I've gained 25 lbs while in a caloric deficit...what gives?

bigdgeek

I used to not believe there was such a thing as 'starvation mode' but now I'm questioning that.

I was underweight and probably lapping at the edges of ED a year and a half ago; I was weighing in at a whopping 100 lbs. I'm 5'6" and am now 37 years old. I was working out 5 days a week and eating maybe 1300-1400 calories a day.

Then all of a sudden I started to gain weight pretty steadily. Some weeks I would gain only a little bit, other weeks I'd gain 2 lbs, other weeks I'd lose a pound, then it'd shoot up again.

It's not water. It's not muscle. My body fat percentage was 11% and has shot up to 23%. I've gone up 2 sizes. I have also visited two doctors and had all the usual tests (LFT, thyroid, hormones, etc) and everything is within a normal range, though my thyroid function is on the low end of normal. Doc says it's not low enough for him to treat.

I work out five days a week. I do not do the same workout on consecutive days; for example, on Monday I did 40 minutes on the elliptical then 30 minutes of hard upper-body lifting with my trainer. Yesterday I did 30 minutes of vigorous lower body strength exercises (squats, walking lunges, burpees, wall sits, machines to work quads, hamstrings, etc) then a HIIT workout with 8 sprint intervals interspersed with 2 minutes of brisk walking, then 10 minutes of walking uphill, then a brief cooldown. That's pretty typical for me. Today I will probably cross with a cardio video.

I'm logging about 1500 calories on average on weekdays, a bit less on weekends (probably in the 1300-1400 range).

I can literally feel myself getting fatter as I type this. I'm getting jiggly, pudgy, soft, and disgusting. With that sort of eating plan and workout regime, I should be losing or at least maintaining. I shouldn't be GAINING.

HELP!

xiamjackie

So are you saying you are 5'6 at 125 pounds? That is at the low end of the healthy range. 23% body fat is also very healthy. 11% for women is not as healthy and 100 pounds at your height is underweight. Sounds like that "fat" you are gaining is your body going back to being normal and healthy.

Acg67

I used to not believe there was such a thing as 'starvation mode' but now I'm questioning that.

I was underweight and probably lapping at the edges of ED a year and a half ago; I was weighing in at a whopping 100 lbs. I'm 5'6" and am now 37 years old. I was working out 5 days a week and eating maybe 1300-1400 calories a day.

Then all of a sudden I started to gain weight pretty steadily. Some weeks I would gain only a little bit, other weeks I'd gain 2 lbs, other weeks I'd lose a pound, then it'd shoot up again.

It's not water. It's not muscle. My body fat percentage was 11% and has shot up to 23%. I've gone up 2 sizes. I have also visited two doctors and had all the usual tests (LFT, thyroid, hormones, etc) and everything is within a normal range, though my thyroid function is on the low end of normal. Doc says it's not low enough for him to treat.

I work out five days a week. I do not do the same workout on consecutive days; for example, on Monday I did 40 minutes on the elliptical then 30 minutes of hard upper-body lifting with my trainer. Yesterday I did 30 minutes of vigorous lower body strength exercises (squats, walking lunges, burpees, wall sits, machines to work quads, hamstrings, etc) then a HIIT workout with 8 sprint intervals interspersed with 2 minutes of brisk walking, then 10 minutes of walking uphill, then a brief cooldown. That's pretty typical for me. Today I will probably cross with a cardio video.

I'm logging about 1500 calories on average on weekdays, a bit less on weekends (probably in the 1300-1400 range).

I can literally feel myself getting fatter as I type this. I'm getting jiggly, pudgy, soft, and disgusting. With that sort of eating plan and workout regime, I should be losing or at least maintaining. I shouldn't be GAINING.

HELP!

Either you're massively underestimating caloric intake or you had some metabolic issues due to your ED and thus your TDEE cals are all going to be off and you're overeating.

5'6 125 seems within normal range though, if you have those feelings of being fat and disgusting at that weight, I'd speak to your specialist if you're seeing one to help with those thoughts

bcattoes

So are you saying you are 5'6 at 125 pounds? That is at the low end of the healthy range. 23% body fat is also very healthy. 11% for women is not as healthy and 100 pounds at your height is underweight. Sounds like that "fat" you are gaining is your body going back to being normal and healthy.

