Frustrated -- gaining weight on 1200 calories + exercise
RElizabethM
Posts: 11
So, I'm getting really frustrated. I started working with a personal trainer about a month ago and have been exercising (cardio and circuit training) ~3 times a week. About two weeks ago I started sticking to 1200 net calories a day. Since I started restricting calories, I have somehow managed to gain 2 or 3 pounds! I know that muscle weighs more than fat, and it's likely that I'm putting on muscle, but that's an awful lot of muscle in such a short period of time. I don't think I look much different, my clothes aren't fitting much better or worse. What is going on? Has anyone else had this experience?
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Replies
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this has happened to me, and yes I hated this, but then there was a drop and those numbers were history. This will happen for you.
Seriously0 -
Most likely you're retaining water to repair your muscles after tough workouts.
I didn't gain weight when I started working with my trainer but my losses slowed considerably. I have been losing fat for sure though based on measurements and looks.
Another option is that you're overestimating your calories burned in your work outs.0 -
Thanks for the input!
I'm being very careful to avoid overestimating calories burned during workouts -- if anything, I think I'm underestimating. I also tend to end up coming short of my 1200 net calorie goal most days. I go over my goal occasionally but at the end of the week I'm below target.
I have had a few bouts of retaining water for a couple of days after a particularly vigorous workout -- the 2 to 3 lb gain is AFTER all that water flushes out. With the water weight, I am the heaviest I have weighed in years, which is depressing. Without it, I'm still heavier than before I started making any kind of effort to lose weight.0 -
By the way- muscle doesn't weigh more then fat. It is like a pound of feathers or a pound of brick. They weigh the same- but like brick, a pound of muscle takes up less space so you will look smaller. But hang in- it doesn't happen overnight!0
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Try upping your calories for a few days and see if that helps.0
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you need to list some basic info like your height, weight and goal weight for anyone to be able to give any sort of helpful advice.0
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I'm 5'2" and I fluctuated between 115 and 116 lbs before I started any attempt to lose weight. I'd like to be between 105 and 108. As of this morning, I am at 118.0
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How much were you eating before you restricted to 1200?0
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You're already at a healthy And LOW weight. Your body doesn't want to lose more.0
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You know what she meant.By the way- muscle doesn't weigh more then fat. It is like a pound of feathers or a pound of brick. They weigh the same- but like brick, a pound of muscle takes up less space so you will look smaller. But hang in- it doesn't happen overnight!
Every body knows a pound weighs a pound.
A square inch of muscle weighs more than a square inch of fat,
So technically muscle DOES weigh more.0 -
You're already at a healthy And LOW weight. Your body doesn't want to lose more.
I'd agree with this.
If you are looking to "tone" then I'd stop worrying about the scales, resistance training, adequate protein, eat around maintenance.0 -
You're already at a healthy And LOW weight. Your body doesn't want to lose more.
This. You are already at a very good weight. If you don't like the way you look still, and want to decrease body fat, start lifting heavy weights. It's the best way to lower body fat and look more "toned". You will not get bulky, I promise.0 -
that depends on her bone structure/frame. I'm also 5'2, I weigh under 110, but I have a rather tiny frame so the extra weight really shows up on me.0
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I think, people at that that low of a weight wanting to lose are unhappy with their body composition, not necessarily weight. I would seriously look into eating at enough cals to maintain your weight but lifting heavy in addition to moderate cardio instead of restricting calories.0
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How much were you eating before you restricted to 1200?
I'm not sure, but it was a lot. I changed jobs in January. Previously I was doing biomedical research, under a lot of stress and not eating much during the day. Now I work at a startup that has catered meals every day and lots and lots of junkfood everywhere. Since changing jobs in January, I've gained about 8 lbs.If you don't eat enough you will stall out or gain weight, such as in your case. So set up your calories right.
http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide
Thanks, this is helpful. According to this, I should be eating closer to 1550 calories a day. Thing is, on days that I exercise, I end up eating 1450-1550 calories a day anyway, does this mean I should eat 1550 every day, even when I don't work out?that depends on her bone structure/frame. I'm also 5'2, I weigh under 110, but I have a rather tiny frame so the extra weight really shows up on me.
