Houston, I've a problem!
AdviDaddy
Posts: 207 Member
Hey Folks, I need ur help/advice.
My scale says that I've gained 1 KG since last week.
From 80.4 (`177 pounds) it now reads 81.3 KG (`179 pounds). I do 3X HIIT per week (approx 40 mins each), log what I eat, maintain a healthy diet. I drink approx 4L of water per day.
Possible Explanations:
Water retention - I doubt that theory
Muscle building - 1 KG (`2 pounds) in one week? I doubt that theory too.
Keeping the same routine - No, I frequently change my workout style and exercise patterns.
Hot weather - I live in Chennai, India. I feel as if I am living in an oven. (`40 C / 104 F) = Do ppl weigh more during hot summer?! I don't know.
Where am I going wrong? or am I missing something here?
TIA.
My scale says that I've gained 1 KG since last week.
From 80.4 (`177 pounds) it now reads 81.3 KG (`179 pounds). I do 3X HIIT per week (approx 40 mins each), log what I eat, maintain a healthy diet. I drink approx 4L of water per day.
Possible Explanations:
Water retention - I doubt that theory
Muscle building - 1 KG (`2 pounds) in one week? I doubt that theory too.
Keeping the same routine - No, I frequently change my workout style and exercise patterns.
Hot weather - I live in Chennai, India. I feel as if I am living in an oven. (`40 C / 104 F) = Do ppl weigh more during hot summer?! I don't know.
Where am I going wrong? or am I missing something here?
TIA.
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Replies
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Did you only just start doing this exercise? If you have then it's due to that and will drop soon, it happens at first to some.0
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Nope. I've been doing this for over 3 months now. Shed ~6 pounds in the last 2 months. Hit a plateau but took me almost 5 weeks to break it. After that, I lost one more pound.
Now, the scale shows a 2 pound increase. I am still clueless!!
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Do you weigh your food accurately and log everything? Oil used in cooking? Sauces? All drinks?0
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Do you log your bodyfat percentage? I find sometimes if my weight isn't going to plan, I might still be losing bodyfat which then means I am losing fat but toning my muscles.0
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You probably need to readjust your macros(fats,protein,carbs) and place emphasis on fiber.0
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This weekend-increase has never happened before either?
Did you vary your eating pattern? sleep in a bit, skip breakfast, have larger lunch instead - that sort of thing? Because (fair warning: Too Much Information coming up) my digestive system does not respond well to variations in the eating pattern. I don't... go... during the weekend.0 -
Yup. My wife is a dietician. So we are quite conscious of what we eat/how much we eat/when we eat etc.
I took a stock of it all and everything seems fine. I managed to eat a little less than the set calorie limit - on all days. There are not cheat meals and I refrain from eating sugar/sugary items.
Still clueless!! phew !!0 -
Also if your from the UK or can access 4OD on the Internet watch a series called secret eaters, it shows how people can easily under-estimate the calories they are consuming.
Also try eating back your exercise calories, if your not doing this your body might think your starving it of calories and store whatever you do eat - hence a plateau.0 -
I can end up 2kg heavier in a day & then by the following day back to normal. Nobody weighs EXACTLY the same the entire time.0
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Anytime man, if you need some tips feel free to message me with questions.0
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I don't eat back my exercise calories. Even otherwise, I consume approx. 1500 cal/day. Still my body goes in starvation mode? Is that possible?
I am thinking of starting P90X from tomorrow and see if I can 'confuse my muscles'. That's an option I haven't tried yet.0 -
What are your stats? 1500 is typically not enough for a male(especially one that is doing any form of training) but its close.0
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What are your stats? 1500 is typically not enough for a male(especially one that is doing any form of training) but its close.
1500 cals for a man does seem low, you should be aiming for the numbers MFP gives you, as a lady MFP gives me 1200 cals plus each day any exercise calories I earn are added on, don't be afraid to eat up to the calorie numbers MFP gives you as MFP has done all the maths for you and will have given you a defecit each day.0 -
Don't freak out. That's really the best advice I can give you. Just see what happens next week and the week after. I very much doubt you gained 1 kg of fat in the last week, nor muscle. So that leaves some water weight (4L a day?! That's crazy much), some extra stuff in your intestines, and maybe you stood at a slightly different point of the scale or moved the scale.
I've actually taped a square on the floor where the scale goes, and on the scale taped the exact location where my feet should be because just moving that about can give a pound difference.
To summarize, you've not gained an actual kilo over the week, just impossible, so ignore it as a false reading and see what it says next week.0 -
Don't freak out. That's really the best advice I can give you. Just see what happens next week and the week after. I very much doubt you gained 1 kg of fat in the last week, nor muscle. So that leaves some water weight (4L a day?! That's crazy much), some extra stuff in your intestines, and maybe you stood at a slightly different point of the scale or moved the scale.
I've actually taped a square on the floor where the scale goes, and on the scale taped the exact location where my feet should be because just moving that about can give a pound difference.
To summarize, you've not gained an actual kilo over the week, just impossible, so ignore it as a false reading and see what it says next week.
Very true, my scales and feet have to be exactly the same or I get different readings.0 -
@MissMormie - Its hard to admit that it might be water retention. Well, let's give it another 3 weeks or so and see.
@ssl444 - 1500 is what MFP set for me and I left MFP to do all the calculations.
Let me try P90X and see how I fair after 4 weeks. That should tell me something.
Thank you folks for sharing your ideas. I really appreciate your help.
