Calorie Deficit, but still putting on weight
Replies
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Hi, my intake of calories is less than what is specified. But still I am putting on weight... Any idea why?
I only see 3 or 4 days of your diary filled out the rest is blank?0 -
I don't think your eating enough0
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Thank you kelli..
Please take a look at my other posts.. I had mentioned thta I have bulky thihgs(unlike my bamboo stick arms)..
And on my thighs, I have islands of swellings that makes it look irregular. It hurts extremely when I get a massage done. Somebody told me that it is water retention or lactic acid.
Yeah I'm not sure why it would swell like that. You must be pushing really hard. The idea is not to hurt yourself. If 30 day Shred is too much then start with walking and if you are sore rest for a day or two.
One trick that really helps me is a nice hot bath with epsum salts when I'm sore. That works best on the day after or 2 days after right after a tough workout if you feel it already you should ice the sore muscles.0 -
Most likely water, overestimating TDEE or underestimating caloric intake.
^^ This *PLUS* not waiting long enough to see results.0 -
From one of my old posts from a similar topic:
OK. I'm gonna give this a shot. I am an avid lifelong athlete. I have never been overweight, however, I used to eat too few calories (without knowing it), and a couple years ago, I actually GAINED weight bc of having slowed my metabolism to the point that every little extra treat I ate caused a weight gain, even though overall my calories were too low. THIS DOES HAPPEN.
It is also the reason so many fat people stay fat. They restrict their calories so low, slow their metabolisms, binge (even a little), gain weight, restrict more . . . . and so on and so on. But they are still fat.
It is also the reason most people can't lose that last 10-20 lbs. For real.
1. MFP has a deficit built in. Let's say you're trying to lose 1 lb/ week. That is a 500/day deficit from your BMR (the amount of calories your body needs to complete basic functions.
2. You exercise and burn 500 calories. Now you are at a 1000 deficit. If you eat back those 500 exercise calories, you refuel your body and you still have a 500 deficit for that 1 lb loss. If you DON'T eat back those calories, you have too little fuel. This is bad. This is too much of a deficit for basic functions. If you do this for a long time, you will STOP LOSING WEIGHT. Why? bc your metabolism will slow down -- it's like a brownout--not quite enough electricity to make the whole city (your body) run, so it has to slow down some things. You will probably start being tired a lot, your skin and hair might start to look worse, and you might even gain weight. But you might NOT be hungry -- your body is getting used to fewer calories. That's bad.
That's when you start to gain weight. Let's say you're running along, eating 1200 calories a day, and exercising 400 calories a day, so net is 800. You're losing, you think this is great. You keep doing it, but after a while you stop losing. hmmmmm. One weekend you go out to a special event and have a slice of pizza and a beer. 1 slice of pizza and 1 beer. So you ate maybe 2000 calories that day and exercised off 400, so net 1600. BOOM! You gain 3 lbs! What?!
Next, you freak out and restrict yourself down to 1000 calories a day and work out extra hard, burning 500 calories. Great, netting 500 now. You don't lose any weight, but you sure feel tired. Better get some red bull.
Are you getting the picture?
EDIT: When you work out, you need fuel. Food is fuel. If you don't eat back those exercise calories, you will not only have a big calorie deficit, you will have an ENERGY deficit. Remember, the calorie deficit for weight loss is built in when you use MFP. Exercising basically earns you more calories because you must refuel.
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There are many people who will tell you not to eat exercise calories. Before you take their advice, you might want to see whether they are at goal, have EVER been at goal, or have ever been able to maintain at goal. If anyone says to you 'THE LAST TIME I LOST WEIGHT", just stop listening right there.
Ask some athletes whether or not they replenish their bodies with food equal to the calories they burn. Ask people who are fit and have achieved and maintained a healthy weight for some years. Don't ask people who count walking across a parking lot as exercise.
Here's an interesting case study about how to stay fat while consuming only 700 calories a day. Take a moment, you'll be glad you did:
http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
blessings.
