help! I did everything right and I gained!!!!
MattKerklin
Posts: 13
hey everyone, I have a question and I'm hoping someone could answer. This past week, I ate perfectly (consuming the cals that Mfp assigned me). I also worked out everyday, completing 40 minutes of cardio daily and weight training. when I stepped on the scale today, it said I gained 1 pound! what the hell is going on? I'm so discouraged.
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Replies
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This can happen if you start training: your muscles can start retaining fluids to help with regeneration. 1 pound difference can also be accounted for with just water gain. Your weight can fluctuate just on fluids / other things you retain. If you ate under your calories, it's likely you lost some fat but may be gaining weight from other (temporary!) things.
What is the rate of weight loss you selected on MFP?0 -
2.0 lbs per week, is that ok?0
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Don't believe the scale. Trust your diet and exercise. Several weeks ago my scale told me that I had gained 3 pounds. I knew that wasn't possible. I stuck to my diet. A week later the scale said I had lost nothing. My clothes were telling me a different story. Another week... nothing. Grrrr. I stuck to the diet. Another week later and the scale "caught" up with me and showed a loss of over 5 pounds.
A scale weighs more than just fat. It also weighs water and muscle. If you are retaining some extra water it's going to show up on the scale. Drink more water to reduce water retention. Working out everyday is great but remember, muscle weighs more than fat. You could have easily lost 2 pounds of fat and gained 3 pounds of muscle.
How your clothes fit is a better indicator of success.0 -
Did you poop? Also, a gallon of water weighs around 8 pounds. If you have one drink suddenly you've "gained" weight. I put it in quotes since it isn't really gaining.0
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If you've been on the program for a short time then I would not be concerned - just stay with the program and you should see positive results. If this happens after six weeks then you probably have to make some adjustments with calorie intake or exercise increases. Setting your weight loss to 2 lbs/ week seems acceptable. Best of luck.0
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Okay this is where people make the mistake. Sugar. Whatever you eat, look upon your sugar levels. Thus being. If to much consumed it makes itself a transition to fat. Your body needs it to burn, so if sitting there, its just not going to do anything. Dont just focus on the cals. Low carb high protein diets are best for weightloss. Everything you eat should be 5g of sugar or lower. If not thats your mistake. Keep it simple guys. Peace0
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When this happens, I put the scale away for a couple weeks. If it won't play nice it has to sit in the corner
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Only 1? My clients usually gain 3 or 4.:laugh:hey everyone, I have a question and I'm hoping someone could answer. This past week, I ate perfectly (consuming the cals that Mfp assigned me). I also worked out everyday, completing 40 minutes of cardio daily and weight training. when I stepped on the scale today, it said I gained 1 pound! what the hell is going on? I'm so discouraged.
Totally normal. Water retention and glycogen storage are to be expected when one takes up a new exercise routine.
Just keep doing it.
And don't try to lose more than 1% of your body weight a week. You'll set yourself up for discouragement and failure since weight loss isn't linear.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
If you had a very low rate selected you could be eating very close to your TDEE (total daily energy expenditure) calories, but at 2lbs per week you should have a high daily deficit. As hard as it is to ignore the number on the scale, it sounds like you should do it this once. It is very likely you're just retaining a lot of fluids.
Like LauraDotts said, definitely drink more water or unsweetened tea, and it'll help flush out some of the water you're retaining.
Keep tracking what you're eating and favoring healthier meals, and you'll see the weight coming off.
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Okay this is where people make the mistake. Sugar. Whatever you eat, look upon your sugar levels. Thus being. If to much consumed it makes itself a transition to fat. Your body needs it to burn, so if sitting there, its just not going to do anything. Dont just focus on the cals. Low carb high protein diets are best for weightloss. Everything you eat should be 5g of sugar or lower. If not thats your mistake. Keep it simple guys. Peace
Understood, should I be eating even less sugar than Mfp allows me then?0 -
Tape measure, tape measure, tape measure.
I can't say that enough. When you first start working out you absolutely cannot trust the scale. There are tons of posts on this same subject.
Please don't give up...it could take up to 3 weeks before you really see the "drop" of pounds, but you WILL see it. And you will be pleasantly surprised. By the time the scale actually drops, your clothes will have already started to fit better. So, always use your measurements as a guide in the beginning (and through out) your training.
Measure the thickest part of your thighs and arms. Measure your neck, measure your waist and (do not suck it in) measure the widest part of your hips... I promise in 2 weeks those numbers will change if you follow what you have been doing so far.
