A Gain

Foxymoron59
Foxymoron59 Posts: 12
in Health and Weight Loss
I've only been doing this for four weeks and had lost 5.4kg, this week I am showing a gain of .4. I have come in under my calories every day and trying not to eat my exercise calories (I walk a 40 minute fast walk every day). I am trying to track faithfully, still learning there though, and I know my sugar has been way up as I also gave up alcohol when I decided to lose weight and immediately developed a major sweet tooth which I never had before. I feel a bit despondent but keep reminding myself that I am still 5kg lighter than I was five weeks ago but any tips or suggestions as to where I might be going wrong would be great, from those of you who know a bit more than I do about this stuff. I am also lifting weights every second day, 5kg ones, and making that up as I go as well, but lifting nevertheless.
Any suggestions?

Replies

  • Ninkyou
    Ninkyou Posts: 6,666 Member
    It's probably water. If you had higher sodium lately, or did more exercise, you'll retain water.
    It'll go away, give it a couple days. Just keep doing what you're doing.
  • _jordy_
    _jordy_ Posts: 26 Member
    Realize that you're talking about .4 of a pound. That's nothing.
    You know you haven't gone over. Just keep focusing on losing inches not on the scale.
  • Francl27
    Francl27 Posts: 26,371 Member
    Water weight. Or you didn't pee or poop or something... Small weight gains are normal, as long as you're tracking your food properly and eating at a deficit it just can't be fat.
  • alyhuggan
    alyhuggan Posts: 717 Member
    That sodium on Thursday probably didn't help
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    are you weighting your food with a food scale?

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    This link made me realize I was under estimating calories.

    As well where are you getting the calories burned number? MFP is known to be off...

    Looking at your diary I noticed you haven't eaten back your exercise calories most days. You should.

    Sodium levels are quite high could be water retention.

    .4kg back is not that big of a gain but I can understand why you would wonder. but not to worry it happens...I gain 2.5lbs 2 weeks ago when I started a new exercise routine...it was water retention and I knew it was but was still a bit of a bummer.
  • Foxymoron59
    Foxymoron59 Posts: 12
    Thanks so much for your replies. I know 400g isn't a big gain but I'm meant to be losing at this stage! Should I really be eating back my exercise calories? I know I let myself get so hungry yesterday I ended up eating crap last night, won't do that again. I am going to be more meticulous about how I measure and weigh every single thing for this week and see how I go. And I definitely won't allow myself to get so hungry.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    If you are following MFP guidelines yes eat some exercise calories back.

    Don't be hungry.
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    Thanks so much for your replies. I know 400g isn't a big gain but I'm meant to be losing at this stage! Should I really be eating back my exercise calories? I know I let myself get so hungry yesterday I ended up eating crap last night, won't do that again. I am going to be more meticulous about how I measure and weigh every single thing for this week and see how I go. And I definitely won't allow myself to get so hungry.

    Scales aren't that accurate, there is no way to know if you have gained. If you obsess about every half pound you are in for miserable life.

    Only weigh yourself once a month.
  • Foxymoron59
    Foxymoron59 Posts: 12
    Thanks Steff. :) And, Alan Marshall, once a month? That's not a bad idea. Wonder how many people do that? Thanks again.
  • j6o4
    j6o4 Posts: 871 Member
    MFP way, you eat back exercise calories. If you dont want to eat back your exercise calories, find out your TDEE and subtract at most 20%.

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