Awesome and so true what you wrote here0 -
Good for you on wanting to overcome an eating disorder and take a different route. Please don't let the negative/hurtful comments you MAY get on here turn you away as there are some who can be cruel, maybe with good intentions but still..... Just keep plugging away, logging EVERYTHING you eat, even when you might be ashamed to, and you will have several who say you really need your diary to be public so that they can look at it and determine what you may be doing wrong. That is a personal choice and sure, we are more accountable when we have people looking at every little thing we put in our mouths, but I choose to not have my diary public and have the constant criticism I might get from people. I am hard enough on myself. I do have a select few people who are my friends and I would not mind their constructive advice. I will be honest with you that when I first started on here, I "conveniently" forgot, or did not log "junk" I ate on a certain day because I was ashamed of myself. When I began logging everything, I could see that I was actually taking in many more calories than I should have been. That is when I began to see the weight loss. If you have some people you have met on here who have had very good success, I am sure they would not mind your private messaging them to get some advice. I have done that and it has been a great help. Good luck to you and you CAN beat this and do wonderful!!!0
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I think you are eating too little. I went through this same thing during my weight loss time period. The minute I bumped my NET calories for the day to 1200, it started coming off. So, this means, if I set my calorie goal to 1200 and exercised burning 300 calories, then I could eat 1500 calories of food and net to 1200. Anytime I would go into a period where I was in a deficit like you are doing, I would stall...so in my example, if I instead ate 1200 calories and exercised burning 300 calories, after a couple weeks of that, I just stopped losing weight because my body went into starvation mode and my metabolism slowed down.0
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My TDEE is 1593
So, eat 1258 each day and weigh in only once per week.0 -
My daily intake in brief consists of a cup of 2% milk, a peanut butter jelly sandwich, a cup of trop-50 no puil vitamin d, white rice half a cup, lentils, vegetables, a cup of yogurt..I snack on NAture Valley crunchy bars(2/4).I eat put during weekend. I am a vegetarian. I eat pizza,pasta or ethnic food. Sometimes I skip food and sometimes I overeat(I am being honest). I started to develop an eating disorded(I am ashamed of myself ) and thats when I decided to exercise and join myfitnesspal. Now I am on the 4th day of jillian micheals 30 day shred
If you are new you need to give this time! It' s a lifestyle not a rush to the finish line! Plus there is very little info on your profile but - you only want to lose a few pounds and in the past past you started to develop a eating disorder. I'm sorry but your post still has red flags all over it. STOP worrying about 3 pounds and start focusing on fueling your body with lot's of healthy nutritious foods!!!
1 - up your calories to consistently stay above your BMR
2 - as you are a vegetarian make sure you are getting enough protein at least 85 to 100 grams a day
3 - since your goal is only 3 pound loss and you have a history of a eating disorder - IGNORE THE SCALE
4 - strength train!! it will change the shape of your body...most likely the result you're seeking can be done with proper nutrition and proper exercise. Overkill gets you nowhere fast.
:flowerforyou:0 -
For the most part, people have honestly tried to be helpful on this tread, and i think that is great! Some people just honestly need some help and guidance and I'm glad to see so many people willing to help.
I've just come off of a very bad week of eating poorly and don't feel that I have much room to make many suggestions right now. But, I'm so glad to see others doing so.0 -
Hi my BMI fluctuates between 18.8 and 18.1.. I feel I am bulky...
I am not allergic but yes, my stomach bloats whenever I eat. My bowel movements are irregular as well
Are you sure your BMI is that, 18 is borderline malnourished. Are you sure you need to lose weight?0 -
My daily intake in brief consists of a cup of 2% milk, a peanut butter jelly sandwich, a cup of trop-50 no puil vitamin d, white rice half a cup, lentils, vegetables, a cup of yogurt..I snack on NAture Valley crunchy bars(2/4).I eat put during weekend. I am a vegetarian. I eat pizza,pasta or ethnic food. Sometimes I skip food and sometimes I overeat(I am being honest). I started to develop an eating disorded(I am ashamed of myself ) and thats when I decided to exercise and join myfitnesspal. Now I am on the 4th day of jillian micheals 30 day shred
If you are new you need to give this time! It' s a lifestyle not a rush to the finish line! Plus there is very little info on your profile but - you only want to lose a few pounds and in the past past you started to develop a eating disorder. I'm sorry but your post still has red flags all over it. STOP worrying about 3 pounds and start focusing on fueling your body with lot's of healthy nutritious foods!!!
