This is the part where I always give up on MFP
songbirdtree
Posts: 79
Every time I re-start working on healthy lifestyle changes and better diet/exercise habits, I fix my eating habits first and then incorporate exercise gradually since "abs are made in the kitchen, not the gym" - I try to get my calories, carbs, sodium, sugar, etc. all under control, eat fresher foods and drink at least 8-10 cups of water per day.
Once I get that down to a solid habit or routine, I start wanting to take it to the next level and incorporate exercise. This is the part where I always give up on MFP - every time I start incorporating exercise the scale goes up 4-5 lbs from where I was prior. When I exercise, I try to still make good choices. I don't go splurge on unhealthy food and I don't go get drunk with all the extra calories. I also don't severely restrict myself either - I eat when I'm hungry and have a glass of wine when I want it and so forth. Basically I have the same diet whether or not I exercise.
This is the part of the process where I usually throw in the towel and say that I'm meant to be the weight I am (even though I have at least 25 lbs to go to be in the "healthy" range for my height). Please help - why am I gaining?? What should I do differently?
My exercising has included weight lifting, hot yoga and turbo kickboxing - and I don't think what I'm gaining is muscle mass because I honestly feel flabbier - I think it's water or fat retention or something. And PS I am working on getting a body fat analyzer so that I can compare. I'm ok with my weight staying the same but super upset that it's going up.
Once I get that down to a solid habit or routine, I start wanting to take it to the next level and incorporate exercise. This is the part where I always give up on MFP - every time I start incorporating exercise the scale goes up 4-5 lbs from where I was prior. When I exercise, I try to still make good choices. I don't go splurge on unhealthy food and I don't go get drunk with all the extra calories. I also don't severely restrict myself either - I eat when I'm hungry and have a glass of wine when I want it and so forth. Basically I have the same diet whether or not I exercise.
This is the part of the process where I usually throw in the towel and say that I'm meant to be the weight I am (even though I have at least 25 lbs to go to be in the "healthy" range for my height). Please help - why am I gaining?? What should I do differently?
My exercising has included weight lifting, hot yoga and turbo kickboxing - and I don't think what I'm gaining is muscle mass because I honestly feel flabbier - I think it's water or fat retention or something. And PS I am working on getting a body fat analyzer so that I can compare. I'm ok with my weight staying the same but super upset that it's going up.
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Replies
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How long are you continuing to exercise before you give up? It's common to see some weight gain when first starting to exercise and that can be from muscle mass OR from water retention... your muscles go into a recovery mode and store additional fluids, if you can continue pushing through, you will see the results you want, however, it might not show up on the scale as quickly as it shows up in how you feel and how your clothes fit.
Stick with it.... you'll get to your goal!!
Kim0 -
Open your food diary and you can get some really constructive feedback on your diet.
Also, are you measuring everything? We generally underestimate volume0 -
Take measurements at various points on your body, stick to your food and exercise plan and ignore the scale for 1 month. At the end of the month of diligent exercise and diet, re-take your measurements and look at those numbers before you even weigh yourself. It is normal for the body to retain water when you start up an exercise program. You have to realize that water weight is temporary and that exercise is going to do great things for your body that diet alone cannot do. You can do this. You just have to get past that little bump of de-motivation. Seriously consider the measurements and the no-scale-for-a-month thing. You could even start a thread or group and do a no-scale-for-a-month challenge and everyone could motivate each other to workout and keep at it. Support really helps. :-)0
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i been told and have read that your body adjusts to the same routine. i cant see your diet so cant advise on that ..i do know that change is good. dont let your body know you are going to eat the same way day after day.. everyone is different but i change it up every three weeks with one day a week i go off the wagon but not by a landslide... i lost 80lbs that way ..same goes for exercise . your body adjusts to the same thing ..change it up and make it work and guess and you should see a difference0
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Thanks - I just opened my diary.
