Can anyone help? Undoing all my work at the weekends ...

zummerzet_lou
zummerzet_lou Posts: 159 Member
in Health and Weight Loss
I feel like just giving in, but I can't!

I've made some huge changes to my lifestyle and diet gradually over the last couple of years, and I'm still gaining weight so I must be doing something wrong.

I've mostly cut out the chocolates that I was eating (some days, 2 bars!), exercise 4-5 times a week ...

I still eat too much cake, so there is definitely something else I need to address, but where else am I going wrong?

Replies

  • RGv2
    RGv2 Posts: 5,789 Member
    Your diary isn't public.
  • LynneM150
    LynneM150 Posts: 34 Member
    maybe you're not being honest with your logging. Are you weighing everything and counting everything you eat? I log everything. Even when i go over. I can look back then and check where I'm going over or where I'm eating too much crap.
  • Followingsea
    Followingsea Posts: 407 Member
    When the number of calories you ingest is greater than the number of calories you burn, you gain weight.

    When the number of calories you ingest is the same as the number of calories you burn, you stay at the same weight.

    When the number of calories you ingest is less than the number of calories you burn, you lose weight.

    You are taking in more calories than you are burning. We can't see your diary, so we can't see how reliably you are logging. The only advice we can give you is:

    *make sure you are logging EVERYTHING YOU EAT
    *make sure you are logging HONESTLY. No "oh, well, it was a smaller piece of cake, I'll count it as half a piece" or "I don't want to admit to eating 2 pieces of cake so I will just put down 1.5"
    *make sure you are not overestimating the number of calories you are burning. Be honest with yourself!
  • zummerzet_lou
    zummerzet_lou Posts: 159 Member
    Sorry .. my diary was set to "friends only"

    I try to log everything - even the rubbish stuff ... and I see that my weekend wasn't great, but wouldn't have thought it was bad enough for a gain of 1.6kgs in 2 days ...
  • trogalicious
    trogalicious Posts: 4,584 Member
    Sorry .. my diary was set to "friends only"

    I try to log everything - even the rubbish stuff ... and I see that my weekend wasn't great, but wouldn't have thought it was bad enough for a gain of 1.6kgs in 2 days ...

    water weight.
  • Followingsea
    Followingsea Posts: 407 Member
    Ah, okay, that's the kind of gain we're talking about.

    I haven't looked at your diary yet, but it is incredibly unlikely that you have overeaten to the tune of 12,320 calories over the course of a weekend.

    What's more likely is that your cheat foods were high in sodium and you're retaining more water than you'd expect.

    Continue to weigh yourself daily if you like, but only take note of measurements once a week, under the same conditions. (ie Friday mornings, before breakfast/shower). Your body weight can vary several pounds over the course of the day thanks to several variables - what you're eating, when you last eliminated, how much you've been drinking, water retention, etc. Weighing (or recording) weekly will eliminate a lot of the daily variation and you'll be able to "zoom out" and see long term trends, which is what you're actually interested in.
  • laserturkey
    laserturkey Posts: 1,680 Member
    I think you are eating too little during the week, which leads to the bingeing later on. one day last week your net calories were in the 700 range. EAT. MFP give you more calories to eat when you work out because there is already a weight-loss deficit built into your goal. When you burn even more calories, you can make that deficit too large. Your body needs a certain amount of fuel just to keep the basic machinery running. Try making sure your NET calories each day end up at or above 1200. See how you feel after a week or so of that. I bet you'll find the weekends less challenging if you're better fed throughout the week.
  • Shikonneko
    Shikonneko Posts: 187 Member
    My being scared of your calories aside, it seems like you might do something similar to myself. During the week my universe is structured into little time boxes where everything has a place, and having my "proper meals" just follows easily into that. The weekends, however, become a free-for-all. I turned it around (somewhat) by logging what I was actually eating for a few weeks, and reviewing it. Pizza and BBQ are Saturday staples, so I ended up modifying what and how much of it I ate to reign the shenanigans in some. I won't say it's perfect, Sunday cookies are best cookies and all, but I feel like I have a handle on what exactly is going on.

    Edit addendum: Also I like this tool for every day weighing. https://www.fourmilab.ch/cgi-bin/HackDiet My "official" weigh day is Monday but I like watching the fancy lines.
  • xilka
    xilka Posts: 308 Member
    I don't think your problem is binging on the weekends.
    Actually, IMO, your problem is that you don't eat enough during the week.

    Granted, you shouldn't eat 4000 calories every weekend day, but eating as little as you do during the week is making it difficult for your body to let go of fat. You starve yourself and then you eat way too much. That's a sure fire way of making your body hold on to as much fat as it can when it gets a chance.

    My diary is public. I am a small woman and I eat 1900-2500 calories every day, and I'm still losing.
    I'm an endomorph, so no help from my natural constitution (I can't eat whatever I want and not get fat).
    I choose my foods mindfully and, as you can see, still have ice cream and beer every day.
  • logicman69
    logicman69 Posts: 1,034 Member


    What's more likely is that your cheat foods were high in sodium and you're retaining more water than you'd expect.

    This... cut back on the sodium during the weekends. You will see things even off a bit. I will sometimes go up & down 3-4 lbs in a day, as long as I am trending down during the course of a month, then I don't worry about the occasional small gain.
  • lorenzovonmatterhorn7549
    lorenzovonmatterhorn7549 Posts: 495 Member
    Log absolutely everything you eat and drink and make sure your serving sizes are accurate. As long as you are under your macros on food and are exercising, you will lose. Consistency is key though and you have to get rid of the junk.
  • MzManiak
    MzManiak Posts: 1,361 Member
    You deprive your body all week and eat way under what you should... then you binge on the weekends and your body stores everything because of the fact that you deprive it all week.