My frame is small-ish, I guess. I don't quite look right at this weight, my hips are much wider than they were and my pants don't fit. Honestly that's the thing that is the most motivating to me -- I don't want to give up half my wardrobe because I gained a little weight.0 -
Is it muscle weight? Get your body fat checked and your Body Mass Index. If your body fat is going down, then you are probably gaining muscle weight. When you have muscle, your body burns more calories at rest.
Also, are you overcompensating by eating a little more food because you are exercising? Sometimes we eat more because we say "I can eat that ice cream, because I exercised today." Calories and weight tend to add up that way.
All the best to you.
Visit http://www.webmd.com/diet/features/body-fat-measurement?page=20 -
I'm 5'2" and I fluctuated between 115 and 116 lbs before I started any attempt to lose weight. I'd like to be between 105 and 108. As of this morning, I am at 118.
You are the same height as me and you are trying to drop down to the very bottom of our healthy weight range.
WHY?
If you gain lean muscle and lose fat, you will weigh more than this...
I am currently on 101lbs and am hoping I will get to 110lbs through gaining enough LBM.
1200 kcals is very low even for our size. Aim for 110lbs as your goal for now.
What levels of protein, fat and carbs are you sticking to in your current diet?0 -
I'm 5'2" and I fluctuated between 115 and 116 lbs before I started any attempt to lose weight. I'd like to be between 105 and 108. As of this morning, I am at 118.
You are the same height as me and you are trying to drop down to the very bottom of our healthy weight range.
WHY?
If you gain lean muscle and lose fat, you will weigh more than this...
I am currently on 101lbs and am hoping I will get to 110lbs through gaining enough LBM.
1200 kcals is very low even for our size. Aim for 110lbs as your goal for now.
What levels of protein, fat and carbs are you sticking to in your current diet?
I'm just aiming to get back to what I weighed around this time last year. I miss my old clothes!
About 45% of my calories are from carbohydrates, about 40% from fat, and about 15% from protein. I have a sugar problem, an awful lot of my calories are coming from ice cream and overly-sweetened yogurt. I also have one or two glasses of wine once a week. I realize the sugar and alcohol aren't helping, but the sugar especially is very, very, very hard for me to take out of my diet completely.0 -
I'm 5'2" and I fluctuated between 115 and 116 lbs before I started any attempt to lose weight. I'd like to be between 105 and 108. As of this morning, I am at 118.
You are the same height as me and you are trying to drop down to the very bottom of our healthy weight range.
WHY?
If you gain lean muscle and lose fat, you will weigh more than this...
I am currently on 101lbs and am hoping I will get to 110lbs through gaining enough LBM.
1200 kcals is very low even for our size. Aim for 110lbs as your goal for now.
What levels of protein, fat and carbs are you sticking to in your current diet?
I'm just aiming to get back to what I weighed around this time last year. I miss my old clothes!
About 45% of my calories are from carbohydrates, about 40% from fat, and about 15% from protein. I have a sugar problem, an awful lot of my calories are coming from ice cream and overly-sweetened yogurt. I also have one or two glasses of wine once a week. I realize the sugar and alcohol aren't helping, but the sugar especially is very, very, very hard for me to take out of my diet completely.
Sugar an alcohol are not the enemy (in moderation)
Your protein level is too low if you are looking to spare lean mass while losing fat.
Try going for 25% or thereabouts if it comes to about 2 - 2.5g per kg of your target BW (100 - 125g).
Carbs and fats you can work out based on how you respond to both. If you keep carbs as is, decrease fats to 30%.
I'd probably go for at least 125g protein per day and keep that fixed.
That's actually a good starting point.
A higher level of protein will also help keep you satisfied and should help curb some of those sugar cravings
Definitely up your kcals as per previous posts. Dieting to lose, try to aim for around 10-15% below your maintenance to start with. Factor in your activity levels in to maintenance.0 -
Sugar an alcohol are not the enemy (in moderation)
Your protein level is too low if you are looking to spare lean mass while losing fat.
Try going for 25% or thereabouts if it comes to about 2 - 2.5g per kg of your target BW (100 - 125g).
Carbs and fats you can work out based on how you respond to both. If you keep carbs as is, decrease fats to 30%.
I'd probably go for at least 125g protein per day and keep that fixed.
That's actually a good starting point.