Measuring is a good tip - I think I sometimes underestimate when I'm at restaurants and I can't measure it out myself. I also think that the exercise trackers overestimate the calories burned, which is why I try not to eat them all back.0 -
Well, it seems you only started last month. Frankly, if your emotional state is that dependent on the number on the scale you need to stay the heck away from the scale. Focus on healthy living, incorporate exercise with a good eating program and stay away from the scale for at least a month.0
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The measurements are a good idea for various body parts, but I honestly couldn't go a day without stepping on the scale! I need to see my weight every morning (good or bad) for motivation that day. Bad weight days are when I eat the freshest and healthiest!!0
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Whatever you do don't give up. I am sure you are a very strong women and you can push through this, as like said above it is probably just water retention. Grizzly_Mike, look this person up on here. He has been a huge help and motivator for me and I am sure he will be for you as well. I am sure he can answer some of your questions.
Good luck on your journey, add me if you would like.0 -
I started Oct 8, and usually I give up on MFP once I see my weight start to creep back up. I understand the water retention and needing to give it more time... it's just really discouraging. Should I be cutting back on anything else specific like carbs or sodium to see better results?0
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I started Oct 8, and usually I give up on MFP once I see my weight start to creep back up. I understand the water retention and needing to give it more time... it's just really discouraging. Should I be cutting back on anything else specific like carbs or sodium to see better results?
Looking back a couple of weeks I'd have to say alcohol. It's not giving you anything besides calories, and at 7 cals per gram you'd get better bang for your calorie "buck" with carbs and protein.0 -
Briefly peeking at your diary, I am 100% sure you are underestimating your food volume. 1 oz of fish would be about the size of your pinky finger and 22g of corn would be about 4 tsp.0
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The alcohol part is tough for me because I'm 25 and everyone i know goes out 3-4 times a week and drinks way more heavily than me. I'm very conscious of reducing my alcohol intake and trying to do vodka & club or alternate ice water to limit my calories. I'm also trying to do fitness classes in place of going out - partially for my health and partially as a social replacement to bars and drinking. I've gotta work on saying no to large amounts of alcohol or sugary things like margaritas now.
As far as underestimating.. I agree with you, I just honestly don't know how to measure how much a thin slice of smoked salmon is inside a wrap or how much corn is on a salad. I would've guessed the amounts I put in the diary are accurate..
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Your body is probably starting to gain muscle, and your muscle isn't yet functioning to help burn. Maybe you just need to give it some more time before you throw in the towel. Your body is just starting to adjust and could probably start helping the number go down right about the time you want to throw in the towel.
Sorry. I wish I had better advice. This is just what I am assuming.
Just hang in there. It will come in due time.0 -
Let's say exercising does cause you to gain 5lbs. So what? You can always lose those 5lbs by continuing to count calories -- plus you'll have the added benefit of better muscle definition, a healthier heart, a longer lifespan, better ability to run to catch a bus...
Worth 5lbs? I'd say so :-)0 -
It's normal to feel frustrated at the weight gain but give it more time. I think you will be surprised! You sound like you have it together so keep at it!!!!!!!0
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Read the book "Wheat Belly" and give up bread on a regular basis. Our bodies can't process it, so don't bother. Stick with red wine - at least you can justify the anti-oxidants. No bread, no sugar, regular exercise. That's it. You can so do it.0
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Aside from the need to be more accurate with your food logging (from the sounds of it), you're just not giving exercise enough time. When you start exercising, your body has to adjust. Activity leads to the need for muscle repair, which involves swelling which involves water retention which leads to a higher scale weight. Remember that weight does not always equal fat. As your body gets used to the activity, it adapts and those pounds you 'gained' when you started exercising will disappear. Exercise also happens to be essential (or close to essential) for changing your body composition and getting the look you want. You need to be patient. Start exercising, keep your diet healthy and clean, and then wait 3 weeks *minimum* and then take a look at the scale weight and body measurements.