    Calculate your TDEE and eat at a moderate deficit, give it a few weeks, and you'll start losing weight.
  • Followingsea
    Followingsea Posts: 407 Member
    Okay, I went back in your diary a bit and found that you've only been logging reliably for a week (this round, at least) - I noticed the join date on the account is from a few years ago?

    This is a marathon, not a sprint. When it comes to fat loss, ~1 lb a week is considered ideal, at least for people who have less than 30 kg to lose. Meanwhile, you can make the scale go up a pound just by drinking half a liter of water. Scaling back how often you weigh can make you more cognizant of trends and reduce your reliance on a number that is plagued by variables up to and including how dense the bedrock under your feet is.

    Keep logging your meals, make sure you're getting ENOUGH food - 1200 is almost certainly not enough - and give it some time before worrying.
  • zummerzet_lou
    zummerzet_lou Posts: 159 Member
    Thanks everyone that has posted,

    I've been trying to get down to approx 55kgs for nearly 4 years now, and instead I just seem to be gradually gaining weight. I'll try and log consistently for the next 2-3 weeks and see how it goes.

    I know I have a habit of "rewarding" myself after exercise ... and especially after a longer cycle ride on Sunday mornings I eat back more calories that I've burnt.
  • trogalicious
    trogalicious Posts: 4,584 Member
    Thanks everyone that has posted,

    I've been trying to get down to approx 55kgs for nearly 4 years now, and instead I just seem to be gradually gaining weight. I'll try and log consistently for the next 2-3 weeks and see how it goes.

    I know I have a habit of "rewarding" myself after exercise ... and especially after a longer cycle ride on Sunday mornings I eat back more calories that I've burnt.

    Logging everything is certainly going to help... and maybe stop viewing food as a reward? You're already aware of what you're doing wrong.. so it's up to you to really take hold of that and fix it.

    I also agree with the others that 1200 is likely not going to be enough food.
  • laserturkey
    laserturkey Posts: 1,680 Member
    Please do increase your daily calories, too. Try it for a month. Don't be afraid of food.
  • michellechawner
    michellechawner Posts: 892
    You deprive your body all week and eat way under what you should... then you binge on the weekends and your body stores everything because of the fact that you deprive it all week.

    Calculate your TDEE and eat at a moderate deficit, give it a few weeks, and you'll start losing weight.

    QFT. and EAT. if you eat too much, exercise. Get a good heart rate monitor to track what you're really burning, and what is over inflation through MFP.
  • Followingsea
    Followingsea Posts: 407 Member
    I know I have a habit of "rewarding" myself after exercise ... and especially after a longer cycle ride on Sunday mornings I eat back more calories that I've burnt.

    Get into the habit of non-food rewards, then :) A hot bath, a haircut, a manicure, window-shopping at various e-tailers... some way to reward yourself without upping your calorie intake.

    eta: Also, read this:

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
  • harleygroomer
    harleygroomer Posts: 373 Member
    I use to have my FREE day each week as well BUT--was gaining losing gaining losing SOOOOOOO I now have one day a month where I am NOT SO rigid in my food choices BUT---I still do watch what I eat. Afterall--my skinny friend says she "watches" what she eats EVERY day and if it works for her
    me too. I do keep dark chocolate pieces when I want a "taste" every now and then and I drink maybe a glass or two of wine in a month. So it isn't too bad--but I always watch---always
  • leelxxsh
    leelxxsh Posts: 28 Member
    I think I found your problem: http://www.myfitnesspal.com/food/diary/zummerzet_lou?date=2013-07-28

    I think you might want to take a look at your portion sizes, as well as what you eat. Even on days that you stay within your calorie limit, a lot of the foods you're eating simply aren't good for your body. For example, instead of fried chicken, try it grilled or broiled. It'll slash your calories in half.

    Good luck!
  • RockinTerri
    RockinTerri Posts: 499 Member
    As others have stated, try to maintain what MFP guidelines are set at. If you're undereating during the week, then splurging on the weekend, your body may be retaining water from the splurges. Trust me, I'm nowhere near perfect, but I try to hit my calories set.

    Good luck!
  • Hornsby
    Hornsby Posts: 10,322 Member
    Most have covered it. You might also want to check your calorie counts. I was just skimming through your diary and saw on Thursday you had a 2 egg Veggie and Ham Omelet and you counted it as 110. That's not possible as 2 eggs are 70 each.
  • KarenisPaleo
    KarenisPaleo Posts: 169 Member
    Calories should really be second compared to WHAT you are eating. In one week you've consumed:
    Scones
    Chips (Big Bag)
    Mince and Cheese Pie
    Cupcakes
    Chocolate Marshmallows
    Generic (Deep Fried) Chips
    Melting Moments Biscuits
    Fruit Crumble Crunch Dessert

    You are depriving yourself of nutrients. You're under eating real food and instead opting for processed carbs = Gain.
  • zummerzet_lou
    zummerzet_lou Posts: 159 Member
    Thanks ... I think this should really be my kick up the bum! Thanks to everyone that has posted - I really appreciate all your replies.

    I've been on this journey for too long, and just when I start making a little progress I think "this 1 x bad food won't hurt", or "I'll eat better tomorrow"

    So, as of this weekend just gone I will log EVERYTHING that passes my lips. That way the vast amount of crap empty calories will be there in black and white!

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