Frustrated: Dieting, Exercising and Still Gaining Weight

flrancho
flrancho Posts: 271 Member
in Health and Weight Loss
Just curious if anyone else has problems with this. I've been dieting, exercising and still have been managing to gain weight.

I stay within my calorie goals, and try to stay within my fat, sodium, carbs, protein, etc goals as well. I try to make healthier eating choices, but I do select unhealthy foods as well, as long as they're smaller portions and fit into my diet plan.

I exercise most days of the week, though it might be light in the form of a walk or riding a bike, averaging about 61 to 120 calories burned this way. I try go get in a minimum of 30 minutes of exercise a day. On top of the 30 minutes of cardio I try to do some strength training throughout the day (stretches, sit ups, lunges, etc.)

Yet, here I'm, I've gained 10 pounds back in the last month and I'm almost 200 pounds again.

I'm getting frustrated and don't know why I'm gaining despite the diet changes and exercise when I was previously loosing weight doing the same thing I am now.

Thoughts or suggestions?

Replies

  • GiveMeCoffee
    GiveMeCoffee Posts: 3,556 Member
    Without seeing your diary it's hard to tell. But make sure you are accurately measuring and logging everything you eat & drink, so that you are not overestimating your intake.
  • Francl27
    Francl27 Posts: 26,371 Member
    You're probably eating too much. How did you determine your goal? Do you eat exercise calories? You might be overestimating them. Do you weigh all your food?
  • Azurite27
    Azurite27 Posts: 554 Member
    If you're eating back your exercise calories, make sure you're not overestimating burn. I only log half of what MFP or the machine says.
  • juleszephyr
    juleszephyr Posts: 442 Member
    Open your diary so people can see what you are eating. Go back to basics and weigh measure everything and give that a couple of weeks.
    Look at your calorie goals etc and make sure you are set up to achieve what you want to achieve.
    Good luck...
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    half an hour of cardio that only burns 60-120 cals? i dont mean this to sound mean, but i think you need to put a bit more effort in if you want to see an improvement in your fitness
  • flrancho
    flrancho Posts: 271 Member
    I take it easy exercising since I have dislocating knee caps. Unfortunately if I go at it too hard and I end up popping my knee out I'll be out of commission in terms of exercise for a week while I heal. I have to be careful how much I push my knees, so I generally stick to steady walking or steady cycling. I can lightly jog, but for obvious reasons I don't like to do so on uneven surfaces (which means treadmill), and I generally like to have someone else around when I'm jogging, just in case I go down.

    Anyway, I do consume calories burned in exercise, so its a good possibility that my pedometer, bike or MFP is overestimating how much I'm burning, which is pretty sad given that I'm only burning 60-120 anyway. I'll try putting only half of what it says I'm burning and see if that makes a difference. I used to weigh out food all the time, but I've taken to estimating recently (deck of cards = about 3 oz meat), though I generally still measure out other things like cereal, rice, etc.
  • pluckabee
    pluckabee Posts: 346 Member
    If you are only doing light exercise I wouldn't bother eating back exercise calories at all - light activity is usually included in your activity multiplier, even 'sedentary' expects a few steps.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    . I used to weigh out food all the time, but I've taken to estimating recently

    bingo!

    this answers your question... weigh and measure EVERYTHING

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