If you seriously cannot wait 3 weeks to see the benefits, you should perhaps do some serious thinking about why. If you know logically that exercise is healthy and you know the weight is due to water retention and you *still* panic at a scale change of a few pounds and stop exercising, that indicates a mental and emotional issue that you need to deal with. Deal with it now when you're 25, not when you're older and have gained more weight.
I'm not trying to be mean, and I hope this doesn't come off as harsh. You just need to be patient. When you give up on exercise, you're not giving up on MFP. You're giving up on yourself. Don't! You are worth the work and worth the patience.0 -
You are burning fat and building muscles, that's the weight gain0
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Read the book "Wheat Belly" and give up bread on a regular basis. Our bodies can't process it, so don't bother. Stick with red wine - at least you can justify the anti-oxidants. No bread, no sugar, regular exercise. That's it. You can so do it.
Don't listen to this advice. There is almost no peer reviewed evidence that this is correct for everyone. There are some people who are unable or limited in their digestion of wheat and other similar grains, but it isn't true on a general level. I eat plenty of bread, fit it into my calorie limits(as do many of my friends/family), weight lift/run and have lost weight and am perfectly healthy. I love wine and scotch, but I limit them to my calorie limits. I also lift heavy and follow a strict workout routine, find one you enjoy and do it 3x a week at least, eventually you will see results.0 -
Take measurements at various points on your body, stick to your food and exercise plan and ignore the scale for 1 month. At the end of the month of diligent exercise and diet, re-take your measurements and look at those numbers before you even weigh yourself. It is normal for the body to retain water when you start up an exercise program. You have to realize that water weight is temporary and that exercise is going to do great things for your body that diet alone cannot do. You can do this. You just have to get past that little bump of de-motivation. Seriously consider the measurements and the no-scale-for-a-month thing. You could even start a thread or group and do a no-scale-for-a-month challenge and everyone could motivate each other to workout and keep at it. Support really helps. :-)
I *really* needed to see this, thank you.0 -
Thank you everyone!! I really appreciate all the advice and see things from a fresher perspective now.0
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I'm a daily weigher out of habit, but I don't use it for motivation. Good thing since I was up 4 pounds this morning from where I was a few days ago - but it doesn't bother me because I know I'm coming off of a lovely and filling Thanksgiving, hormones are goofy at this time of month, I didn't drink enough water yesterday - or whatever. Could be any number of things. Meanwhile, my size 6 jeans continue to be too big for me and I've been pulling them up all day (where's my belt?? LOL) despite the fact that the scale says I've gained 4 pounds. It ain't 4 pounds of fat, that's for sure!The measurements are a good idea for various body parts, but I honestly couldn't go a day without stepping on the scale! I need to see my weight every morning (good or bad) for motivation that day. Bad weight days are when I eat the freshest and healthiest!!
So if you must weigh yourself daily, don't use it for motivation one way or the other, but as a tool to see how your body has reacted to what you've been doing - exercise, what you ate, how much water, how much sodium, monthly changes, or whatever. My weight fluctuates daily - but I still need new jeans! :laugh:
So laugh at your scale, and trust your tape measure for sure. Much more accurate measure of progress.0 -
No. When you lift heavy you tear muscle. when you tear muscle your body uses amino acids from protein and water to heal, just like if you got a cut on yoru hand, the cut itself swells and rises up. Just like with a muscle, when I shred a killer workout, I gain 3 pounds the next day, that's my muscles holding onto extra water due to inflammation and cellular repair!!!
Don't get discouraged, lift more!0 -
Unless you ate a surplus of 17,500 extra calories, you are not gaining 5lbs of fat. You're gaining 5lbs of water. It usually always happens when you begin or change an exercise program. It takes about 3 weeks to equalize and then it will be gone.
