What am I doing wrong? Please help me!

brennacr
brennacr Posts: 14
in Health and Weight Loss
I don't know why this is happening, but I have gained back a pound a week for the last month. I am at the gym four times a week, and am only eating about 1800 calories on those days. I had lost these four pounds and maintained it for the last four months, so I don't know why I am gaining them back now, when my eating/exercising habits haven't changed. I would really appreciate any suggestions/advice if you have some! Thanks!

Replies

  • azdeha
    azdeha Posts: 58 Member
    It could be water weight.

    Also remember your body can fluctuate from day to day. Personally I can go up 2lbs in a day then have lost 3 the next. Just keep an eye on it, maybe add more water to your diet, check your salt intake and bear in mind that if you're working out it may be muscle mass. Do you take measurements? They're usually a more accurate portrayal of fat loss vs actual weight loss.


    Edit: just saw you said 1lb a week...not 1lb total. But my advice stands...measure instead of weigh for a little while and see how that affects it.
  • michellekicks
    michellekicks Posts: 3,624 Member
    1800 isn't a steep cut for most people. And 4 times a week isn't a big huge calorie burn. Plus, you're probably eating more than you think you are... we all tend to.

    What is your age, height and weight? How did you arrive at your 1800 goal?
  • brennacr
    brennacr Posts: 14
    Hi, I am 5'2" and currently 130lb. I count calories, so I know it is actually 1800 that I 'm eating, and I burn at least 800 calories each time I am at the gym- according to the machines. I don't know that 1800 is low enough for calories, but it had been working for the last several months, so I kept it as a goal.
  • azdeha
    azdeha Posts: 58 Member
    Sometimes our bodies get used to our calorie intake over a prolonged period of time. Try lowering your intake by another 100/200 a day and see how that goes.
  • hkristine1
    hkristine1 Posts: 950 Member
    It's also possible that you're gaining weight because you're gaining muscle, and muscle weighs more than fat. Have you taken measurements of your arms, hips, thighs, etc? How are your clothes fitting?

    You say you're eating 1800 on days you work out and you burn about 800 at the gym (although I have found the machines to wnot be super accurate as to the calories I'm burning, so that could be part of the problem). What do you eat on days you don't work out, in terms of calories?

    I know MFP suggests eating all your exercise calories - I get the reasoning behind that, but I have modified that for myself because I'm just not hungry for that many calories on days when I work out hard - I feel I'd be overstuffing myself. I usually try to eat at least half of my exercise calories on those days. Sometimes I eat all of them - but often only half.

    I haven't been at this long enough to be an expert, but these are the things that immediately jumped into my mind when I read your post.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Are you losing inches? Have you made any major changes to your exercise routine? Have you begun taking any new supplements? Are you using a food scale to measure your food?
  • knra_grl
    knra_grl Posts: 1,566 Member
    It's also possible that you're gaining weight because you're gaining muscle, and muscle weighs more than fat. Have you taken measurements of your arms, hips, thighs, etc? How are your clothes fitting?


    doh! okay I will say it before someone else does a pound of muscle and a pound of fat weigh the same - a pound is a pound - use a tape measure instead of the scale for a couple weeks

    muscle is denser therefore smaller
  • jweindruch
    jweindruch Posts: 65 Member
    Couple thoughts/questions:
    - Do you drink? Alcohol consumption can give your metabolism a "time out"
    - Lift weights? If you're just doing cardio you may want to add weights too
    - 1700 calories? Might be worth trying a 100 calorie cut to see what the scale does…
  • NRSPAM
    NRSPAM Posts: 961 Member
    IF you were overeating, you would have to eat an extra 500 cal's/day, which would put you at 1300 just to maintain. That means, that unless you are not logging accurately, then you are probably gaining water weight. Honestly though, if you're consistently gaining 1lb/week, that seems like it would be actual weight gain, since water weight fluctuates so much. Do you weigh your food? Do you weigh at the same time of day every week? Also, do you measure?

    Edited to point out that I DID NOT mean that you should eat at 1,300 or below!!! Just wanted to clarify. ;)
  • rachaelbarton
    rachaelbarton Posts: 57 Member
    Maybe have your body fat percentage checked by a personal trainer. This could give some insight into whether you're gaining muscle or fat back.
  • azdeha
    azdeha Posts: 58 Member
    It's also possible that you're gaining weight because you're gaining muscle, and muscle weighs more than fat. Have you taken measurements of your arms, hips, thighs, etc? How are your clothes fitting?


    doh! okay I will say it before someone else does a pound of muscle and a pound of fat weigh the same - a pound is a pound - use a tape measure instead of the scale for a couple weeks

    muscle is denser therefore smaller

    I don't think anyone said a lbs of fat and a lbs of muscle were different...just muscle weighs more than fat therefore the same volume of muscle would weigh more....because as you said..it's more dense.
  • nursegirl2803
    nursegirl2803 Posts: 5
    if you are going to the gym 4 times a week, the weight may very well be muscle that your are building..
  • knra_grl
    knra_grl Posts: 1,566 Member
    It's also possible that you're gaining weight because you're gaining muscle, and muscle weighs more than fat. Have you taken measurements of your arms, hips, thighs, etc? How are your clothes fitting?


    doh! okay I will say it before someone else does a pound of muscle and a pound of fat weigh the same - a pound is a pound - use a tape measure instead of the scale for a couple weeks

    muscle is denser therefore smaller

    I don't think anyone said a lbs of fat and a lbs of muscle were different...just muscle weighs more than fat therefore the same volume of muscle would weigh more....because as you said..it's more dense.

