Gaining weight

chl823

Is it normal to gain weight, I am almost 2 weeks in staying with my calorie intake and have also started biking almost everyday anywhere from 30 min to hour. The last few days I am losing less and today I actually gained a POUND! Is this due to exercising and maybe gaining muscle?? Help!

Cyclingbonnie

Some questions.

1. How often are you weighing? I know it is hard, but stay off the scales. Weigh on the same day and at the same time ... once a week, other wise you will be upsetting yourself all the time. Our weight will go up and down through out the day.

2. How much are you eating and what are you eating? I recommend eating real food, stay away from processed foods, no fake sugars, no preservatives, no artificial flavors. If you want sweet, have a little real sweet, more satisfying that a lot of fake sweet.

3. Are you being balanced in you eating? Too many (or little) carbs, too many (or little) fats, too many (or little) protein. Try to spread it out. You need food from all categories. Calories are really important, but what kinds of calories are also important.

People will tell you that "muscle weighs more than fat" they lie. A pound of fat weighs as much as a pound of muscle. A pound is a pound. You are to be congratulated on riding a bike ... by the way my favorite exercise. It is possible that your weight is redistributing, so definitely take your measurements. So on those weeks when your weight doesn't change, maybe your measurements did. What people really mean when they say muscle weighs more than fat is ... Muscle takes up less space than fat. So if you weigh the same (or even a little bit more), but you are smaller around you have lost fat and gained muscle. That is what is meant by redistributing you weight.

Do not look at a gain as a failure, but examine your diary ... make it available for others to see they can help you with your choices ... and remember to congratulate yourself on your successes. What is really hard is to be true to the diaries. Don't estimate, measure. Work out, it will help you burn more. Good luck and don't get discouraged. Some days will be better than others.

You can add me if you like and we can encourage each other. I work out major and really think that is the key to being successful and plus it just makes you feel good. Endorphins can be addicting :-)

themedalist

It's hard to offer concrete suggestions or troubleshoot what might be the problem without seeing your food diary. You might consider opening up your diary. But in my experience , "not losing weight" generally is traced to one (or more) of three things:

1. Eating too little and not including exercise calories in your food log (eating 1200 calories or less and exercising a lot)
2. Too much sodium (water retention esp in women). MFP's limit of 2500 mg/day is very high. The American Heart Association now recommends 1500 mg/day for everyone (not just high risk groups).
3. Inaccurately measuring food calories and or exercise cals. You need measuring cups and spoons, a digital scale, and a heart rate monitor.

chl823

Thanks, I am being as accurate as possible with dairy, I purchase a digital food scale, measure and weight everything to ensure my calorie count is as accurate as possible. I will say I'm only about 2 weeks in keeping track and using fitness pal. I am learning a lot. I do need to work on my sodium intake as most days I am over. I do stay at my 1200 mark or fall slightly below some days. I have been a diet coke drinker for many many years. I have not been drinking those anymore, I never drinker water but have started since doing fitness pal, 6 to 8 glasses a day. I have to say I understand now what distributing weight means. I do weight everyday, maybe twice a week would be better.

Cyclingbonnie

Once a week, not twice only weigh yourself once a week, same day, same time.

jzammetti

Thanks, I am being as accurate as possible with dairy, I purchase a digital food scale, measure and weight everything to ensure my calorie count is as accurate as possible. I will say I'm only about 2 weeks in keeping track and using fitness pal. I am learning a lot. I do need to work on my sodium intake as most days I am over. I do stay at my 1200 mark or fall slightly below some days. I have been a diet coke drinker for many many years. I have not been drinking those anymore, I never drinker water but have started since doing fitness pal, 6 to 8 glasses a day. I have to say I understand now what distributing weight means. I do weight everyday, maybe twice a week would be better.

1200 is not enough food for a 10 year old. Eat more. And if you are working out, eat back your exercise calories. Also, I used to drive myself nuts weighing every day - think about it: 3500 calories = 1 pound. ANy chance you overate by that many calories yesterday? Then you did not gain a pound...it is likely water weight or some other natural body fluctuation.

chl823

How long has it took you to lose the 73 pounds, that's great. My main goal is to lose if safely, and to keep it off, my total I'd like to reach is 75 lbs.

trogalicious

How long has it took you to lose the 73 pounds, that's great. My main goal is to lose if safely, and to keep it off, my total I'd like to reach is 75 lbs.

Totally need more food. If you're looking at losing 75 lbs, slow and steady will do it.

Do yourself a favor and read this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

chl823

I think this week I will go with only eating back 60 percent of calories earned back from exercise and see what happens:)