Just please don't give up. 0 -
MFP goals are notoriously low. Check your BMR and TDEE and reassess.
That being said, it has only been a week. Your body takes longer to change.
Watch your sodium intake and refined sugar.
How are your macros? Have you been eating within them consistently?0 -
Only 1? My clients usually gain 3 or 4.:laugh:hey everyone, I have a question and I'm hoping someone could answer. This past week, I ate perfectly (consuming the cals that Mfp assigned me). I also worked out everyday, completing 40 minutes of cardio daily and weight training. when I stepped on the scale today, it said I gained 1 pound! what the hell is going on? I'm so discouraged.
Totally normal. Water retention and glycogen storage are to be expected when one takes up a new exercise routine.
Just keep doing it.
And don't try to lose more than 1% of your body weight a week. You'll set yourself up for discouragement and failure since weight loss isn't linear.
thank you! I feel much better after reading this!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Tape measure, tape measure, tape measure.
I can't say that enough. When you first start working out you absolutely cannot trust the scale. There are tons of posts on this same subject.
Please don't give up...it could take up to 3 weeks before you really see the "drop" of pounds, but you WILL see it. And you will be pleasantly surprised. By the time the scale actually drops, your clothes will have already started to fit better. So, always use your measurements as a guide in the beginning (and through out) your training.
Measure the thickest part of your thighs and arms. Measure your neck, measure your waist and (do not suck it in) measure the widest part of your hips... I promise in 2 weeks those numbers will change if you follow what you have been doing so far.
Just please don't give up.
Thank you!!!0 -
Don't worry about the lbs. Worry about the inches. Losing lbs fluctuates daily based on water retention, food in your stomach, TTM, etc. The scale is a horrible measure for success in short time frames. Just know that eating right and exercising is good for you even if you aren't losing any lbs.0
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When you do weigh, make sure you are weighing yourself consistently (i.e., same time every morning/night, same clothes, post toilet use, etc.). Personally, I'm slightly addicted to weighing myself. I tend to step on the scale several times a day. I'll see my weight fluctuate ~3-4 lbs during the day.
I record my weight every morning and keep track of the variations. I only report my Monday weights on MFP because they tend to be my average number throughout the week.
Just find something that works for you. Some people do better with daily, some with weekly, some with just measurements, etc. Just try not to get discouraged if you see the number go up. If you're eating correctly and exercising, it's most likely just water retention. 0 -
Tape measure, tape measure, tape measure.
I can't say that enough. When you first start working out you absolutely cannot trust the scale. There are tons of posts on this same subject.
Please don't give up...it could take up to 3 weeks before you really see the "drop" of pounds, but you WILL see it. And you will be pleasantly surprised. By the time the scale actually drops, your clothes will have already started to fit better. So, always use your measurements as a guide in the beginning (and through out) your training.
Measure the thickest part of your thighs and arms. Measure your neck, measure your waist and (do not suck it in) measure the widest part of your hips... I promise in 2 weeks those numbers will change if you follow what you have been doing so far.
Just please don't give up.
Yep--don't weigh yourself for a while. Wait a few weeks. Keep doing what you're doing. 1) Eat well--lean proteins, complex carbs, healthy fats. Don't eat crap--eat better foods instead of fewer processed food. Agree about the sugar--limit fruits as well. 2) Work out/exercise regularly. Some days I run, some days I lift, other days I just walk alot. 3) Wait for you clothes to feel looser. Then weigh yourself. Gaining 1lb in a week doesn't mean anything. I can gain or lose 3-5 lbs in 24hrs depending on diet and exercise, but I know it's water weight or loss. If gain 5 lbs in 4 weeks then I know I've really gained 5lbs.0 -
Remember to figure in time of the month too-not just your af but ovulation can cause a slight weight gain. That added with all the other things (if you've, ahem, pooped, how much water you are drinking, etc)...just keep it up and see what happens. I'll bet even if the scales don't tell a pretty story your clothes will start to show you what a good job you're doing!!! 0
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wow I've never made a post on here but now I see why other people do. Thanks everyone, the advice and encouragement means a lot!!!!0
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Thank you for this post, I have been faithfully logging all my food and water intake and exersizing steady for a week and I also have actually put on a little weight...uggggggh. I feel like giving up but I know I have just started. Thanks for the encouragement, I'm going to keep doing what I'm doing and watch the sugar....
feel encouraged!!!!
