Am I my sabatoging my own weight loss efforts?

christina0089 · April 2013

I started my weight loss journey 3 mos ago and I was doing great. I was doing zumba 2-3 times a week and eating about 1500 calories a day. I allowed myself one day (sunday) to have a "cheat meal" Dinner and dessert. and I lost on average 10 pounds a month for a loss of 30 pounds. Recently (last 2 weeks) I have upped my excercise ALOT I am now doing zumba a few times a week I do a body sculpt class 2-3 times a week ( mixed free weights, cardio, and things like crunches etc) a weight clinic 2-3 times a week (mixed free weights and weight machines) AND I work with a personal trainer twice a week one day upper body one day lower body primarily weights/strength training. I will also go swimming maybe once a week. I pretty much LIVE in the gym on some days I take 3 classes. (3 hours) worth of working out. I have upped my calories to about 1900-2000 calories maybe a little more here and there. and I have gained 5 pounds in the last 2 weeks.... WTH?! I know I could eat more whole foods and that can be a contributing factor but I do not eat horribly.. I am seriously just at a loss.... If there is any suggestions anyone has I would greatly appreciate it. I am giong to be consulting with a nutritionist this up comeing week. (friday is my appointment) but I would like to hear form people who might have gone through this themselves.. maybe get a little insight.

Thanks in advance! :flowerforyou:

mazdauk · April 2013

If you are building muscle then your weight will increase - have your measurements increased as well? If not, its just muscle, be happy!

You are certainly doing a LOT of exercise - do you have rest days? Not days when you do nothing at all, but days when you maybe just walk or run, and don't do any weights or frantic classes. Your muscles will hold water to recover after a strong workout, and if you're not giving them a rest you'll just end up with more.

Finally, women's weight fluctuates because of biology - I'm not going to see any change on the scales this week, but next week (unless I'm naughty) I expect to see a drop down.

ETA - you lost a lot of weight very quickly at the start, your body may be thinking about it and trying to decide it that's a good thing or not!:happy:

delonda1 · April 2013

I'll be honest with you....you wont build that much muscle in 2wks.

However for the amount that you are working out daily..is it because you just like working out or you want to increase weight loss? Remember you want to do it at a pace that you can maintain. are you going to forever be able to workout that much daily?

Food wise. Because you jumped from 1500-2000 a day your body may be adjusting and sometimes you gain before you lose. I would also agree that you need to take measurements to monitor the progress and see if that is the right caloric intake for you.. play around with it and see.

try putting it in fat2fit or scoobysworkshop to get a good estimate of where you should be eating

amy1612 · April 2013

If you are building muscle then your weight will increase - have your measurements increased as well? If not, its just muscle, be happy!

You are certainly doing a LOT of exercise - do you have rest days? Not days when you do nothing at all, but days when you maybe just walk or run, and don't do any weights or frantic classes. Your muscles will hold water to recover after a strong workout, and if you're not giving them a rest you'll just end up with more.

Finally, women's weight fluctuates because of biology - I'm not going to see any change on the scales this week, but next week (unless I'm naughty) I expect to see a drop down.

ETA - you lost a lot of weight very quickly at the start, your body may be thinking about it and trying to decide it that's a good thing or not!:happy:

Its unlikely that you would build muscle that quick....gaining muscle is hard work, and takes a dedicated effort.

You may however be retaining water. Ive personally seen my scale weight jump around 7lbs in 2-3 days after working out.

Just take pictures and measurements, and dont worry too much about the number on the scale? Are you getting fitter? Stronger?

christina0089 · April 2013

I do have rest days not full rest days like I should but I did well today and only did some swimming. NO weights NO classes.. it was def not in the norm for me. I am wondering if eating more calories will help but then it's hard to eat lots of food. So maybe I should cut back on the excercise a little so that my body does not freak out, (like it seems to be) and hold on to what I do eat.. Because it thinks it is not getting enough..That is where I am confused. I LOVE working out. Esp weight training. It is addicitive. But cardio is necessary also so I am trying to get a good balance of them both. But I think I might not be eating enough compensate for the excercise increase. But I am having trouble even getting in maybe 2000 cals at the most... On my really hungry days.. *sigh

amy1612 · April 2013

I do have rest days not full rest days like I should but I did well today and only did some swimming. NO weights NO classes.. it was def not in the norm for me. I am wondering if eating more calories will help but then it's hard to eat lots of food. So maybe I should cut back on the excercise a little so that my body does not freak out, (like it seems to be) and hold on to what I do eat.. Because it thinks it is not getting enough..That is where I am confused. I LOVE working out. Esp weight training. It is addicitive. But cardio is necessary also so I am trying to get a good balance of them both. But I think I might not be eating enough compensate for the excercise increase. But I am having trouble even getting in maybe 2000 cals at the most... On my really hungry days.. *sigh