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Have you thought about eating based on your TDEE - 20%. If you are not sure what your TDEE is you can google it and you will see hundreds of websites that will calculate it for you. Minus 20% from your TDEE, this will give you a good amount of cals to eat and hopefully produce a steady fat loss. You may find it a bit more gentle than only eating 1500 calories a day.0
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Have you thought about eating based on your TDEE - 20%. If you are not sure what your TDEE is you can google it and you will see hundreds of websites that will calculate it for you. Minus 20% from your TDEE, this will give you a good amount of cals to eat and hopefully produce a steady fat loss. You may find it a bit more gentle than only eating 1500 calories a day.
Though I workout 3 times a week, I calculated for 'sedentary lifestyle'. Calculations show 1500. Hence I stick to that figure. I hover around that figure on any given day.0 -
Have you thought about eating based on your TDEE - 20%. If you are not sure what your TDEE is you can google it and you will see hundreds of websites that will calculate it for you. Minus 20% from your TDEE, this will give you a good amount of cals to eat and hopefully produce a steady fat loss. You may find it a bit more gentle than only eating 1500 calories a day.
Though I workout 3 times a week, I calculated for 'sedentary lifestyle'. Calculations show 1500. Hence I stick to that figure. I hover around that figure on any given day.
What height are you?0 -
Have you thought about eating based on your TDEE - 20%. If you are not sure what your TDEE is you can google it and you will see hundreds of websites that will calculate it for you. Minus 20% from your TDEE, this will give you a good amount of cals to eat and hopefully produce a steady fat loss. You may find it a bit more gentle than only eating 1500 calories a day.
Though I workout 3 times a week, I calculated for 'sedentary lifestyle'. Calculations show 1500. Hence I stick to that figure. I hover around that figure on any given day.
What height are you?
Ht - 1.73M
Wt - 81.3 KG (~179 lb)0 -
Have you thought about eating based on your TDEE - 20%. If you are not sure what your TDEE is you can google it and you will see hundreds of websites that will calculate it for you. Minus 20% from your TDEE, this will give you a good amount of cals to eat and hopefully produce a steady fat loss. You may find it a bit more gentle than only eating 1500 calories a day.
Though I workout 3 times a week, I calculated for 'sedentary lifestyle'. Calculations show 1500. Hence I stick to that figure. I hover around that figure on any given day.
What height are you?
Ht - 1.73M
Wt - 81.3 KG (~179 lb)
Try popping your stats in this: http://scoobysworkshop.com/calorie-calculator/
I just ran your stats, using 1-3 hours exercise a week (which you said you did) and it recommends you eat 2009 at a 20% reduction from your TDEE. Even your BMR is 1827 based on their calculations. Eating under your BMR isn't a great thing to do long term. It could lead to losing lean muscle. Not cool.0 -
For a 'sedentary lifestyle' setting and exercising regularly, you should be eating back some (if not all) of your exercise calories.Though I workout 3 times a week, I calculated for 'sedentary lifestyle'. Calculations show 1500. Hence I stick to that figure. I hover around that figure on any given day.
You're already aware that Indian food, cooked by Indians, doesn't lend itself to calculating nutritional values easily as a large majority of the raw ingredients are simply not available on the various nutritional databases available on the Internet.
I would in the first instance try eating back your exercise calories, using your current setting on MFP for at least 2-4 weeks. Failing that, look at possibility of the TDEE minus a percentage route. One of the informative threads to read on that is http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013 which includes the definitions of the terms and how the calculations are made to determine your limits using the method.
All the best!0 -
You haven't been eating enough for sure which is why you have hit a plateau. See here to work out what to eat and be sure to pick the CORRECT activity level not just picking the low ones if that is not what you are infact doing or you'll stay stuck on a plateau for longer.
http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy0 -
@sexymuffintop - Hmm.. yeah, will increase my cal intake and see if it helps me break my plateau.
@Kendra - True. Indian foods are quite confusing. Guestimating is my best way out.
@mockchoc - thanks! will take a look at it.0 -
Look into what's been suggested and try what suits you, but don't chop and change too quickly, else it'll do you more harm than good and the results will be discouraging. Also there are some good posts already on the subject of Indian food on the Indian Weight Watch group as you knowTrue. Indian foods are quite confusing. Guestimating is my best way out.0 -
Increase your calories man but dont just eat anything. Track your protein,fats,carbs and emphasis on fiber. Dont mix high fats and high carbs one or the other never both. Keep protein adequate. If you still need 500 calories for the day but have already reached your carb and fats goal for the day but are short on protein then eat just protein (chicken breast, tuna, egg whites, whey, tilapia)0
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Don't freak out. That's really the best advice I can give you. Just see what happens next week and the week after. I very much doubt you gained 1 kg of fat in the last week, nor muscle. So that leaves some water weight (4L a day?! That's crazy much), some extra stuff in your intestines, and maybe you stood at a slightly different point of the scale or moved the scale.
I've actually taped a square on the floor where the scale goes, and on the scale taped the exact location where my feet should be because just moving that about can give a pound difference.
To summarize, you've not gained an actual kilo over the week, just impossible, so ignore it as a false reading and see what it says next week.
This. My roommates will go in the restroom and use my scale and if they move it even an inch from where I have it next time I weigh in it will show gains/losses up to 2 lbs. I have to keep it in the exact same spot all the time to get an accurate reading. That said I'd also had the rapid fluctuation thing happen too, and in my case it's usually that I am retaining water because I slacked off on my water intake the day before or I ate salty food, or I had an alcoholic beverage which will without fail cause me to gain 1-2 lbs. I think it's due to the dehydrating effect, and not the caloric intake however.
I wouldn't worry too much though, it is almost certainly a temporary water gain.0 -
what about calories?????????0
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