Natalie0 -
When this happens, I put the scale away for a couple weeks. If it won't play nice it has to sit in the corner
Hehe, cute. 0 -
Okay this is where people make the mistake. Sugar. Whatever you eat, look upon your sugar levels. Thus being. If to much consumed it makes itself a transition to fat. Your body needs it to burn, so if sitting there, its just not going to do anything. Dont just focus on the cals. Low carb high protein diets are best for weightloss. Everything you eat should be 5g of sugar or lower. If not thats your mistake. Keep it simple guys. Peace
Understood, should I be eating even less sugar than Mfp allows me then?
I'm over my sugar everyday and still have lost weight, so I don't know that this statement is true? You just started so give it time and the weight will come off:) Good luck!0 -
Don't believe the scale. Trust your diet and exercise. Several weeks ago my scale told me that I had gained 3 pounds. I knew that wasn't possible. I stuck to my diet. A week later the scale said I had lost nothing. My clothes were telling me a different story. Another week... nothing. Grrrr. I stuck to the diet. Another week later and the scale "caught" up with me and showed a loss of over 5 pounds.
A scale weighs more than just fat. It also weighs water and muscle. If you are retaining some extra water it's going to show up on the scale. Drink more water to reduce water retention. Working out everyday is great but remember, muscle weighs more than fat. You could have easily lost 2 pounds of fat and gained 3 pounds of muscle.
How your clothes fit is a better indicator of success.
This happened to me! 2 weeks went by, no loss on the scale. All of a sudden on the 3rd week I dropped 3 pounds.0 -
Lots of things could be going on to explain this. try not to get too caught up in the details. Bottom line...have you ever known anyone who regularly exercised and ate well that did not lose weight??? It will happen. Just keep at it!0
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Lots of things could be going on to explain this. try not to get too caught up in the details. Bottom line...have you ever known anyone who regularly exercised and ate well that did not lose weight??? It will happen. Just keep at it!
I guess not when you put it that way! it's just frustrating because during my lentire life I have associated positive progress with a decrease in the scale! it's difficult to shift my frame of mind!0 -
Actually people make the mistake that they actually OVER CONSUME calories. It doesn't matter if it's protein, carbs or fat, excess energy gets stored as fat.Okay this is where people make the mistake. Sugar. Whatever you eat, look upon your sugar levels. Thus being. If to much consumed it makes itself a transition to fat. Your body needs it to burn, so if sitting there, its just not going to do anything. Dont just focus on the cals. Low carb high protein diets are best for weightloss. Everything you eat should be 5g of sugar or lower. If not thats your mistake. Keep it simple guys. Peace
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Lots of things could be going on to explain this. try not to get too caught up in the details. Bottom line...have you ever known anyone who regularly exercised and ate well that did not lose weight??? It will happen. Just keep at it!
I guess not when you put it that way! it's just frustrating because during my lentire life I have associated positive progress with a decrease in the scale! it's difficult to shift my frame of mind!
I have struggled with the same thing! I'd get so frustrated! I remember once just sitting down and crying because I didn't see the point in denying myself the things I really wanted to eat (pizza and junk food) when I wasn't losing weight. I finally switched my mindset to becoming more healthy rather than seeing scale numbers go down. I still get caught up by it now and then, but it's getting easier.0 -
Lots of things could be going on to explain this. try not to get too caught up in the details. Bottom line...have you ever known anyone who regularly exercised and ate well that did not lose weight??? It will happen. Just keep at it!
I guess not when you put it that way! it's just frustrating because during my lentire life I have associated positive progress with a decrease in the scale! it's difficult to shift my frame of mind!
I have struggled with the same thing! I'd get so frustrated! I remember once just sitting down and crying because I didn't see the point in denying myself the things I really wanted to eat (pizza and junk food) when I wasn't losing weight. I finally switched my mindset to becoming more healthy rather than seeing scale numbers go down. I still get caught up by it now and then, but it's getting easier.
Thanks for the encouragement! I think I'm going to put the scale away for a while!0 -
It's best to weigh yourself at a consistent time, and not at any other time. Monday mornings upon waking up would be a good example.
I would use other measurements besides simply scale weight, because scale weight has a lot of factors involved. Try weighing yourself every 2 hours for a couple of days, and you will learn that the scale number jumps around a lot based on meals, pooping, water consumption and retention, etc. Try measuring your arms/thighs/belly with a tape measure.
A word about the sugar: It's best to cut out or limit refined sources of sugar, but don't think sugar is always the enemy. EAT ALL THE FRUIT YOU WANT!
Don't get discouraged. If you stay on the path, and stay consistent, you will wind up where you want to be.0 -
Thank you for the advice!0
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