    The quote said "muscle weighs mor than fat" its in the first line
  • azdeha
    azdeha Posts: 58 Member
    But it didn't say 1lbs of muscle weighs more than 1lb of fat..which is what you're implying it did....or at least that's what it looks like you're saying.

    I'm just pointing out that what you're quoting is simply saying what you're saying..that it's more dense, but in a different way.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    if you are going to the gym 4 times a week, the weight may very well be muscle that your are building..

    A lb of muscle a week while eating at a deficit? I'm going to have to disagree. It is really hard to build muscle. Natural bodybuilders are lucky to put on 5-10lbs a muscle a year, so I don't think the OP just went and put on 4lbs of muscle.

    I think OP needs to answer a majority of the questions asked for there to be really any insight on what's going on.
  • heybales
    heybales Posts: 18,842 Member
    Hi, I am 5'2" and currently 130lb. I count calories, so I know it is actually 1800 that I 'm eating, and I burn at least 800 calories each time I am at the gym- according to the machines. I don't know that 1800 is low enough for calories, but it had been working for the last several months, so I kept it as a goal.

    You know you are eating 1800?

    Do you weigh everything you eat but liquids, which are measured for volume?

    Do you weigh packaged food to, know that "about 2 servings" in package is never 2.0, but by weight is probably 2.3 to 2.7, meaning more calories.

    The machines say you burn 800?
    Treadmill is about the only machine, if it asks for weight and is correctly calibrated, that will be really accurate for walking 2-4 mph and jogging 5-6.3 mph.

    Any other machine is not nearly as tested in the lab, nor are their standard formulas for calorie burn for them.

    If your method of losing weight was anything like your description of maintaining, meaning way undereating likely, then you probably have lost muscle mass (ya, you are NOT gaining weight as muscle unless you are eating in surplus and doing heavy lifting) and suppressed your metabolism - meaning you have a very fine line now to not gain weight.

    You likely ate a bit more, and I'm guessing doing mainly cardio with that calorie estimate, your body finally had a chance to store more glucose your workout is asking for.

    But that would tap out a certain point, just as water retention for a new workout would as someone mentioned.

    Ya, if you really gained, liked weighing on a valid weigh-in day that minimized water fluctuations, then your math somewhere is way off.
  • knra_grl
    knra_grl Posts: 1,566 Member
    But it didn't say 1lbs of muscle weighs more than 1lb of fat..which is what you're implying it did....or at least that's what it looks like you're saying.

    I'm just pointing out that what you're quoting is simply saying what you're saying..that it's more dense, but in a different way.

    which is why I said to measure instead of weigh as muscle is smaller but it may not show on the scale?
  • hkristine1
    hkristine1 Posts: 950 Member
    But it didn't say 1lbs of muscle weighs more than 1lb of fat..which is what you're implying it did....or at least that's what it looks like you're saying.

    I'm just pointing out that what you're quoting is simply saying what you're saying..that it's more dense, but in a different way.

    which is why I said to measure instead of weigh as muscle is smaller but it may not show on the scale?

    Uhmmm... if you looked at my entire first paragraph, you would see that after I said "muscle weighs more than fat" I asked if she was measuring, rather than weighing, and asked how her clothing was fitting... read in context, that means that she might be getting "smaller" even if she weighs more because muscle is more dense and therefore a smaller amount weighs as much as more fat weighs. No one said "1 lb of muscle weighs more than 1 lb of fat." That would be ridiculous and is like that stupid riddle "what weighs more - a pound of feathers or a pound of bricks." It seems that for some reason, you just wanted to jump all over a post to prove that you were somehow smarter about this than someone else. Which sucks.
  • togmo
    togmo Posts: 257
    which is why I said to measure instead of weigh as muscle is smaller but it may not show on the scale?

    my missus measures me every so often and I haven't budged on the scales for ages but I have lost 3cm (1in) off my waist and gained 3cm around my shoulders over the last few months.

    These transformations bought about by going to the gym are far better than any change on a scale! Speaking of which I really should get my lazy bum to the gym...
  • hkristine1
    hkristine1 Posts: 950 Member
    if you are going to the gym 4 times a week, the weight may very well be muscle that your are building..

    A lb of muscle a week while eating at a deficit? I'm going to have to disagree. It is really hard to build muscle. Natural bodybuilders are lucky to put on 5-10lbs a muscle a year, so I don't think the OP just went and put on 4lbs of muscle.

    I think OP needs to answer a majority of the questions asked for there to be really any insight on what's going on.

