4th week turning into a disaster

Spiderkeys
Spiderkeys Posts: 338 Member
in Health and Weight Loss
This is becoming frustating, i've just started my 4th week of dieting, First week I lost 2kg from 113kg to 111kg, second week I lost 3kgs (111kg-108kg), 3rd week I lost 2.1kg, 108-105.9kg , the first 2 days on week 4, I've done nothing but gain weight, like 106.3 and now 106.8, just can't get near the 105kg.

Just not satisifed if my weight loss stops there, my eating habits are the same, 1600 calories a day which this site suggests, I also do hard labour volunteered work serveral days a week, weights, and walk the dog for an hour everyday, I've never been this active.

I mean if I'm gonna be putting on weight, I might as well do it the fun way, and drink beer and lounge around all day.

Could someone look into my diary and see where I'm going wrong, is my breakfastes too small or my dinner's too big?

Replies

  • kaylaknight4247
    kaylaknight4247 Posts: 31 Member
    I don't trust MFP with the calories suggestion -- it says I'm supposed to eat under 1200 calories -- of which I have in the past and only gained weight because I was undereating. Especially as a guy, and being active, you need to be eating more. Eat higher quality foods and focus on that, but eat much more. It will rev your metabolism. Try to find your BMR on another website, and go from there -- after that you should NET that amount or above, but below your maintenance calories. So if you work off 300 calories, you need to eat 300 more calories a day, so you're not netting below your Basal Metabolic Rate.

    Eat more move more seems to work for a lot of people, especially those who've hit a plateau. Also be sure to do a mix of cardio and weight lifting, and focus on gaining health, not losing weight. It will give you the fastest results when you don't fight your body but instead work with it.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Well weight loss isn't linear so it will vary. Some you gain, some you lose. But in the end, it's about trends. Second, if you do the MFP method, then you should eat back exercise calories or at least account for it in your lifestyle. Overall, 1600 calories isn't much for an active man. Another 500 calories or more would probably do you really good.
  • samammay
    samammay Posts: 468
    You cant count 2 days towards a week. A week is a week and 2 days is 2 days. Your weight could fluxuate as much as 2 or 3 KG in a day.

    Your diary looks fine. If the number you are seeing upsets you, dont get on the scale. You are doing things right and freaking out about the dailies is just going to drive you mad. I weight every day just because I like to track numbers and I like graphs. I should lose 2 pounds a week. I recently had a week where I didnt lose anything. A whole week. But when I looked back 2 weeks, I had lost 5 pounds. Its all about perspective. With weighing daily, at least half the days I am up from the previous day or my low point. Drives me crazy but I cant let it affect me. Daily changes are meaningless.

    Stick to your diet and you will be fine. Dont let the scale fool you. Your body is reacting just right.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    I don't trust MFP with the calories suggestion -- it says I'm supposed to eat under 1200 calories -- of which I have in the past and only gained weight because I was undereating. Especially as a guy, and being active, you need to be eating more. Eat higher quality foods and focus on that, but eat much more. It will rev your metabolism. Try to find your BMR on another website, and go from there -- after that you should NET that amount or above, but below your maintenance calories. So if you work off 300 calories, you need to eat 300 more calories a day, so you're not netting below your Basal Metabolic Rate.

    Eat more move more seems to work for a lot of people, especially those who've hit a plateau. Also be sure to do a mix of cardio and weight lifting, and focus on gaining health, not losing weight. It will give you the fastest results when you don't fight your body but instead work with it.

    MFP would never suggest you eat under 1200 calories. The program will not allow it to go under 1200 calories as that is the standard set by the NIH. Additionally, MFP is a dummy system. It calculates your estimated TDEE based on your inputs and subtracts your ideal deficit. What MFP doesn't realize is if your goal is too aggressive. For example, if you have 20 lbs to lose, MFP will not prevent you from putting 2 lbs a week, which is too aggressive. Ideally, you want to follow the below method and then still eat back exercise calories or account for it in your lifestyle. For example, if you workout 5 days a week, you can set your account to moderate to highly active and not eat back exercise calories.