If youre enjoying exercising then keep at it, just make sure you eat enough to fuel it, its unlikely that you've gained 5lbs of fat in 2 weeks whilst working out so much. Its not 'holding on to what you eat', its storing water in your muscles, which will reduce in time. Eat calorie dense foods such as avocados, nut butter, etc. I eat around 2000 cals a day if you'd like to take a look at my diary?

christina0089 · April 2013

Its unlikely that you would build muscle that quick....gaining muscle is hard work, and takes a dedicated effort.

You may however be retaining water. Ive personally seen my scale weight jump around 7lbs in 2-3 days after working out.

Just take pictures and measurements, and dont worry too much about the number on the scale? Are you getting fitter? Stronger?
[/quote]

I do feel stronger and definitley feel better overall. What worries me is that I feel like I have gained weight in my stomach area. Maybe it is just me but that's how I feel. I have not done measurements and I know I should and will with the nutritionist and my trainer this week. Thanks.

tabinmaine · April 2013

Your body is in shock, releasing cortisol and you are doing wayyyyyyyyyyyyyyyyyy to much !

You can not do that to your body , or you will become burnt out and frustrated and the same weight.

Incorporating the weights will change things up and will slow down the scale movement. Your calories should probably be more like 3000 with the kind of exercise you are doing.

I would suggest sticking with the trainer, lifting weights and swimming.... Ditch the classes. make sure you have at least 2 rest days a week....FULL REST not active rest. Eat 2000 cal a day

spamantha57 · April 2013

I could say a lot of things, but especially because you said you love working out, I definitely would not suggest cutting back on your workouts. I can't imagine any workout being bad unless you have a problem (as in addict - think anorexia in workout form) or are injuring yourself.

You did lose an amazing amount of weight very quickly, so even if you are doing great like you are, it's not surprising your results have changed. Reevaluate with your nutritionist in regards to your food intake & otherwise I'd say keep doing what you're doing.

christina0089 · April 2013

Thanks for all of your responses I will definitley be going to see the nutritionist this week and re evaluating my workout regimine. The additional workouts started out as a way to boost my weight loss.. THEN I go really into the weights. I actually enjoy weight training. so I might have added to much. But it was not with the intentions of hurting myself or with unrealistic expectations of weight loss miracles. but I def did not expect to gain. I would have been fine losing even one pound a week but to gain really threw me for a loop.

eatrunstretch · April 2013

You need to measure yourself and take pictures. The scales lie. Your weight might not drop but that doesn't mean that your body isn't changing. Measurements and pictures will give you a far better picture of the situation. You might not see a drop on the scales but you might be able to see that something is more toned and defined.

Also, be patient, all your hard work will pay off!!!

Dragonflag07 · April 2013

Yeah, a 5lb muscle gain would be a very respectable number over 2-3 months never mind 2 weeks. Also your calories are far to low for that kind of gain. My thinking is the following:

1/ The harder you work muscles, the more they break down. They absorb water as they are repairing. This can account for fluctuations.
2/ Changes in sodium intake can also cause water retention again accounting for 'gains'
3/ Upping your carb/sugar levels may cause increased levels of glycogen. (This is why people lose weight so quickly at the start of protein ketogenic diets such as Atkins & Dukan - they are simply removing water weight and glycogen stores)

All the above is temporary which is why although the scale can be 'rewarding', expect little ups and downs although the medium term trajectory will go down. A lot of people go into tailspins because of blips and it can mess with your head, just relax and know you're getting most things right and are on the right track!!!!

As it seems you are making a lifestyle change, just keep on enjoying the exercise. Again, it's a lifestyle change - not a weight loss race so you may want to cut the exercise a little if it's not sustainable in the longer term at that level. Better this way than going 'ON' a diet, as, by definition, you will have to come 'OFF' it at some point.