    I know nothing about the science of how quickly muscle builds, but wouldn't it be faster for someone who starts with little muscle to gain muscle more quickly than for someone who is already pretty muscular to bulk up? Similar to how it's easier to lose fat when you have a lot of fat to lose than when you're down to those last few pounds/inches/percentage points? My own experience is that when I take a break from working out for several months, and lose strength, it seems to come back relatively quickly - to a point - and then plateaus. I, however, don't know if that's actually building muscle - or just reconditioning muscle, or whatever.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    if you are going to the gym 4 times a week, the weight may very well be muscle that your are building..

    A lb of muscle a week while eating at a deficit? I'm going to have to disagree. It is really hard to build muscle. Natural bodybuilders are lucky to put on 5-10lbs a muscle a year, so I don't think the OP just went and put on 4lbs of muscle.

    I think OP needs to answer a majority of the questions asked for there to be really any insight on what's going on.

    I know nothing about the science of how quickly muscle builds, but wouldn't it be faster for someone who starts with little muscle to gain muscle more quickly than for someone who is already pretty muscular to bulk up? Similar to how it's easier to lose fat when you have a lot of fat to lose than when you're down to those last few pounds/inches/percentage points? My own experience is that when I take a break from working out for several months, and lose strength, it seems to come back relatively quickly - to a point - and then plateaus. I, however, don't know if that's actually building muscle - or just reconditioning muscle, or whatever.

    Actually no. If someone has a lot of fat to work with (I'm talking very overweight), it would be easier for them to recomp their body than it would be for someone with little muscle to make gains.

    strength =/= muscle gain. You can strengthen the muscles you already have but that doesn't mean you are building additional muscle.

    Some reading:

    http://body-improvements.com/2012/08/22/qa-how-can-i-go-about-building-some-muscle/
    http://body-improvements.com/2013/09/04/can-you-build-muscle-and-lose-fat-at-the-same-time/
    http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html
  • eldamiano
    eldamiano Posts: 2,667 Member
    Must try harder. You probably arent being honest with yourself. All the excuses listed on here - water, sodium, etc - these are cosy excuses designed to make people feel better. Weight loss is all about being tough with yourself.

    Prepare yourself for the worst case and also more likely scenario - i.e. you are eating more calories than you are listing or not burning off enough.
  • GillianMcK
    GillianMcK Posts: 401 Member
    Maybe time to speak to a nutritionist or dietician, you might not be eating enough!!
    I run 4 times a week, weights twice a week and a PT session (tends to focus on cardio) once a week, I'm 1800 calories on my days that I'm not training and add in an extra 200-300 calories on the days I'm training.
    What are your percentages for Carbs, Protein and Fat they might need adjusting, I used to be really high on carbs, loved pasta, bread, rice, noodles, potatoes, PT instructor gave me basic nurition advice when I started and shifted my percentages to 40% carbs, 30% protein and 30% fat (it's a pain in the behind when you first start trying to balance it, these are rough guides not exact, I don't tend to go over/under them by any more than 3% though)
    I also started putting a protein source in my breakfast (protein powder mixed with yogurt as it's east and I don't have to take long to prepare it)
    I took ages to come to terms with eating more having spent so long with the eat less, move more mindset, but it's working for me.
    I had a test done as well on my first dat of PT that measured my resting metabolic rate and thats where the 1800-1900 calories came from, at that point I was only doing PT once a week because of an injury, since I've recovered the nutrition has changed (think diets need to be looked at on a regular basis and changed to match what training you're doing at the time)
    Good luck, stick with it.
  • michellekicks
    michellekicks Posts: 3,624 Member
    Hi, I am 5'2" and currently 130lb. I count calories, so I know it is actually 1800 that I 'm eating, and I burn at least 800 calories each time I am at the gym- according to the machines. I don't know that 1800 is low enough for calories, but it had been working for the last several months, so I kept it as a goal.

    How old are you?

    The machines are not a good estimate of your actual calorie burn.
    Here's a site I use: http://scoobysworkshop.com/accurate-calorie-calculator/

    If you are 18 years old, at 5'2", 130 lbs and average body fat, and you are working out 3-5 hours a week, your estimated BMR is 1325 calories daily and your TDEE is estimated at 2054 calories daily.

    If you are 60 years old, at 5'2", 130 lbs and average body fat, and you are working out 3-5 hours a week, your estimated BMR is 1118 calories daily and your TDEE is estimated at 1733.

    If you are closer to 18 years old, even if your exercise is more like 5-6 hours a week of strenuous work, your estimated TDEE is still only 2286.

    Everything not measured can be misjudged. I know I don't measure cream in my coffee each day, mayonnaise, butter, jam, the marinade I use to bake my chicken breast and a few other things here and there. If your TDEE is somewhere around 2000, it's completely possible that aiming for 1800 calories daily is just putting you right around maintenance, or even above. And while you wouldn't be up enough to gain actual fat, you could have just slowly increased to maintenance which will replenish glycogen stores that are typically exhausted in the first week or so of cutting calories.

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