Diet and Exercise for three weeks - Gained 3 pounds?

maybe weigh yourself again in a few days. As a woman, we have weight fluctuations at certains times of the month. Try weigh yourself at the same time each month.

Are you eating your exercise cals back?

I am so gutted, I have the same problem..... Been eating around 1200 most days (this excludes my cheat days) and been working out 5 times a week and I've picked up 3 lbs!!!! really upset over this!:sad:

do you drink enough water? Also, have your rest day the day before you weigh in. Weigh in at the same time/day each week if that is how often you weigh. Be patient

Also take into consideration about muscle gain.

I know you said you feel like your burning more weight then gaining muscle, but - rememer "cardio" will build muscle also.

Maybe take the approach of Measuring yourself, To see if there is actual fat loss - Also the more muscle you have the more "fat" you burn.

This is just what I thought reading your story.

Definitely measure!! The scale is not the only truth!

Also take into consideration about muscle gain.

I know you said you feel like your burning more weight then gaining muscle, but - rememer "cardio" will build muscle also.

Maybe take the approach of Measuring yourself, To see if there is actual fat loss - Also the more muscle you have the more "fat" you burn.

This is just what I thought reading your story.

Agree with the measuring, but the weight gain is very unlikely to be muscle gain after only 3 weeks

Also take into consideration about muscle gain.

I know you said you feel like your burning more weight then gaining muscle, but - rememer "cardio" will build muscle also.

Maybe take the approach of Measuring yourself, To see if there is actual fat loss - Also the more muscle you have the more "fat" you burn.

This is just what I thought reading your story.

Agree with the measuring, but the weight gain is very unlikely to be muscle gain after only 3 weeks

Hmmmm. But she is working out 5 Times a week, Split cardio everyother day, with weights the counter part, then splitting weights WITH cardio. Like i said Cardio Builds muscle, Just an option.

3 weeks can see some muscle build. Especially if she used to work out, from muscle memory etc.


Taken from an article from previous post:


"""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. """



>> 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.

Yep drink a ton of water. Check your sodium intake. A lot of "health" food is full of sodium.

Don't eat your calories back (eat 1200 calories (or whatever was recommended) and try to burn at least 500 - Don't eat extra because you burned 500)
Drink more water.
Also log even licks, tastes or bite you take - in average a lick taste or bite will add 25 calories each - that is very dangerous for someone trying to lose weight (I learned that the hard way... I had the habit of tasting my kids food or finishing that last bit they left on their plates. mindless eating is a hard habit to kick)
up your exercise every week even if it is for an extra 30 min once or twice a week
you can take classes too - great way to burn calories without getting bored - I learned to like zumba.
Take stairs instead of elevator as much as you can - or walk anywhere that is close enough - park far from the store.
Be careful with the "hidden calories" - Ex: salad dressings, juice. Stay away from DIET soda or diet juice or anything like that.. they will make you gain weight - the crap that is in it will make you fat even when it is 0 cal.
Cheese is another SOB (I love cheese but it doesn't love me)
Calories is important but food choice is even more important - Your body will process a 200 cal banana differently than it will process a 150 calorie bag of chips.. you are better off eating the banana.
Sodium intake too! Yes those lean cousine (sp?) or smarter ones sounds great but it has wayyyy too much sodium! eat fresh.

*Lost 60 lbs twice (lost then got pregnant then lost again) and I worked for weight watchers.
Trust me it is NOT easy! I put about 10 lbs back on and now I am back on my healthy routine.
I feel your pain... I haven't lost a single freaking lb in about 2 1/2 weeks but they key is to keep doing the right thing.

Same thing happened to me but gained four. Do not eat fruit juice from a store too much sugar. Two, eat butter good for you ;margarine is bad for you; causes gain weight. Body is doing a reset!!!!! Three, Must change the way you eat, example big breakfast, good lunch, very small supper and snack. Four, Get more sleep; sleep helps in weight loss. Five, Do not eat after 9:00 PM. Added a walk--- Lost it all in a week plus a pound and a paints size. calorie count might be too low and your body may have gone in a different mode. Six,Increase protein intake you need good fat to lose fat!!!(Krill oil). Check your measurements you may have lost inches which is better that means you gain muscle. Change your mind set-- stress causes weight gain. Be Blessed and know that you are.

I am so gutted, I have the same problem..... Been eating around 1200 most days (this excludes my cheat days) and been working out 5 times a week and I've picked up 3 lbs!!!! really upset over this!:sad:

stay with it and you will see the results measure yourself sometimes the scale does not tell you the changes that are happening , give yourself time and patients.