    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
  • PippiNe
    PippiNe Posts: 283 Member
    Stick with what you've been doing, your diary looks fine (except for Monday's ;o) Weight loss is not linear, it will stall and start. I can go for a week or more at about the same number on the scale, then suddenly the next day drop 2 lbs. You've dropped 6 lbs in one week, 4 in the next, those are terrific losses! However, if all weight loss came off that quickly and easily, the world as a whole would not be fat. Stick with what you've been doing, the weight will come off. If you have not changed up your exercise routine, try something fresh for a few days. Sometimes just a change in your fitness routine is all it takes to kickstart the loss again.
  • merecard
    merecard Posts: 56 Member
    My trainer says you are suppose to switch things up every 3-4 weeks because of muscle memory. You might not be eating enough calories to sustain you either. My trainer also says to eat a healthy carb with protein. (apple with cheese - Peppers with Hummas....) It's normal to have a week or two that you don't see any changes, just get back out there and show that dang 'ol scale who is boss! It just might be time to add some more weights to your reps or more reps or a different activity. and then in a couple of weeks go back, switch it up a bit! If you were doing an activity for 4 weeks, it is probably getting easier than when you started, add more to it, change it up! Make your muscles confused again!! Good Luck!!
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    I'd suggest patience, it will take time, a few days scale weight is meaningless.
  • merecard
    merecard Posts: 56 Member
    I just took a peek at your diary. I only noticed one thing that might have a negative impact on your weight loss success, and that was the sugar that you are having in the day. I struggle with this as well. I find it VERY hard to stay at or under that magic number, but when I do, that is when I see the weight coming off.
  • howardheilweil
    howardheilweil Posts: 604 Member
    You've been following the program for less then 4 weeks and your weight loss has been excellent! Keep up the good work!
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    My trainer says you are suppose to switch things up every 3-4 weeks because of muscle memory. You might not be eating enough calories to sustain you either. My trainer also says to eat a healthy carb with protein. (apple with cheese - Peppers with Hummas....) It's normal to have a week or two that you don't see any changes, just get back out there and show that dang 'ol scale who is boss! It just might be time to add some more weights to your reps or more reps or a different activity. and then in a couple of weeks go back, switch it up a bit! If you were doing an activity for 4 weeks, it is probably getting easier than when you started, add more to it, change it up! Make your muscles confused again!! Good Luck!!

    I'd find a new trainer, lots of unsubstantiated myth there.
  • JustMeee333
    JustMeee333 Posts: 233
    Is it not perhaps water retention? If you're eating too much salt this can cause it, as can not drinking enough water.

    (and yes it is possible for men to get water retention too, Just incase anyone's thinking otherwise.)


    Edited also to say, stop weighing yourself everyday if it's going to bother you seeing your weight fluctuate that much. Mine tends to do that too, then suddenly it'll all come off the day I actually weigh. So hold out 'changing' too much until your proper weigh day.
  • Spiderkeys
    Spiderkeys Posts: 338 Member
    Thanks for your suggestions, I just stick to it and show my scale who's boss, and try a new workout and confuse my muscles, and keep an eye out for my sugar intake.

    Tommorow is a new day and looking forward to my new routine of excercise.

    (And might just put those scales in the cupboard and out of sight)
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    "Muscles are incapable of being “confused.” Despite the claims, you cannot “confuse” your way to anything. Most importantly, you’re trying to get stronger, not confuse and thus significantly limit and undermine your progress."

    http://articles.elitefts.com/training-articles/muscle-confusion-debunked/
  • pobalita
    pobalita Posts: 741 Member
    You are losing fast! My less-than-perfect mental metric conversion says you've lost around 15 pounds in three weeks. Anything over two pounds per week is considered very aggressive.

    The fluctuation you see this week is likely water retention.
  • kat239
    kat239 Posts: 92 Member
    Try weighing yourself just once a week rather than every day give your body a chance.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    I'm inclined to say it's water retention and/or normal fluctuation. My weight varies every single day. Usually I have a loss for like 2 days and then the rest of the week it fluctuates up to a lb, and then drops back off. It's weird, but I know it's normal and I don't stress out about it. As long as there's a downward trend, I'm doing things right.

    Give it some time, and make sure you're drinking plenty of water!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    I just took a peek at your diary. I only noticed one thing that might have a negative impact on your weight loss success, and that was the sugar that you are having in the day. I struggle with this as well. I find it VERY hard to stay at or under that magic number, but when I do, that is when I see the weight coming off.

