Mental Breakdown!! please help!

zena92

hey guys,

I just wanted to ask for some advice...its now 4:30am and i've been sat here crying for the past hour or so..I'm so confused/frustrated and i just needed some sort of advice to put my mind at ease..

im a 5'5", 20 year old female and i've been using MFP for about 5 weeks now...and it's been going great...i've lost 11lbs by regular exercise, healthy eating, more protein, lots of water, less sugar and salt etc and up until about a week ago i was at my lowest point (10st 2lbs) but all of a sudden i've gone back up to 10st 5lbs in literally two or three days, i know it doesn't sound like a lot but for someone who has tried to lose weight so many times..and then to see the lowest weight ever on a scale for literally a day and then its gone is extremely heart breaking

i've been doing cardio 4/5 days a week and strength training 3/4 times a week, however i havent been eating all of them back...i've been eating about a quarter of them...i didnt realise that how people get into starvation mode that way..and also i havent been hungry enough to eat those calories, so i assumed that was a good sign. I have also finished my period about 3 days ago so theres a chance it might still be water retention, but after hours and hours of searching the internet...in most cases women lose that weight either half way through their period or the day after...which is why im so worried

I'm going out of my mind with worry, and im so close to giving up! am i being stupid or am i actually in starvation mode which means i am actually putting on weight, so these past weeks have been for nothing
There's no one here i can really talk to about it where i live so i though i might turn to you guys, people who might be going through what im going through and might understand..

sorry about the rant
x

lilpoindexter

Don't sweat it. Just stay on the plan. "eating back" your excercise calories is up to you...if you are still hungry, and you have some calories "in the bank" go for it.

zena92

thank you, I just wish I had some sort of clue as to what it was...at least then I wouldn't be so panicky about it

mmapags

It's likely water weight gain. Are you close to time of month?

DanaDark

Aunt Flow does funny stuff with your weight.

As well, remember that weight itself is not what you are seeking to lose. You want to lose fat.

Also remember that sometimes the answer is to NOT lose weight, but to GAIN it. Adding some muscle can do wonders for looks.

freckles_cmj

If you are doing strength training remember muscle weighs more than fat! You could be gaining muscle while losing fat. Plus weight can fluctuate by several pounds during the day...thats why I try to only weigh myself once a week.
Just keep doing what you are doing and look for other changes besides weight..like how your clothing fits and how you feel.

zena92

thank you guys...i really appreciate it...my period finished 3/4 day ago for those of you who asked...and i checked my body fat percentage, and its the lowest its been and my clothes fit a lot better than they did...but i know in the back of my mind those scale numbers still mess with my head..although its not the be all or end all

kmbweber2014

I broke my scale and it's the best thing I have ever done. I judge my success on how my clothes fit not what a scale says. Once a month I hop on the scale at the gym just to see what it says. Weighing yourself every day will make you a crazy person.

harvo

also, if you are in starvation mode your body will start to store fat for energey it is afraid its not going to get...

deksgrl

Look at your foods for the last few days, is there a lot of sodium? Excess sodium makes me gain anywhere from 1 to 5 pounds. Then in another day or two it goes away again. If you have not been going over a whole lot on your calories, then you didn't gain 3 pounds in a couple of days. You would have had to eat your maintenance calories, and then eat 10,500 calories more than that, and I doubt you did.

Jamielynn_77

If you are doing strength training remember muscle weighs more than fat! You could be gaining muscle while losing fat. Plus weight can fluctuate by several pounds during the day...thats why I try to only weigh myself once a week.
Just keep doing what you are doing and look for other changes besides weight..like how your clothing fits and how you feel.

the hardest thing is putting on what you lost..but muscle does weigh more and if you are exercising that much, i would guess that your body is just catching up. no worries, cause muscle burns fat (or so i hear from my doc), so you should balance out. and aunt flo can mess things up like no ones business, and that is only a temproary set back. hang in there girl! sounds like you are doing a great job! keep it up and you will be pleased with the reward!

SlickFootAnna

"I just wanted to post something about what to expect during the phases of weight loss.

Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.

Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.

Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.

Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!

Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

Conclusion:

This is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from."

EvgeniZyntx

Weight fluctuates a lot (undigested food, water retention due to either exercise or salt, time of moth) - but if you continue following what you've been doing, you will be fine.