Good luck!

jaxxie · April 2013

Yeah, a 5lb muscle gain would be a very respectable number over 2-3 months never mind 2 weeks. Also your calories are far to low for that kind of gain. My thinking is the following:

1/ The harder you work muscles, the more they break down. They absorb water as they are repairing. This can account for fluctuations.
2/ Changes in sodium intake can also cause water retention again accounting for 'gains'
3/ Upping your carb/sugar levels may cause increased levels of glycogen. (This is why people lose weight so quickly at the start of protein ketogenic diets such as Atkins & Dukan - they are simply removing water weight and glycogen stores)

All the above is temporary which is why although the scale can be 'rewarding', expect little ups and downs although the medium term trajectory will go down. A lot of people go into tailspins because of blips and it can mess with your head, just relax and know you're getting most things right and are on the right track!!!!

As it seems you are making a lifestyle change, just keep on enjoying the exercise. Again, it's a lifestyle change - not a weight loss race so you may want to cut the exercise a little if it's not sustainable in the longer term at that level. Better this way than going 'ON' a diet, as, by definition, you will have to come 'OFF' it at some point.

Good luck!

This, in addition you have upped your calories so you need to give it a fair amount of time for your BODY TO ADJUST. It is very possible that you will gain but after some consistency it will drop back down as it gets used to the change. Don't freak out, don't panic! I can totally relate to you because I have again increased and again gained....but to be honest, imo your body is way smarter than your mind in this case. Give it time.

Best of Success.

Byrdsong1920 · April 2013

I'll be honest with you....you wont build that much muscle in 2wks.

However for the amount that you are working out daily..is it because you just like working out or you want to increase weight loss? Remember you want to do it at a pace that you can maintain. are you going to forever be able to workout that much daily?

Food wise. Because you jumped from 1500-2000 a day your body may be adjusting and sometimes you gain before you lose. I would also agree that you need to take measurements to monitor the progress and see if that is the right caloric intake for you.. play around with it and see.

try putting it in fat2fit or scoobysworkshop to get a good estimate of where you should be eating

<<

AGREE WITH EVERYTHING SHE SAID. your body needs time to adjust before it will "believe your change is real" lol. Just hang in there. You may be over training ...be sure to keep your "net cals" up too. Too high in daily deficits can make u plateau! Good luck, keep up the hard work!

zaftiggirl · April 2013

This article helps minimize my freak-outs whenever I start a new workout program:

http://www.sparkpeople.com/blog/blog.asp?post=why_the_scale_goes_up_when_you_start_a_new_workout_plan

bethanytowell · April 2013

Your body is in shock, releasing cortisol and you are doing wayyyyyyyyyyyyyyyyyy to much !

You can not do that to your body , or you will become burnt out and frustrated and the same weight.

Incorporating the weights will change things up and will slow down the scale movement. Your calories should probably be more like 3000 with the kind of exercise you are doing.

I would suggest sticking with the trainer, lifting weights and swimming.... Ditch the classes. make sure you have at least 2 rest days a week....FULL REST not active rest. Eat 2000 cal a day

This is my recommendation as well. Id say stick around 1800 cal a day on work out days and 1500-1600 on rest days. That is plenty of fuel for your body as long as you are eating nutritious food. I have done this where I get so excited about working out that i just work out too much and i, like you, put on the lbs. From eating too much "fuel" and not allowing my body adequite rest. Im no expert but thats my 2 cents.

christina0089 · April 2013

Your body is in shock, releasing cortisol and you are doing wayyyyyyyyyyyyyyyyyy to much !

You can not do that to your body , or you will become burnt out and frustrated and the same weight.

Incorporating the weights will change things up and will slow down the scale movement. Your calories should probably be more like 3000 with the kind of exercise you are doing.

I would suggest sticking with the trainer, lifting weights and swimming.... Ditch the classes. make sure you have at least 2 rest days a week....FULL REST not active rest. Eat 2000 cal a day

This is my recommendation as well. Id say stick around 1800 cal a day on work out days and 1500-1600 on rest days. That is plenty of fuel for your body as long as you are eating nutritious food. I have done this where I get so excited about working out that i just work out too much and i, like you, put on the lbs. From eating too much "fuel" and not allowing my body adequite rest. Im no expert but thats my 2 cents.

My trainer also reccomended that I not aim for 1900-2000 cals today reguardless of the amount of excercise I am doing. So I am going to modify my workouts and my diet and see what happens. It's trial and error I guess at this point I just really want less error if possible. I have come so far to back slide and I am afraid I will get discouraged. Thanks everyone for your replys. I have gained some good informations and I hope knowledge. Now just to apply it. :flowerforyou:

Am I my sabatoging my own weight loss efforts?

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