A higher level of protein will also help keep you satisfied and should help curb some of those sugar cravings
Definitely up your kcals as per previous posts. Dieting to lose, try to aim for around 10-15% below your maintenance to start with. Factor in your activity levels in to maintenance.
I am pretty sure the gain is from putting on muscle mass though! Do I really need more protein if I've put on 3 lbs of muscle (or more if I have lost ANY weight from fat) in two weeks? I'll definitely up my calories. I'll try increasing protein too and see what happens...0 -
Sugar an alcohol are not the enemy (in moderation)
Your protein level is too low if you are looking to spare lean mass while losing fat.
Try going for 25% or thereabouts if it comes to about 2 - 2.5g per kg of your target BW (100 - 125g).
Carbs and fats you can work out based on how you respond to both. If you keep carbs as is, decrease fats to 30%.
I'd probably go for at least 125g protein per day and keep that fixed.
That's actually a good starting point.
A higher level of protein will also help keep you satisfied and should help curb some of those sugar cravings
Definitely up your kcals as per previous posts. Dieting to lose, try to aim for around 10-15% below your maintenance to start with. Factor in your activity levels in to maintenance.
I am pretty sure the gain is from putting on muscle mass though! Do I really need more protein if I've put on 3 lbs of muscle (or more if I have lost ANY weight from fat) in two weeks? I'll definitely up my calories. I'll try increasing protein too and see what happens...
3lb of lean mass in 2 weeks. Highly unlikely... no way. I'm sorry. That is just way too fast for it to happen.
ESPECIALLY at the low level of kcals and protein you have been consuming.
Just as a sidebar ... I am gradually increasing my kcals as I try to gain lbm and have a TDEE (my BMR + activity factored in for maintenance) around 1650kcals per day. I am sitting now on 1765kcals per day and increasing this gradually every week.
It took several months to put on just over 1kg (almost 2.5lb) of lean mass through consistent eating and training.
It's a slow process for women in particular.n But I gained minimal fat in that period so lean bulking basically.
you want to lose fat but retain as much of your lean mass as you can while you lose fat (or gain a bit if possible).0 -
Make sure youre counting properly. You might be off on some of your macros.0
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Sugar an alcohol are not the enemy (in moderation)
Your protein level is too low if you are looking to spare lean mass while losing fat.
Try going for 25% or thereabouts if it comes to about 2 - 2.5g per kg of your target BW (100 - 125g).
Carbs and fats you can work out based on how you respond to both. If you keep carbs as is, decrease fats to 30%.
I'd probably go for at least 125g protein per day and keep that fixed.
That's actually a good starting point.
A higher level of protein will also help keep you satisfied and should help curb some of those sugar cravings
Definitely up your kcals as per previous posts. Dieting to lose, try to aim for around 10-15% below your maintenance to start with. Factor in your activity levels in to maintenance.
I am pretty sure the gain is from putting on muscle mass though! Do I really need more protein if I've put on 3 lbs of muscle (or more if I have lost ANY weight from fat) in two weeks? I'll definitely up my calories. I'll try increasing protein too and see what happens...
3lb of lean mass in 2 weeks. Highly unlikely... no way. I'm sorry. That is just way too fast for it to happen.
ESPECIALLY at the low level of kcals and protein you have been consuming.
Just as a sidebar ... I am gradually increasing my kcals as I try to gain lbm and have a TDEE (my BMR + activity factored in for maintenance) around 1650kcals per day. I am sitting now on 1765kcals per day and increasing this gradually every week.
It took several months to put on just over 1kg (almost 2.5lb) of lean mass through consistent eating and training.
It's a slow process for women in particular.n But I gained minimal fat in that period so lean bulking basically.
you want to lose fat but retain as much of your lean mass as you can while you lose fat (or gain a bit if possible).
If it's not muscle, I have no idea what it is
I don't think it's water -- that has come and gone a few times over after intense workouts.
I don't know how I could be gaining fat, I'm eating less than my BMR. I feel stronger, my boyfriend says I look leaner, but I don't see it and the scale keeps going up. This is just... the most confusing 0 -
Sugar an alcohol are not the enemy (in moderation)
Your protein level is too low if you are looking to spare lean mass while losing fat.
Try going for 25% or thereabouts if it comes to about 2 - 2.5g per kg of your target BW (100 - 125g).
