1 week of diet/exercise= 3lb weight gain?!

Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:
:drinker: Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
:drinker: Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
:drinker: 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
:drinker: Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
:drinker: Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
:drinker: Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
:drinker: Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
:drinker: Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
:drinker: Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
:drinker: Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
:drinker: Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
:drinker: TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.

I love the chart! I wonder if the muscle repair would apply to me. I've started jogging, which I haven't done before. I just didn't expect to initially gain weight. When I've started diet/exercise before, I haven't initially gained this much weight before.

I love the chart! I wonder if the muscle repair would apply to me. I've started jogging, which I haven't done before. I just didn't expect to initially gain weight. When I've started diet/exercise before, I haven't initially gained this much weight before.

Any kind of new exercise regimen or increased intensity of an existing program is going to cause fluid retention for muscle repair...so yes...it would apply to you.

To boot, daily weight fluctuations for the average person can be a good 1-3 Lbs regardless of exercise or whatever. All kinds of things can influence water weight, not to mention more or less waste in your system, etc. You also need to weigh in at roughly the same time on the same scale and under roughly the same conditions...and from there, you really have to track the trend, not weigh in to weigh in.

As you can see from the graph that was posted, weight loss isn't linear....your maintenance won't be static either...you're going to have to come to some kind of understanding and terms with natural weight fluctuations or you're going to go bat **** crazy and most likely will lose all motivation all because of something that just occurs naturally and you have no control over.

For those of you who are lifting weights to lose weight, keep in mind that you will build muscle. Muscle weighs more than fat and can be the reason for your increase in weight. As an alternative you can lift less weight, but do more reps!