I have been Losing until this week, Gained 3lbs

gedonohue
gedonohue Posts: 4 Member
in Health and Weight Loss
I'm having some trouble understanding how to adjust my intake based on my activity level. I have lost 16 lbs in 3.5 weeks. [I expected the first 2 weeks to be big because it's a complete lifestyle change.] However, I recently gained 3lbs, yet I was at my calorie goal or under each day. With that said, I get in at least 30 mins of cardio every day now. [I stepped up the cardio after the first week.]

I need to adjust something, but I'm unclear on what and I'd like to get that 3lbs off and get back on my target of 1 to 2lbs a week. I have over 100 to lose and I don't want this to set me back...It's a mental thing, but I certainly need advise. I think it has to do with BMR, but I don't understand what settings I need to change.

I need a little help in figuring out what I need to adjust so that my caloric intake is proper and I'm not undereating, or, when I do cardio, I'm eating the proper balance of protein, etc.

Any help would be appreciated.

Replies

  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    I "gained" 4.4 pounds last weekend when I ate a lot of brisket that had salt in the rub and to which I added even more salt. Two days later, the weight was gone and I was back on track.

    What kind of time frame are you talking about for gaining the three pounds? Unless you substantially upped your intake, it seems pretty unlikely that the weight is anything but a blip.
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    Use an online calorie calculator such as Free Dieting or IIFYM Calculator, or just use MFP's when you input your data.

    Body weight fluctuates constantly. Don't weigh yourself everyday because you will develop a problem, I'm serious. Weigh yourself every Friday morning after you use the restroom without your shirt/shorts/pants/ etc.

    That 3 lbs. can be from food not yet digested all the way, it could be from extra sodium if your body isn't use to it, and it could be your hormones as well. In any case, I'm almost certain it's water weight which isn't a big deal.... just drink water and it will flush out.
  • Branstin
    Branstin Posts: 2,320 Member
    You don't need to adjust anything. The weight loss rate will change from week to week due to hormones, bowels, sodium, water, exercise, stress, medication, etc. This is normal body fluctuations and should be expected for most people. This is the reason taking measurements is a good idea. You could lose inches without the number on the scale moving down or even going up. A pound of fat is equal to approximately 3500 calories. Do you feel that you have eaten 3 x 3500 = 10500 over your calorie maintenance level over the last week?

    ETA: Water will flush out the sodium.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Patience it's a normal fluctuation
  • karenMcMillan0712
    karenMcMillan0712 Posts: 82 Member
    I too had the similar issue and have read and studied it. I come to the conclusion that your muscles are retaining water to heal. Someone else wrote drink more water to help. I lost 3 of the 4 pounds within a week. and even tho i gained I see smaller hips in the mirror. So hold on and continue on
  • gedonohue
    gedonohue Posts: 4 Member
    To answer:

    This was only in 1 weeks. I only weigh myself on Mondays.

    I stayed under the allotted Caloric intake every day. I log in every single item, down to the mustard.

    I have read about BMR, but I don't think I understand it very well. I am exercising over 2200 calories in a weeks time and MFP has me at 1,000 so I thought maybe I messed something up there.

    I have to increase my water intake and work more on veggies with fiber. Any thoughts are appreciated, thank you!
  • gedonohue
    gedonohue Posts: 4 Member
    I stayed under the allotted Caloric intake every day. I log in every single item, down to the mustard.
  • MSouthernbelle87
    MSouthernbelle87 Posts: 63 Member
    It could only be water retention. Don't stress about it because that won't help. Wait until next week and see if it was a true gain.

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