This ^^

dedicated2014

I'm guessing that you saw a GP for the thyroid issue? Ask for a referral to an endocrinologist. GP's have a different standard of "normal" thyroid levels than an endocrinologist. Even being on the "lower end of normal" can totally screw up your metabolism. Everything that you're experiencing sounds like it could be caused by the thyroid problem.

Also keep in mind that "lower end of normal" can quickly become "low thyroid levels". Those of us with hypothyroidism tend to need more hormone replacement (Synthroid) over time.

However, I also agree with the OP that 125 at 5'6" is a healthy weight. I'm about 5'6" and currently weight 173. My goal weight is 130, so you're fine. How many calories it takes to induce starvation mode is unique to each individual. I take in somewhere between 1200 - 1300 calories/day (1400 on some days), but starvation mode is nowhere in site for me. Each person is different, though.

Shawnzgirl78

I am 5'6" and 140 as of today.
The lowest I have been in the past few years is 137-138.
I have some work to do yet on the belly but you can check out my pics... sometimes someone with the same height can give you an idea of what you "really" look like...
If I was 125 I would probably be TOO skinny.. I am shooting for 130-135 (ideally)..

Armyantzzz

If I were you I'd get a second opinion from a different Doctor!

bigdgeek

Either you're massively underestimating caloric intake or you had some metabolic issues due to your ED and thus your TDEE cals are all going to be off and you're overeating.

5'6 125 seems within normal range though, if you have those feelings of being fat and disgusting at that weight, I'd speak to your specialist if you're seeing one to help with those thoughts

At first I thought I was underestimating too so I started logging and no, it's right. :-(

I realize I'm at a healthy weight for my height, but I am worried about the upward trend, the quick change to flabby from lean, and the fact that I'm gaining in a deficit. I want to fix that. I don't want to get back down to 100 lbs. I want my body fat percentage in the 15-19% range and I want to lean down.

bigdgeek

If I were you I'd get a second opinion from a different Doctor!

I had two exams, one in spring 2012 and one in fall 2012. Both showed the same results on the bloodwork. :-(

The second doctor accused me of lying about my caloric intake and exercise habits. He was pretty rude about it to be honest.

Acg67

Either you're massively underestimating caloric intake or you had some metabolic issues due to your ED and thus your TDEE cals are all going to be off and you're overeating.

5'6 125 seems within normal range though, if you have those feelings of being fat and disgusting at that weight, I'd speak to your specialist if you're seeing one to help with those thoughts

At first I thought I was underestimating too so I started logging and no, it's right. :-(

I realize I'm at a healthy weight for my height, but I am worried about the upward trend, the quick change to flabby from lean, and the fact that I'm gaining in a deficit. I want to fix that. I don't want to get back down to 100 lbs. I want my body fat percentage in the 15-19% range and I want to lean down.

sub 20% for a female is pretty lean

jzammetti

Either you're massively underestimating caloric intake or you had some metabolic issues due to your ED and thus your TDEE cals are all going to be off and you're overeating.

5'6 125 seems within normal range though, if you have those feelings of being fat and disgusting at that weight, I'd speak to your specialist if you're seeing one to help with those thoughts

At first I thought I was underestimating too so I started logging and no, it's right. :-(

I realize I'm at a healthy weight for my height, but I am worried about the upward trend, the quick change to flabby from lean, and the fact that I'm gaining in a deficit. I want to fix that. I don't want to get back down to 100 lbs. I want my body fat percentage in the 15-19% range and I want to lean down.

You are doing a lot of cardio - add heavy lifting to improve lean muscle mass (burn fat, gain some small amounts of muscle mass).

bigdgeek

sub 20% for a female is pretty lean

But that's what I want. :-) I want my six pack back!

bigdgeek

You are doing a lot of cardio - add heavy lifting to improve lean muscle mass (burn fat, gain some small amounts of muscle mass).

I lift at least 3 times a week. I lift as heavy as I can handle in a 10 rep set without breaking form. The last two reps are difficult; I often struggle hard with the last one and if I don't struggle, it tells me I'm not lifting enough.

