Quick to gain, slow to lose - anyone else like this?

TriedEverything

Hi there!

I'm in my late 40's, and I'm trying to lose weight in a sensible way (no gimmicks). I do moderate amounts of exercise most days, nothing too extreme.

Anyway, I am just frustrated that if I happen to overindulge for a couple of days (for instance, if we have visitors to stay - which happened the other weekend) - or we go to stay with family, or are celebrating something - I can gain about 5 pounds in a couple of days. And yet if I really stick to my diet for a whole week, or even a whole TWO weeks, I rarely lose more than a couple of pounds. Sometimes less! It makes my overall progress very slow.

Does this happen to other people? Is it age related? (I seem to remember making better progress when I was younger).

Never having any "days off" is just not practical, although I no longer have days off for the sake of it - just if we are socialising with other people (which doesn't happen every week).

I would just like to know if this is a common "phenomenon", or if I have a particularly sluggish metabolism! :huh:

Any thoughts/ ideas/comments welcome!

peachfigs

I'm exactly the same and i have no idea why this is the case, I just put it down to a sluggish metabolism too or maybe a sedentary lifestyle (which I used to have)

ron2e

I tend to disagree with 'Never having any "days off" is just not practical'. In my opinion if it is a genuine lifestyle change instead of just a diet, you don't have days off and you make damn sure your friends and colleagues are aware of this. I have a friend in Ireland who I visit a few times a year, and talking to him on the phone the other day about a forthcoming visit, he said "Well you can relax and not worry about your diet when you're here, you're on holiday". I pointed out in no uncertain terms that this was not a diet to be discarded when I felt like it, it was a change in my life, and I had no intention of gaining back weight that will be much longer to lose again. He's an old friend and a very good friend so he caught on very quickly and started planning special meals, etc. Again I had to point out there was no need, but I would avoid eating too much, particularly of anything high cal and would keep within my calorie limits. In addition I travel a hell of a lot on business and have to put up with hotel and restaurant meals and a good deal of corporate entertaining, but I have still managed to keep within my limits by being aware, choosing carefully from the menu, avoiding starters and sweets where appropriate, etc, and eating smaller amounts.

tommygirl15

I'm 30 and my weight gain is super fast, but slow to lose. I gain 10 pounds in a little over a month (when I let myself go) and to get it off it will take me at least 2-3 months. I think age COULD be a factor, but not on the whole.

mohanj

I am the same way. It takes months to loose a few pounds and I put on in 2 or 3 weeks when I relax. I am 59 year old. I blame it to the slow metabolism.

Mads1997

I feel the same way. I only have to look at junk food and put on weight it seems. Yet trying to lose is a slow process.

Just stay consistant and it will happen.

wannatangle

Yes. I am trying to make a lifestyle change. My body feels really comfortable about 10 pounds more than I want to be. I will gain to that point very easily and then have to struggle to get any of it back off. I'm 48. I could very easily gain 5 to 10 pounds a year if I didn't keep it in check.

LiftRunLove

Being quick to gain and slow to lose is just math.

For example:

If you cut 500 calories a day from your diet, you will have a deficit of 1500 calories or projected weight loss of just shy of half a pound in three days.

If you (roughly) jog 3 miles 5 days a week, you will have a deficit of 1500 calories that week through exercise. That's perhaps 30 minutes, five times or 2.5 hours of work to create that 1500 calorie deficit.

Both of those paths to the calorie deficit require discipline, mindfulness, and time.

Cave in and eat 5 slices of pizza (probably after losing some self control after a couple beers) and that's 1500 calories consumed in an hour or less. I know there are people like me who could eat a medium pizza on a binge. 5 slices - that's nothing. Those 1500 calories could also be created more innocently throughout a day - the extra dollop of half and half, bread at the restaurant, chips with your sandwich, mindless snacking. It is very easy to almost instantly create a caloric surplus. It feels as easy as inhaling. There is no equivalent efficient way to create a calorie deficit. Even if I fasted all day, creating a rather large calorie deficit (1800 for me) I could easily eat it back the next day in one indulgent meal (and likely would, after starving myself the day before!). It sucks but it's a fact, even for young people with normal metabolism.