    Sugar doesn't prevent weight loss. Sugar is a carb which is a calorie. If calories in is less than calories out, then fat loss will occur. The biggest determine is if you are accounting for all your calories correctly.


    OP, I would suggest dropping your deficit to 1.5lbs per week. There are many days you are only at 1400 calories with little protein which isn't going to be beneficial for muscle retention or pushing yourself during workouts. Especially look to up you protein.

    If it makes you feel better, I am 5'11, 31, 186 lbs, desk job and 6 hours of exercise a week and I am losing at 2400-2600 per day.
  • bridgie101
    bridgie101 Posts: 817 Member
    This is becoming frustating, i've just started my 4th week of dieting, First week I lost 2kg from 113kg to 111kg, second week I lost 3kgs (111kg-108kg), 3rd week I lost 2.1kg, 108-105.9kg , the first 2 days on week 4, I've done nothing but gain weight, like 106.3 and now 106.8, just can't get near the 105kg.

    Just not satisifed if my weight loss stops there, my eating habits are the same, 1600 calories a day which this site suggests, I also do hard labour volunteered work serveral days a week, weights, and walk the dog for an hour everyday, I've never been this active.

    I mean if I'm gonna be putting on weight, I might as well do it the fun way, and drink beer and lounge around all day.

    Could someone look into my diary and see where I'm going wrong, is my breakfastes too small or my dinner's too big?

    It looks pretty straightforward to me. This is what always happens to me.

    first week, you lose your allotted quantity of fat (1kg or 1lb? what did you set it to?) and a heap of water that was hanging around your ankles, etc.

    Second week, you look like you've lost your allotted kilo/lb of fat and some more fluids. did you have oedema?
    third week ditto.

    Let's face it. You only lost the actual fat that you reduced calorie intake for. And the rest was water.

    So now you play catchup. That means every week you still lose fat but it doesn't show on the scale for a few weeks till you've paid off all the water. :D

    I am bad at explaining it but basically, you're still losing fat this week. Your diet isn't failing.

    Trust the process. :) Have faith in the process. The maths is good, the physics is good. Don't give up. :)
  • chad_phillips1123
    chad_phillips1123 Posts: 229 Member
    You're doing well. I'd say plan on having plateau's occasionally. From what I've read, the body needs some time to adjust after you've lost a deal of weight. And with normal flucuations in weight will cause loss to be less than linear. If you're the type to get caught up in numbers, you may want to weight less often.

    I'd also say start measureing (neck, chest, waist, biceps, thighs, whatever). You could be losing fat and gaining some water and mucscle.

    I was on a plateau for a about a month; kept losing and gaining the same 4-5lbs. When I did my monthly measurements and got to look at them, I'd lost inches. And I'll take losing inches to lbs anyday!
  • Spiderkeys
    Spiderkeys Posts: 338 Member
    Weighted myself just one more this morning, and back to 105.9kg, (amazing what a sleep can do) now put away the scales, now Ill say who cares about weight as long as you look slim and healthy, I've lost 3cm off my neck, 6cm's off my chest, 4cm off my waist, and about 3cm off my biceps.

    Always thought a diet meant just Weight Loss, but it's not to be, i'm certainly feeling healthier and slimmer!
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    Always thought a diet meant just Weight Loss, but it's not to be, i'm certainly feeling healthier and slimmer!
    That's the biggest success right there!

    Now let's have no more of this negative self-talk, ok? :wink: The number on the scale is not as important as how you feel. If I see you doing something goofy, I'll call you on it. I've got tons of experience with losing weight. It's the keeping it off that's always been my problem, and now that I've committed to logging everything, always, on MFP, and weighing regularly, I've got that licked.

    You know you don't get to go back to just lying around and drinking beer after you've reached your goal, right? :brokenheart: Sorry. If you want beer, you have to fit it in to your calorie allotment and stay active, from now on. It's a lifestyle change, but the good news is it's a lifestyle change that allows you to live longer, thereby enjoying more lying around and more drinking beer. :drinker:

    (In another life, on a different weight loss forum, they called me Cpl. Marochka, because I am a "weight loss Marine!")

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