1 - up your calories to consistently stay above your BMR
2 - as you are a vegetarian make sure you are getting enough protein at least 85 to 100 grams a day
3 - since your goal is only 3 pound loss and you have a history of a eating disorder - IGNORE THE SCALE
4 - strength train!! it will change the shape of your body...most likely the result you're seeking can be done with proper nutrition and proper exercise. Overkill gets you nowhere fast.
:flowerforyou:
^^^This!!! Great advice!0 -
And remember...when we suffer from eating disorders our minds are the greatest obstacle we have to beat...unfortunately. My heart goes out to you as I have been there. :flowerforyou:0
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Hi fellow veggie! If you are 5'5 and 108 you probably don't need to lose any so that's why it's not coming off. (I am 130 and 5'7 and can fit into a 4/6 so I am guessing you are probably a size 0/2?) I would exercise instead if you want to feel better (and eat back your exercise calories) and add more fiber to your diet, brown rice instead of white rice, cut the juice....fructose without fiber doesn't do us any favors. More veggies, fruits, and water if you are having irregularity problems. Milk usually doesn't help irregularity problems. Eating too little can lead to that too.
When I was young I had obsession issues too, sometimes picking up a new hobby can help because it keeps you busy so you aren't thinking about food/calories/numbers all of the time. Hanging out with positive friends helps too! Do you like yoga classes? I find those very uplifting, especially if you have body issues. It's empowering to be able to do stuff each week that you couldn't do the previous week and it just makes you feel good on the inside too. Hugs, hang in there! I try to think of "what does this do for me nutritionally?" when I eat something. Instead of thinking of stuff as "calories" think of it as "what nutrients, vitamins, or antioxidants am I getting from this?" Makes you make good choices AND fuels your body...0 -
Hi fellow veggie! If you are 5'5 and 108 you probably don't need to lose any so that's why it's not coming off. (I am 130 and 5'7 and can fit into a 4/6 so I am guessing you are probably a size 0/2?) I would exercise instead if you want to feel better (and eat back your exercise calories) and add more fiber to your diet, brown rice instead of white rice, cut the juice....fructose without fiber doesn't do us any favors. More veggies, fruits, and water if you are having irregularity problems. Milk usually doesn't help irregularity problems. Eating too little can lead to that too.
When I was young I had obsession issues too, sometimes picking up a new hobby can help because it keeps you busy so you aren't thinking about food/calories/numbers all of the time. Hanging out with positive friends helps too! Do you like yoga classes? I find those very uplifting, especially if you have body issues. It's empowering to be able to do stuff each week that you couldn't do the previous week and it just makes you feel good on the inside too. Hugs, hang in there! I try to think of "what does this do for me nutritionally?" when I eat something. Instead of thinking of stuff as "calories" think of it as "what nutrients, vitamins, or antioxidants am I getting from this?" Makes you make good choices AND fuels your body...
^^^More GREAT advice :flowerforyou:0 -
I did a little digging, and from what I found you are 5'5" and 108 pounds. It sounds like you know that you don't need to lose weight, you need to get healthy. You need the advice of a doctor, and it sounds like you are getting it. Much love to you on your journey to health.
^ This.0 -
You may need to do more exercise. walking is amazing! and watch out for hidden cals in sugar i know your vegetarian but i find certain foods bulk me up like legumes and watch out for white breads and fats. give it time but ensure you drink a lot of water.
Thank you. Yes I like lentils and legues though I have a tough time digetsing them0 -
My daily intake in brief consists of a cup of 2% milk, a peanut butter jelly sandwich, a cup of trop-50 no puil vitamin d, white rice half a cup, lentils, vegetables, a cup of yogurt..I snack on NAture Valley crunchy bars(2/4).I eat put during weekend. I am a vegetarian. I eat pizza,pasta or ethnic food. Sometimes I skip food and sometimes I overeat(I am being honest). I started to develop an eating disorded(I am ashamed of myself ) and thats when I decided to exercise and join myfitnesspal. Now I am on the 4th day of jillian micheals 30 day shred
You are probably sending your body into starvation and storage modes. Starvation mode is less than 500NET calories per day. That means you are intaking 500 MORE than your BMR... Eat more, spread small healthy meals out throughout the day. Force yourself to eat if you must. I have an issue where I don't get hungry, therefore I won't eat. IT set me in a bad way and screwed my metabolism. THEN they had to remove most of my thyroid (non-cancrous cyst)... Things went desparately wrong after that. I plateau often and HARD but I keep pushing through. My new doctor finally told me to EAT MORE, follow my diet, just intake more of the healthier, lighter calories to make my body realize it doesn't need to store the energy....