**Destruction is generally faster than creation. You can slash the canvas of a masterpiece painting or bomb a beautiful building in five seconds. That ca be a helpful metaphor for me. You're creating something - a body you are happy with - not destroying your fat with a blubber-blasting laser gun straight out of a science fiction movie (wouldn't that be awesome). Creating something, sculpting it, is a long and meticulous process.

amaranth1002

Omg you sound just like I was before they worked out I had hypothyroidism. Not that I'm saying you have hypothyroidism its just one of many reasons why weightloss can be slow. However, a lb or 2 a week is good steady progress its just frustrating because we all want our excess weight to drop off as quick as we put it on :laugh:

I agree with ron2e re: "days off". I believe just taking each day as it comes and being conscious of your totals really helps. From experience I really think stressing about living life can hinder rather than help.

Anyone can add me as friend for extra support - that helps too :happy:

EmmaReed84

I have learned to plan for certain things, so for instance last weekend I knew I was going to an all you can Indian buffet, then Saturday out to London to a restaurant for a 3 course lunch, then on to a comedy club with food for the night. I knew I would gain, so mentally prepared myself for it.

Secondly, my new favourite word.. MODERATION. I will have whatever I want to eat, in moderation. I don't binge, if someone has a pizza I will "treat" myself to a slice, but will still have a salad with it, I won't eat 3-4 slices and regret it later... To me eating one slice and enjoying is more satisfying then binging and regretting it.

PurpleTina

Well whatever the reason, I am the same. I put weight on really easily, and have to work hard to lose it again. After drinking alcohol and choosing to eat unhealthily over Christmas and New Year (because it is only once a year, for two weeks, and entirely my choice) I put on about 11 pounds. It's now March and I have only lost about 8 of those pounds. I exercise six days a week and stick to my calorie allowance. By exercise, I mean weight training, running 15-20 miles a week and spin classes, so not inconsiderable effort. You just have to look at the long term goals you have set yourself and realise that, given commitment, they are achievable.

MsPudding

As a woman, it is harder to lose weight once you hit middle age than it is if you try to lose weight when younger and it's all about the changing hormone levels:

"Scientists at Pennington found women had lower metabolism after menopause than before.

The postmenopausal women in one study burned an average of 100 to 150 fewer calories a day just resting and doing their everyday activities, and they were less physically active for a total drop of about 200 calories a day after menopause, says lead researcher Jennifer Lovejoy, who now works for a health coaching company, Free & Clear in Seattle.

The lower metabolism appears to have to do with changing levels of estrogen and not changes in muscle mass, she says. And there is evidence that a lack of estrogen increases appetite and can cause specific cravings for certain foods, especially carbohydrates and fats. That means women need to be careful about consuming too many cookies, cakes, candy bars and chips, she says.

Lovejoy recommends that women in their early to mid-40s begin gradually increasing their physical activity and watching their dietary habits to help offset metabolic changes that can lead to weight gain with menopause."

ktsmom430

It is about choices. We know ourselves, and our bodies, better than anyone else. You have to find what will work for you, and try to stick to it. Accept the consequences of your choices, both good & bad. Take what will help you, and work for you, from others suggestions, and successes, but ultimately, you need to do, and accept what is right for you.
I bought into the generalization that women over 40 have a hard time losing weight for years, and told myself why bother trying.
My 1 year anniversary on MFP is next Tuesday, and I am less than 20 pounds away from where I want to be with my weight. I am 61 years old. I found what works for me. Is it easy? No, it is a struggle daily, and will be for the rest of my life.
Moderation and portion size are key for me, and two of the most important things I have learned in the past year.
Find what works for you. Best of luck to you.

TriedEverything

Thank you very much for all your replies.

First of all, I'm comforted to know that I'm not alone in this!

Amaranth1002 - I was checked out for hypothyroidism a few years back, and was told I wasn't affected - one of the reasons I went to my doctor was because I often felt sleepy during the day, and I felt the cold a lot (as well as the weight issues!). These things are still the case, although the tiredness could be down to the fact that I work nights part-time (although even during a long stretch off work I can feel tired). Maybe worth getting it re-checked!