I guess maybe I'm not lifting enough, not lifting frequently enough, not lifting heavy enough, what? People say 'add heavy lifting' which I did, but I guess I'm missing something in the execution.

Also I didn't think it was possible to build muscle in a deficit?

airen123

Sometimes aging will change your metabolism.

bcattoes

Either you're massively underestimating caloric intake or you had some metabolic issues due to your ED and thus your TDEE cals are all going to be off and you're overeating.

5'6 125 seems within normal range though, if you have those feelings of being fat and disgusting at that weight, I'd speak to your specialist if you're seeing one to help with those thoughts

At first I thought I was underestimating too so I started logging and no, it's right. :-(

I realize I'm at a healthy weight for my height, but I am worried about the upward trend, the quick change to flabby from lean, and the fact that I'm gaining in a deficit. I want to fix that. I don't want to get back down to 100 lbs. I want my body fat percentage in the 15-19% range and I want to lean down.

If you are flabby at 23% BF it's due to a lack of muscle, more than too much fat. Add strength training to your exercise. Weights, resistance bands, or body weight will all work as long as it's intense. When it gets easy, add more resistance.

jzammetti

You are doing a lot of cardio - add heavy lifting to improve lean muscle mass (burn fat, gain some small amounts of muscle mass).

I lift at least 3 times a week. I lift as heavy as I can handle in a 10 rep set without breaking form. The last two reps are difficult; I often struggle hard with the last one and if I don't struggle, it tells me I'm not lifting enough.

I guess maybe I'm not lifting enough, not lifting frequently enough, not lifting heavy enough, what? People say 'add heavy lifting' which I did, but I guess I'm missing something in the execution.

Also I didn't think it was possible to build muscle in a deficit?

generally it is not possible to add muscle mass while in a deficit - except for those who are very overweight and those that are new to lifting (which you apparently are not).

Oftentimes, we girls set our caloric goal too low...I know this sounds counterintuitive, but when we underfeed our bodies we slow our metabolsim resulting in plateaus and, eventually, weight gain. How much do you eat each day? May be you are too severe a decifit...

freelancejouster

Are you eating back your exercise calories? It could be that you're still not eating at a level where your body gets enough nutrients.

jzammetti

Sometimes aging will change your metabolism.

The only thing that changes your metabolism is a change in lean muscle mass.

doubleduofa

New doctor - ASAP. Mine was rude to me and I'm finally dumping her. (She never gets back to me about test results either, and a few times, it was very important).

Get to an endocrinologist. My doctor would never treat me for my borderline hypothyroid numbers, but my endo LISTENED to my symptoms and that along with the blood tests (3.5-4), I was prescribed levothyroxine (I also take a T3 pill as well now). It has made a HUGE difference in my life. I suggest making a list of symptoms that you have, including the weight gain. Are you tired? Is your hair thinning? Do you have problems being cold or being constipated?

Lastly, I suggest you talk with someone about your body image issues. I understand that gaining weight can be stressful, especially when it's unwanted (and unwarranted due to behavior). However, describing yourself as almost having an ED, and then being upset because you are at a normal weight seems like disordered thinking. Perhaps reading some books (library) and making an appointment with a therapist that specializes in eating disorders/body dysmorphic disorder can help with your thinking.

Good luck!

jonnythan

If you gained 25 pounds you were, by definition, eating a calorie surplus. Either your intake or expenditure were wrong.

Also: 11%? As a female? Were you a competitive bodybuilder?

bcattoes

You are doing a lot of cardio - add heavy lifting to improve lean muscle mass (burn fat, gain some small amounts of muscle mass).

I lift at least 3 times a week. I lift as heavy as I can handle in a 10 rep set without breaking form. The last two reps are difficult; I often struggle hard with the last one and if I don't struggle, it tells me I'm not lifting enough.

I guess maybe I'm not lifting enough, not lifting frequently enough, not lifting heavy enough, what? People say 'add heavy lifting' which I did, but I guess I'm missing something in the execution.

Also I didn't think it was possible to build muscle in a deficit?

It's not possible to gain fat at a deficit, so if you are gaining you must not be in a deficit.