Hi, I understand what you say.. I was eating less 2 years back. And it was extremely difficult for me to eat!...
Even now when I see my chart in mfp, I am shocked to see there is a calorie deficit though I can't eat any more and my tummy is bulging with all the food.
That being said, sometimes I get this mad cravings and I cannot just stop. Whenever I feel like punishing myself I eat till I am very tired.
Sometimes I eat , thinking that I will eat healthier tomorrow...0 -
You need to open your diary or we can't help you.0
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Great advice, but due to my history of poor eating habits, I am not allowed to diet. My family has gone to the extent of saying that , if you dont eat properly we wou;dnt wat as well. Cant blame them. I put them through hell.Hi my BMI fluctuates between 18.8 and 18.1.. I feel I am bulky...
I am not allergic but yes, my stomach bloats whenever I eat. My bowel movements are irregular as well
gluten and/or dairy intolerance? keep diary of problems and compare to food diary. cut out all dairy and gluten for 1 month, see if symptoms resolve., then add one of them back in--evaluate. repeat.0 -
I think you are eating too little. I went through this same thing during my weight loss time period. The minute I bumped my NET calories for the day to 1200, it started coming off. So, this means, if I set my calorie goal to 1200 and exercised burning 300 calories, then I could eat 1500 calories of food and net to 1200. Anytime I would go into a period where I was in a deficit like you are doing, I would stall...so in my example, if I instead ate 1200 calories and exercised burning 300 calories, after a couple weeks of that, I just stopped losing weight because my body went into starvation mode and my metabolism slowed down.
I will definitely keep that in mind0 -
Hi fellow veggie! If you are 5'5 and 108 you probably don't need to lose any so that's why it's not coming off. (I am 130 and 5'7 and can fit into a 4/6 so I am guessing you are probably a size 0/2?) I would exercise instead if you want to feel better (and eat back your exercise calories) and add more fiber to your diet, brown rice instead of white rice, cut the juice....fructose without fiber doesn't do us any favors. More veggies, fruits, and water if you are having irregularity problems. Milk usually doesn't help irregularity problems. Eating too little can lead to that too.
When I was young I had obsession issues too, sometimes picking up a new hobby can help because it keeps you busy so you aren't thinking about food/calories/numbers all of the time. Hanging out with positive friends helps too! Do you like yoga classes? I find those very uplifting, especially if you have body issues. It's empowering to be able to do stuff each week that you couldn't do the previous week and it just makes you feel good on the inside too. Hugs, hang in there! I try to think of "what does this do for me nutritionally?" when I eat something. Instead of thinking of stuff as "calories" think of it as "what nutrients, vitamins, or antioxidants am I getting from this?" Makes you make good choices AND fuels your body...
Hi I have been a vegetarian throughout my life and no though I am supposed to be skinny, I cant dream of fitting into a 0/2. I used to have a size 2 fit 4 merona shorts but this year I see that ithugs tightly on to my butt and thighs.
I will definitely improve my nutrition and thanks for the hugs. Means a lot to me0 -
You don't need to diet or lose weight, you need to exercise and build up some strength. You are going to need to eat healthy (this means in the right amounts not just what you eat) to have the strength to work out.
You NEED some level of fat. But this does not have to mean that you look fat or that your size will increase. Another thing to think about is that hormones are all linked to body fat % and diet. When you are not eating properly, when you lose too much weight, your hormones get screwed up. You may not care about that now but if you ever want to have babies in the future, you should think about that now.
Listen closely to your doctors and follow what they tell you. Your family only wants the best for you. I'm pulling for you to be the absolute best and healthiest you can be. You can do it!0 -
Since you just started it could be period coming up. I gain weight the week before my period. I know that I'm going to do this and just keep on trucking. After my period all the bloating associated with it disappears plus what ever weight I've worked off during that time.0
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Hi my BMI fluctuates between 18.8 and 18.1.. I feel I am bulky...