Like PurpleTina, I gained a stack of weight at Christmas, and have barely managed to lose it all, over two months later! :ohwell:

I do accept what was said about not taking days off, and eating in moderation at social events - but for one thing, I don't like to draw attention to the fact that I'm trying to lose weight, as I've had so many failed attempts in the past (hence the username! ) and it starts to get a bit embarrassing after a while. Also, sometimes it just feels like I am possessed by an "over-eating demon" when real temptation is put in my way - but I am trying to overcome that.

I really just wanted to know if the fast gain/slow loss thing was normal, and I think between you, you have pretty much answered my question!

Tetonia

when you have a high day, especially if it is a high carb day, the gain on the scale can be water retention and not actual fat gain. Does your 5 pound gain stay or does it drop back off over the next 4-5 days?

Don't let a temporary water gain frustrate what sounds like a good steady loss of 1-2 pounds a week!

CoraGregoryCPA

You can have 1 or 2 days off, but you still have to be aware of what you are eating. Are you eating over by 5000 cals each day or 500 cals each day. It might be water retention from eating salty fried foods. It's probably not 5 lbs of fat. Don't weigh yourself after these high eating days. Wait at least a week with being in your correct eating pattern and see what he scale says. You probably won't lose that week, but that's because you didn't want to.

I noticed when I go on vacation and eat bad for a week. I gain, but as soon as I get back into the swing of things, it comes off pretty quick.

singer201

Check out markdailyapple.com, especially the "Carbohydrate Curve". I didn't lose weight until I started eating fewer carbs (around 100g/day), and more fat and protein. Those of us who are older need to watch calories, as well. For the first 70 lbs., I followed MFP calorie guidelines (reset the macros to fit Primal/paleo/lower carb), and ate back my exercise calories. After slacking off logging and watching the carb count, I put back on 15-20 in about 6 months. Right now, I'm following TDEE-15%, because I'm doing almost the same amount of exercise every day (riding and caring for horses 2-3 hours a day) and I got tired of logging every little exercise category. I'm aiming for carbs 45-60 g/day. The weight's finally coming off again--about 9 lbs. since Christmas.

mklassy123

I was away last weekend, Saturday afternoon to Sunday evening. I definitely watched what I ate and drank, but I definitely had more than if I was home - but I logged it all. 3 1/2 pounds up. Yep. It has taken me a week to take 2 of those pounds off. For Super Bowl weekend I was away for four days and I gained four pounds, but by the end of day 5 I had lost all four pounds.

We also fluctuate with our weight. I know by next Friday when I weigh in again I will have lost that other 1 1/2 pounds (I deducted the weight from my total weight loss because I'm being honest with myself) but I'm not sure that I will have lost any more than that. I know for sure I didn't eat or drink enough to have that be real weight gain.

The point is, when we have a bad night or a bad few days, we need to get right back on track. The scale will go up, but we can't get discouraged. I am a fast gainer and a slow loser, but the weight does come off.

ExcelWithMel

A lot of it could be sodium bloat. I was on this vicious cycle where I would eat pizza Friday, drink alcohol both weekend nights, enjoy brunch out, or at least one other meal over the weekend. Not exercise as much and overindulge in restaurant food. I'd be up 4-5 lbs. on Monday. Then I would spend 5 days eating right, low carb, no alcohol, plenty of exercise, and right back to where I was on Friday.

The key is to NOT diet. If you go to extremes your enjoyment with friends will be overboard. Enjoy these things in moderation and the scale will even out.

taiyola

Stop weighing and measure.

I've lost roughly 0.5lb for every 1" I have lost. I've gained 3lb since December yet still lost 1.5" and am down 18.5" in total compared to about 10lb.

So, going by that, I could lose another 3lb and 6" which would make me 141lb (10st 1lb) and have a 27.5" waist and 19" thighs.

A good tip though, instead of doing moderate exercise every day, do high intensity interval training and weights a couple of times a week I bet you'd see a massive change to your body.

TriedEverything

Thanks for the replies and advice/suggestions - I will definitely consider everything you've all said.

Re sodium retention - yes, could be - I usually lose what I've gained within about 5 days, (provided it's just been one or two days off - Christmas and summer holidays can be a different matter!!) but that just brings me back to square one, without losing any extra weight for that week. Still, I suppose you can't have it all ways! Will just have to try not to have too many days off. :ohwell:

I really just wanted to check that this was not an abnormal pattern, but evidently not!

Thanks again friends :flowerforyou: