go back to my starting weight in 2010. I was miserable there and I have so many cute clothes now. Haha....
Anyways - I think it is important to support each other and this is such a great group of people that I know we will all be successful in time.0 -
Dont be sorry, it all about support mechanisms. People who have the support structure we do are infinitely more likely to succeed
agreed!!!! More support, more better it is thanks! 0 -
Dont be sorry, it all about support mechanisms. People who have the support structure we do are infinitely more likely to succeed
agreed!!!! More support, more better it is thanks!
Indeed0 -
That is what I've been telling myself.. That is why I am not giving up. I am reaching out for support and encouragement. I'm sorry if I am annoying when it comes to gain. But 10 lbs is a lot to me. It is like I am going back to 330lbs. but I am not. I know I am not. I am scared like a chicken without a head right now. I'm just lost. But I know at end of this tunnel I'll be smiling and happy with my decisions. This is the scary part of the journey for real.
Like everyone else has said, please do NOT be sorry about voicing your concerns and fears.
Your story and success so far is inspiring to me and many others. I look at your ticker and think "My God she's lost a whole person" and that could NOT have been easy!
So seeing ANY bit of that loss come back MUST be terrifying. PLEASE, PLEASE STAY OFF THE SCALE~ at least for now.
When I was eating 600 calories a day and netting in the negatives, I truly believed if I ate more I would blow up like a balloon.
Guess what, I eat over 1800 calories now and while I'm pretty sure I haven't LOST any weight, I don't think I've gained either!
Hang in there PLEASE! Stop in and read our board all day long if you need to~these people are RIGHT!0 -
That is what I've been telling myself.. That is why I am not giving up. I am reaching out for support and encouragement. I'm sorry if I am annoying when it comes to gain. But 10 lbs is a lot to me. It is like I am going back to 330lbs. but I am not. I know I am not. I am scared like a chicken without a head right now. I'm just lost. But I know at end of this tunnel I'll be smiling and happy with my decisions. This is the scary part of the journey for real.
Like everyone else has said, please do NOT be sorry about voicing your concerns and fears.
Your story and success so far is inspiring to me and many others. I look at your ticker and think "My God she's lost a whole person" and that could NOT have been easy!
So seeing ANY bit of that loss come back MUST be terrifying. PLEASE, PLEASE STAY OFF THE SCALE~ at least for now.
When I was eating 600 calories a day and netting in the negatives, I truly believed if I ate more I would blow up like a balloon.
Guess what, I eat over 1800 calories now and while I'm pretty sure I haven't LOST any weight, I don't think I've gained either!
Hang in there PLEASE! Stop in and read our board all day long if you need to~these people are RIGHT!
thanks girl. that means a lot0 -
Great post!!0
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How long should we experience this?0
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How long should we experience this?
Your bodies water retention is constantly changing. There is no such thing as no water retention. If you have a heavy workout you will retain some water. If you bump your calories up you will retain some water. It is best to learn your bodies ebbs and flows. This is why its critical to weight youself at the same time everytime so you have the best chance to get consistent results.
FOr someone like me who weights everyday I have come to know my bodies water retention cycles.0 -
Nicely said. Great post! Thanks for writing! 0
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I really, REALLY needed to read this... I've been getting frustrated and stressed out about feeling pudgy (I'm 2.5 weeks into EM2WL), to the point of fighting back tears. I'm so used to disappointment with regards to dieting, I figured this is just another let down. Nothing regarding diet has ever worked well for me in the past and I've stopped "hoping" something will work. I will come back to this post and read it daily to keep going.
Thank you for posting.0 -
love water0
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This was so helpful. Bookmarked for when I am feeling down on myself.m
Thank you for posting this!!!0 -
You know what's weird for me?
Since I started lifting with P90X, my LEGS have started swelling up. Near the end of my day. It's weird. The rest of my body, not as much. But my legs...some days it's almost unbearable.0 -
Bump0
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Another great post from you Mike!!! I told you on the other one it should be a sticky and I think this one really should be as well!!!
Thanks for this topic b/c as for me-I am hoping some of this reset gain is water as well... 0 -
Thanks for the reminder, Mike; I'm cringing every time I step on the scale right now or feel the slightly-tighter clothes-fitting. I tell myself it must be water, but the initial 5 pound gain just isn't moving, though 3 did after a few days of decent hydration.