I am not allergic but yes, my stomach bloats whenever I eat. My bowel movements are irregular as well
I would look into the Gluten idea because of this. I had a friend whose Daughter was having these problems and went Gluten Free and has since not had them. A gluten intolerance is much different then a normal Allergic Reaction.
Question is, are you losing "fat" and gaining muscle? Have you been taking your measurements as well? Remember, in space relations, a cubic inch of fat weighs more then a cubic inch of muscle so, you could be gaining muscle and that could be your weigh gain.
Give it some time...your body is jsut getting used to the new "process" you are giving it. I know it can be frustrating to see the scale going in a different direction then you want but, it could be for totally different reasons then what you think.
GOOD LUCK!!!0 -
Hi my BMI fluctuates between 18.8 and 18.1.. I feel I am bulky...
I am not allergic but yes, my stomach bloats whenever I eat. My bowel movements are irregular as well
Do you have ibs?0 -
Sounds like you do not need to lose weight,but to tone and strengthen.Your diet consists of alot of carbs which tends to make me hold water.I cut out bad carbs such as pasta/rice/breads,ate more protien carbs like beans,yogurt.If I eat any grains I will have quinoa,or brown rice.Don't get me wrong,you can treat yourself to some pasta,just don:t overdo it.Try adding in some vegetables and good fats,such as almonds,avocados,olives,coconut,salmon.Drink lots of water,this with increase in vegetables will help make you regular.You could also get some flax,or probiotic supplement.Most importantly,LOVE YOURSELF/BELIEVE IN YOURSELF. Being healthy is not a number,it is about being fit and feeling good.If you want to add me as a friend,I will support you in your journey.I wish you luck and confidence in your journey.0
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I did a little digging, and from what I found you are 5'5" and 108 pounds. It sounds like you know that you don't need to lose weight, you need to get healthy. You need the advice of a doctor, and it sounds like you are getting it. Much love to you on your journey to health.
I am a little disappointed that people still keep giving you advice about how to lose weight after the above very sensitive and wise post. I know it is not by place to preach and I also know that it wouldn't help if i did
However, I so hope you find the support and help you need to make healthy choices and take good care of your body and, very importantly, learn to accept and love it. With the information that you have given it really doesn't seem that losing weight is the healthy choice for you.
Much love from me too :flowerforyou:0 -
Sounds like you do not need to lose weight,but to tone and strengthen.Your diet consists of alot of carbs which tends to make me hold water.I cut out bad carbs such as pasta/rice/breads,ate more protien carbs like beans,yogurt.If I eat any grains I will have quinoa,or brown rice.Don't get me wrong,you can treat yourself to some pasta,just don:t overdo it.Try adding in some vegetables and good fats,such as almonds,avocados,olives,coconut,salmon.Drink lots of water,this with increase in vegetables will help make you regular.You could also get some flax,or probiotic supplement.Most importantly,LOVE YOURSELF/BELIEVE IN YOURSELF. Being healthy is not a number,it is about being fit and feeling good.If you want to add me as a friend,I will support you in your journey.I wish you luck and confidence in your journey.
Good post! :flowerforyou:0 -
Lowfat vegan, eating "real," unprocessed foods works for me. Some of my favorite recipe sites are www.straightupfood.com, happyherbivore.com, engine2diet.com, fatfreevegan.com, and www.healthyveganrecipes.net. I was struggling with sugar cravings and got sick with a bladder infection this summer and ended up going to a local naturopathic/homeopathic doctor. She believes in the Blood Type diet and tested me for that. I am Blood Type A, but an unusual subcategory of "non-secreter/nn, which gives me a different list of "super-foods/neutral foods/foods to avoid" to follow. I had tried the Blood Type diet a few years ago (without the non-secreter/nn information, so a different food list) and didn't feel that it did a thing for me. This time I was able to cure my infection just by diet (took awhile, but it worked), and by following the food list (I choose the vegan choices on the list) my weight stays down. It hasn't been too many weeks, so I can't say for sure that I do better on the Blood Type diet than just low-fat vegan, but I go back to the "super-foods" whenever I start to gain and they work for me. I find that what I eat makes more of a difference in my weight than how much I exercise. I also feel much more like exercising when I am feeling well, and the foods I eat make a difference in whether I feel well.0
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