Carbs and fats you can work out based on how you respond to both. If you keep carbs as is, decrease fats to 30%.
I'd probably go for at least 125g protein per day and keep that fixed.
That's actually a good starting point.
A higher level of protein will also help keep you satisfied and should help curb some of those sugar cravings
Definitely up your kcals as per previous posts. Dieting to lose, try to aim for around 10-15% below your maintenance to start with. Factor in your activity levels in to maintenance.
I am pretty sure the gain is from putting on muscle mass though! Do I really need more protein if I've put on 3 lbs of muscle (or more if I have lost ANY weight from fat) in two weeks? I'll definitely up my calories. I'll try increasing protein too and see what happens...
3lb of lean mass in 2 weeks. Highly unlikely... no way. I'm sorry. That is just way too fast for it to happen.
ESPECIALLY at the low level of kcals and protein you have been consuming.
Just as a sidebar ... I am gradually increasing my kcals as I try to gain lbm and have a TDEE (my BMR + activity factored in for maintenance) around 1650kcals per day. I am sitting now on 1765kcals per day and increasing this gradually every week.
It took several months to put on just over 1kg (almost 2.5lb) of lean mass through consistent eating and training.
It's a slow process for women in particular.n But I gained minimal fat in that period so lean bulking basically.
you want to lose fat but retain as much of your lean mass as you can while you lose fat (or gain a bit if possible).
If it's not muscle, I have no idea what it is
I don't think it's water -- that has come and gone a few times over after intense workouts.
I don't know how I could be gaining fat, I'm eating less than my BMR. I feel stronger, my boyfriend says I look leaner, but I don't see it and the scale keeps going up. This is just... the most confusing
Eating less than your BMR is a BAD thing.
Stop worrying about it. STop putting all your energy into watching the scales. Take your measurements and look in the mirror.
Eat well, and don't starve yourself on less than BMR, that is a recipe for long term disaster. I know from bitter experience.
Seriously, start off more or less where i pointed you to and see how you go over a few weeks then adjust accordingly.
You are in the early stages yet so stressing over it now is a bit pointless.
If you are tracking here then keep doing it and all that data will be your guide.
If you are tracking, make sure you are not guessing amounts but actually weighing them.
Good luck 0 -
You're not putting on muscle after just one month in a deficit. Believe me.
More than likely you're not eating enough, your body is hanging on to water to repair your muscles after strenuous exercise. You need to eat well when working out..you wouldn't run your car on virtually no gas would you?0 -
A good PT will help you with your diet. Like alot of people on here you are making your weight loss the primary target, but over time getting lean and changing your body shape will be much more beneficial0
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I lifted this from a past MFP post and it's worth restating here... and YES, one month is "starting" a workout plan.
__________________________________
Why the Scale Goes Up When You Start a New Workout Plan
By Chalene Johnson
Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.
The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!0 -
Hi Hi,
Firsty, You need to understand that 1200 calories is the absolute minimum a woman should take on in a day. This is already creating a large calorie deficit and you should lose weight without any exercise. When you exercise you burn even more calories so you should eat more. If you don't you are putting your body in starvation mode and it will hang on to as much of it's fat stores for as long as possible and you will be increasing your muscle mass because of the training (hence the weight gain). If you eat only 1200 calories and then exercise for 1 hour and burn 450/500 calories you are forcing your body to survive on 750-800 calories a day. It is not enough!!!
The best way to monitor calories earned by exercise is to use a heart rate monitor. You program in your current weight, age and height and most of them monitor calories burned. When you earn these calories you should try and eat them if you are focusing on 1200 calories on a normal day without exercise. I am not saying eat rubbish but fuel your body for the exercise. You will still oose weight and you will get more from your exercise because you will have enough energy to give more.
Trust me I have been there and it is soul destroying when you eat so little, exercise and the scales do not move. The only thing you will succeed in is demotivating yourself thinking that no matter what you do nothing works and then you run the risk of falling back into old bad habits.
General rule of thumb for safe health weight lost is to create a calorie deficit of aroung 500/600 calories a day.
Keep your chin up and enjoy the extra food that you earned.
J
-x-0 -
I know that muscle weighs more than fat
Nope. Muscle is more DENSE than fat but does not weigh more.0
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