Trying to be patient and optimistic.... :drinker:0 -
I came across this post in my search for an answer to this weight gain phenomenon ... did I really read right when you said that one would initially also be bulkier? I have started a new weights/sculpt program in conjunction with upping my cal intake slightly. I am a little alarmed that the scale has increased progressively every day for the last 3 (4?) days. My muscles ache but so far I'm not losing inches where it's aching. Just increasing in weight. So this weight and bulkier look is really due to water? And will come off in around a week? It's not because I'm somehow adding fat to my body? I was about to lower my net cals again before I saw this ... Mike, hope you're still checking MFP and able to answer!0
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THANKYOUUUU for posting this!! This is what I keep telling myself over and over so that I don't give up. I know it'll be worth it in the end, but reading this is even more reassuring! Thank youu 0
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I came across this post in my search for an answer to this weight gain phenomenon ... did I really read right when you said that one would initially also be bulkier? I have started a new weights/sculpt program in conjunction with upping my cal intake slightly. I am a little alarmed that the scale has increased progressively every day for the last 3 (4?) days. My muscles ache but so far I'm not losing inches where it's aching. Just increasing in weight. So this weight and bulkier look is really due to water? And will come off in around a week? It's not because I'm somehow adding fat to my body? I was about to lower my net cals again before I saw this ... Mike, hope you're still checking MFP and able to answer!
Someone correct me if I am wrong, but if you are at or below your TDEE you will not bulk. And for a woman bulking is hardly something to worry about. Are you resting between lift days or are you lifting everyday? The soreness is the micro tearing of the muscles. Water will be retained for the repairing processing. Personally, I only lift 3-4 times a week at most.
How long have you been at TDEE reset? It takes more than a week to reset. I would not be cutting until you knew you have reached TDEE and remain there for awhile. Most recommend 8-12 weeks before you cut again.0 -
@Gapwedge: To be honest, my "lifting" is really so far just going to these sculpt classes offered by my gym. They make us do lunges, squats, blurpies, frog jumps, all sorts of very tiring and strange things. I ache even without any weights and just ended the first week (went to three different classes in the week). It's very lame compared with what other people here do, but my body is screaming at me already. I just find it very strange that I'm definitely not losing inches and increasing in pounds despite the fact that I should be doing the right things to make this body a better built machine. If it was an increasing scale but the inches are going down, I would be delighted. But the inches definitely haven't gone down and the scale is being stubborn as well.0
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@Gapwedge: To be honest, my "lifting" is really so far just going to these sculpt classes offered by my gym. They make us do lunges, squats, blurpies, frog jumps, all sorts of very tiring and strange things. I ache even without any weights and just ended the first week (went to three different classes in the week). It's very lame compared with what other people here do, but my body is screaming at me already. I just find it very strange that I'm definitely not losing inches and increasing in pounds despite the fact that I should be doing the right things to make this body a better built machine. If it was an increasing scale but the inches are going down, I would be delighted. But the inches definitely haven't gone down and the scale is being stubborn as well.
To me you are describing maybe cross fit type exercises? Rather than compound lifting? If so, your present method made be more cardio oriented which is not as effective for fat loss. What TDEE/BMR formula did you use? Could your numbers be off? Are you logging your food accurately? Are you over estimating your calorie burn? Lots of variables to think about. Just trying to see where you are in this journey.0 -
To me you are describing maybe cross fit type exercises? Rather than compound lifting? If so, your present method made be more cardio oriented which is not as effective for fat loss. What TDEE/BMR formula did you use? Could your numbers be off? Are you logging your food accurately? Are you over estimating your calorie burn? Lots of variables to think about. Just trying to see where you are in this journey.
I'm pretty clueless at what these exercises are called! I just know that it really hurts the next day. I used the TDEE from this site: http://www.iifym.com/tdee-calculator. I rather add back my exercise calories ( just enjoy adding the numbers in each time), and a 20% cut leaves me at 1370. It's possible I'm over estimating the calories burnt, but the HRM should be pretty accurate ... I reconfigure it as soon as there is a 2 pound difference. When I was doing straight up cardio and at an average of 1260 or so netted, the numbers made sense ... it started becoming stranger when I upped the net calories and added in those don't-know-what-it's-called exercises.0 -
hi i am the same size as you and my cut cals are way more than 1200 to 1300 ( of course i weigh more. most of us on em2lw use the scooby calculator http://scoobysworkshop.com/accurate-calorie-calculator/ i input your stats and got this:
using katch at 20% body fat and 3-5 hours exercise ( it sounds like you are pretty active)
bmr 1329
tdee 2060
15% 1751
20% 1648
using katch at 20% body fat and 1-3 hours exercise (case you are not quite that active)
bmr 1329
tdee 1827
15% 1553
20% 1461
perhaps you need to up you cals? if you are only netting 1260 then you are below your bmr. also tdee takes you exercise cals into account so you don't need to add them back unless you go over your 489 to 731 cals burned.0
