Doing everything right and gaining weight

Sodium has no hold on fat loss.
Learnt o eat at the proper deficit and youll lose the weight.
Drink the proper amount of water and get the other minerals you need and sodium means nothing.

The above post, that went ignored, has helped 100s lose weight.
Take it or leave it.
;D

If you decide to try it send a FR so I can seed you out to the other Road Mappers.

Sodium does not cause fat gain, but it does cause temporary water weight gain which can be very discouraging to dieters. I have tracked my weight gains vs. sodium intake and the correlation is unmistakable.

You could be gaining muscle which weighs more...Even if you measurments don't show it you could be firming up....Don't give up and try to stay on the low end of the calories for a few days.....You will start losing again.

I highly recommend drinking plenty of water (as fat is stored dry in the body) and cutting back on foods high in sugar (high blood sugar levels promote fat storage), focus on foods high in fibre and nutrients rather than how many calories it has... there is a difference in food for fuel (i.e. empty sugar calories) and food for function ( e.g healthy fats like omega 3 & 6 that actually aid fat loss). If your calorie intake is below your basal metabolic rate your body will store whatever it can as fat, eat more often to keep your metabolism going and include fibrous foods to help keep you fuller for longer. Hope this helps.

This post might be worth a read.

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

This helped me break a plateau of a couple of months. I ended up eating more and lost more. Work the numbers and see if this changes things for you.

This.

I really hate when this happens... It happens to everyone. In my opinion you need trick your metabolism. Your body has gotten used your low calorie intake and if you are really 219 1200-1400 calories will put your body in starvation mode. In starvation mode instead of shedding pounds you body tries to hold on to weight . It's a built in mechanism to save the fat stored for energy. I would try CHEATING. Try having one day a week where you indulge and bring those calories up to 2000-2200. Also try to exercise different ways to avoid aggrevating your injury. For instance sit-ups instead of running or just try to concentrate on upper body for now. Hand weights are great and using them in reps or sets at a low weight will have an aerobic effect.... hope I helped xo

This works. You need to break your plateau. I was stuck for a while and I ate more and started to lose again. Sounds crazy, but you do need to eat more. Everyone on here is right. Have you tried power bars or supplement drinks like Muscle Milk? LOVE Muscle Milk Light. So good and it's great right after a work out.

Depending on your weight are you eating enough calories? If you restrict your daily intake too low the body will respond by thinking it is in starvation mode and lower metabolic rate to conserve energy. This is an adaptive response from the days when our ancestors were hunter, gatherers and oftentimes did not know when they would have their next meal. Also, make sure that you are eating a well-balanced diet including the correct ratio of fats, carbohydrates and proteins as well as vitamins and minerals. A diet with adequate complex carbohydrates which have fiber will keep you full longer and is nutrient dense but not high in calories. If you are not measuring your food, try doing so until you really have a handle on portion size. In my experience, most individuals underestimate their caloric consumption and overestimate the amount of physical activity they do. Are you dehydrated? Make sure that you have adequate water intake throughout the day, but do not overhydrate. Dehydration interferes with fat metabolism. Is your weight goal unrealistic for your body size? Agreed we all want to look great in our clothes, but remember that the health aspect is even more important. What we see on TV, movies, magazines as the perfect body is unrealistic for the majority of us. Also remember that most of the celebrities have trainers, cooks, etc. as well as stylists to help them look this way.

Additionally, how much walking are you doing, at what intensity? The lower the intensity of the activity the longer it takes to burn the same number of calories as a more intense activity. One pound = 3500 kcals. To lose one pound per week you need to create a 500 kcal deficit per day. You can do this with a combination of caloric restriction and increase in physical activity. Most individuals use time constraints as the reason to not exercise. Remember you can break your daily physical activity into 10 minute increments. Current recommendations for weight loss are 250-300 minutes per week of moderate intensity exercise for weight loss. Secondly, are you doing any strength training? By increasing your muscle mass through strength training you will increase your resting metabolic rate meaning you will be burning more calories at rest. Additionally, muscle is more dense than fat. As such as you gain muscle mass you will see changes in inches more so that rapid change in the scale. Finally, incorporate a stretching routine on most days of the week. You should also make sure that you warm up before each exercise session and cool down and stretch afterwards.

I'm not sure of your situation but if you are able, you might want to meet with a registered dietitian to help you with your diet. You can also meet with an exercise specialist who can do some baseline measurements and assist you in developing a realistic wellness plan to meet your goals. Finally, not sure of your age or if you are on any medications. You might want to check with your physician to ensure that you do not have any medical condition such as hypothyroidism that might be hampering your progress. Best of luck to you on your journey. It is not easy, but well worth the effort.

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Don't eat your exercise calories back and measure everything. Stick to 1200-1300 a day. Works for me!!!

Don't eat your exercise calories back and measure everything. Stick to 1200-1300 a day. Works for me!!!

Shes not in her 50s and shes more active than you probably are. This is horrible advice for someone looking to maintain lean mass while losing fat. Congratz on your losses but this is bad advice.

Exercise is not going to determine whether you lose weight or not. You are either eating more than you think and that is causing your weight loss stall, or you are undereating, which at 200lbs, I believe you are. At a minimum eat around your bmr and have a one day a week to eat a bit more.