The fact that you are focusing on weight is another issue - think more about long term health and lifestyle. This will guarantee that you do the right things long term and not yo-yo.

Good luck.

jonnyslim

Muscle weighs more than fat.. so at the weight you are working out, you are probably leaner, yet will see a weight gain, especially at your weight to height ratio. I would look at how your clothes fit and how you feel and forget about the scale at this point. oops.. I am being redundant.. sorry. my first post..

zena92

"I just wanted to post something about what to expect during the phases of weight loss.

Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.

Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.

Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.

Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!

Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

Conclusion:

This is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from."

i think im on stage three....i was smiling as I read it as every single sentence there was true to what is going on with me!

thank you for the post!

sdereski

Have you had your thyroid checked.

This sounds exactly like what happened to me. I was 18, on Weight Watchers, losing weight. In a week, I ballooned back up to higher than where I was whe I started WW. It was an underactive thyroid.

Could be worth looking into.

otherwise - the advice given to you already is great - clean, regular eating, and regular exercise. Make sure you eat enough.

Good luck.

zena92

thank you to everyone who posted on this...i was so worried and no one where i live understands...it's like i'm the only one here trying to change my lifestyle for the better so i dont really have anyone to talk to here...but i knew you guys would understand!
x

dzarello

How about taking a "Diet Break"? You have been on a diet for so long that your body is now growing used to it. Try eating your maintenance calories for a week or two and THEN going back on your diet.

footiechick82

I broke my scale and it's the best thing I have ever done. I judge my success on how my clothes fit not what a scale says. Once a month I hop on the scale at the gym just to see what it says. Weighing yourself every day will make you a crazy person.

This!!!! I check everything at the gym and go based on how I look in the mirror. If I worried about weight - I'd be going ape **** crazy!

wildfirefly1

Try switching up your routine as to surprise your muscles again! Can help to stop a plateau.

Balsam1951

Don't give up, dry the tears honey. I was stuck for 6 full weeks. I stuck to the calorie intake and watching what I age. Becareful not to drop your calories too much or you will for sure stall your metabolism. I just dropped my 1st lb in 6 weeks, at least I was pretty much staying where I was at within a 2 lb range the whole time then it finally happen I dropped another lb. You can't go wrong eating right and watching your intake. All the time I was stuck my clothing size was going down a full size. So I lost inches all the while I lost no lbs.

Most of all hang in there and don't give up.

Captain_Tightpants

Ask everyone on here who has lost a lot of weight how it went and they'll say like this:



Never like this:



So all is well... and nice job on your progress so far!

Molly_Maguire

If you are consistently eating at a caloric deficit, you won't gain weight. It's impossible, unless you have some freaky thyroid issue. You probably are retaining water, or have a heavier food still in you gut. Chill out, drink lots of water, continue meeting your calorie and exercise goals, avoid excess sodium, and weigh again in a few days.

mmapags

thank you guys...i really appreciate it...my period finished 3/4 day ago for those of you who asked...and i checked my body fat percentage, and its the lowest its been and my clothes fit a lot better than they did...but i know in the back of my mind those scale numbers still mess with my head..although its not the be all or end all

One of our members Steve Troutman is a highly respected nutrition and fitness expert. He said something that really resonated with me and has stuck with me. I don't remember the exact quote but basically is was that if you optimize health, functionality, performance and physique, weight settles where it should. It sounds like you are doing exactly that.

Maybe it's time to find a 12 step program to break the scale addiction!! :happy: :flowerforyou:

emma19701970

"I just wanted to post something about what to expect during the phases of weight loss.



Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

Conclusion:

This is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from."

I'm somewhere between 4 and 5 - this is really useful! I was still kinda hoping to be somewhere near target by Christmas but I'm figuring it's more realistic to hope for springtime. Just at my 3 stone lost now

And yes my weight fluctuates up and down, 1.5lbs on, 2lbs off etc etc. If you go nuts every time you appear to gain a bit of weight, this will be a tough process for you

NocturnalGirl

Forget the scale, weight fluctuates all the time and it's most probably just water weight that you gained. Try to limit how much you weigh yourself if it messes with your head. You say your clothes fit better and your body fat is lower, that's excellent news! Don't worry, the scale is just a number.

jayboy123456

fantastic post....absolutely spot on, thanks!!