Slow and steady:flowerforyou:
http://www.dailyspark.com/blog.asp?post=why_the_scale_goes_up_when_you_start_a_new_workout_plan
http://www.shape.com/weight-loss/weight-loss-strategies/help-why-does-my-workout-cause-weight-gain0 -
i encourage you too keep going! even if that number on the scale is bad! in the end it will be worth it!
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Be honest.
Usually, the lack of results means a) you are not exercising as long/hard/consistently as you think you are and/or b) you are not recording your calories by weighing and/or measuring everything.
Plateaus are possible midway through for a variety of reasons, but not losing initially is almost always because of a and b.
My recommendation: 1st make the digital food scale your new best friend. It is possible to fudge with measuring cups, but a digital food scale will tell it like it is. 2nd purchase an HRM and use it to accurately calculate your exercise output.
I have had to preach this to myself when I stop seeing results. My mantra when I get off of a disappointing weigh-in is: "Be Honest". When I back-track through my weeks since the last weigh-in, I can usually find several "fudge" moments that led me to that disappointment.
Just my two (experienced) cents worth.0 -
I have wanted to give up many times, as well, but something in me has always kept me going. I'm glad it has. I encourage you to keep going, as well. You have it in you to be a true success! I'll be glad to friend you and motivate you!0
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Be honest.
Usually, the lack of results means a) you are not exercising as long/hard/consistently as you think you are and/or b) you are not recording your calories by weighing and/or measuring everything.
Plateaus are possible midway through for a variety of reasons, but not losing initially is almost always because of a and b.
My recommendation: 1st make the digital food scale your new best friend. It is possible to fudge with measuring cups, but a digital food scale will tell it like it is. 2nd purchase an HRM and use it to accurately calculate your exercise output.
I have had to preach this to myself when I stop seeing results. My mantra when I get off of a disappointing weigh-in is: "Be Honest". When I back-track through my weeks since the last weigh-in, I can usually find several "fudge" moments that led me to that disappointment.
Just my two (experienced) cents worth.
That's an excellent two cents, IMO!! My food scale and HRM have been ESSENTIAL to my success.0 -
You are right when you say that the burn estimators - whether on a cardio machine or on MFP - are wrong. They are WAY wrong! The treadmill at the gym estimates my calorie burn at 2.5 times what my HRM does, even when I input my age and weight etc. I third the recommendation of a heart rate monitor. Still might not be accurate, but it's a lot closer.
I still drink alcohol plenty, when it fits in my calories for the day, and sometimes when it doesn't.
You don't have to give it up completely, but it sounds like you have a great plan for cutting back.
I use my scale as motivation, so I understand where you are coming from. On the other hand, I know that the "gains" I see aren't real and are just random fluctuations. They still motivate me.
Especially if the serve as a reminder that I've indulged a bit in the past few days.
Don't give up! At the very least give yourself another month or two, and if MFP doesn't work (it will ) then you can say you really gave it your best shot. I wonder if that's part of the problem... you don't want to actually try, because then if you aren't successful, you will feel more frustrated. 0 -
How long are you continuing to exercise before you give up? It's common to see some weight gain when first starting to exercise and that can be from muscle mass OR from water retention... your muscles go into a recovery mode and store additional fluids, if you can continue pushing through, you will see the results you want, however, it might not show up on the scale as quickly as it shows up in how you feel and how your clothes fit.
Stick with it.... you'll get to your goal!!
Kim
In addition to the advice re: honest measurements and getting a HRM, this is true too. Your muscles will retain some water in order to repair themselves after any workout. As you get more regular with your exercise, you won't see this difference on the scale b/c it's part of your routine. BUT... it's multi-variate, so listen to the advice on measurements too. But if you measure accurately and still see a bit of a bump at first, don't quit. Set a goal that you'll exercise for 30 days. After that, re-assess and see how you're feeling. I also weigh every day, but it's motivating to me. If you know that's throwing you off, consider hiding the scale for the first 2 weeks of exercise. Not having that number to focus on might make you more diligent in your other reporting!
Good luck! You can do this :-)0
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