1200 calories plus exercise and I have Gained Help Please!

You need to eat your exercise calories or you are putting your body into starvation mode.

This is not true.

However, if you believe it to be true, please share a citation to a peer reviewed study that supports this.

I have a cheat day every Friday usually, but it's never over 7000 calories.i have opened my diary if that's any help :-)

You have a cheat DAY every Fri? Never over 7000 cals? Well your cheat day could be derailing your efforts. 7000 cals? Wow. If you feel the need to eat that much, it is possible you are not eating enough during the week.
Other than that, we would have to see your diary. I'll restayd the obvious, be sure you are weighing your food and logging accurately. Check your sodium levels as well, if you had a high sodium meal it could cause you to retain water. Increased exercise will do the same.

Do people seriously not read all the posts? She has stated twice that 7000 is what you would need to eat to gain 2lbs as 3500 calories = 1 pound. She does not eat this on a cheat day.

She also said that she weighs all her food.

In England we don't seem to consume the same amount of sodium as in the US, so unless her diary is full of ready meals, then I doubt that's the problem.

Weight does naturally fluctuate a bit. It could be water, TOM, or just a different time of day to when you last weighed yourself.

Sounds like your calories are too low as well. I'm slightly taller than you are (and a lot older lol) and I got down to 11 stone eating 1500 calories. I never ate back exercise calories.

That's normal fluctuation, especially after losing 5 lbs quick. It's probably water from TOM.

water retention.

I have a cheat day every Friday usually, but it's never over 7000 calories.i have opened my diary if that's any help :-)

Um yes that would be enough for wiping your whole deficit for the week.

It's normal to gain water weight occasionally though, but if you're having huge cheat days and not weighing your food the rest of the time, it could just be normal weight gain.

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I also eat 1200 a day. Here's what worked for me when I saw the scale go up and down and up again unexpectedly.

1. I realized I needed more fiber in my diet. I removed the sodium tracker and replaced it with fiber. This forced me to drastically re-assess what I wanted to fit into my 1200 calorie day. Getting the recommended 25g of fiber eliminated some of the processed foods I was eating and so my sodium dropped a lot..and I no longer have to track it on a daily basis...I do check it once a week just to see how I'm doing.

2. I adjusted my protein and fats up and my carbs down. (I get my fats from healthy sources like lean meat, nuts, olive oil etc)
I get 120+ grams of protein most days, 40-50 grams of healthy fats and have a goal of 75-100 carbs or less per day

3. I put in as many whole fruits, veggies and unprocessed foods into my diet as I could manage. (To get more fiber)
I've been eating lots of chicken,eggs, spinach, raspberries, almonds, pecans, cashews, beans etc.

4. I drink 1 gallon of water a day and stay consistent with it. If I don't stay consistent with this I usually see weird water weight fluctuations.

With that said, I know it can be frustrating to see 2lbs up on the scale. Its normal for everyone to go up and down throughout the day. But give it a few days with a few adjustments to your macros and I'm sure you'll see the change your looking for.

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Hey OP

Your data is skewed and most people here dont know what they're talking about. Also I wouldnt place much emphasis on that Food Diary as it will be inaccurate.

Please state:

A: Your Goals
B. Your Age, Weight, Height
C. Your Current Exercise Regimen (Briefly)
D. Your Current Exercise Frequency
E. Problems You Are Facing Currently In Regards To Dieting and Problems You Want To Avoid
F. Meal Frequency

If I remember to check this thread when I wake up I will respondo with the correct info.

But, it's you who doesn't know what you're talking about.

Meal frequency has nothing to do with weight loss, and you don't have to exercise to lose weight.

The OP has already stated her problem throughout the thread. Her main problems are overestimating calories burned and possibly underestimating calories eaten, throw a cheat day in, and calorie deficit is gone. She's already said her goal is to drop some weight.

OP, before you fall for this person's "opinion", I will say it again, which is what has been said throughout this thread, and which is also the number one cause of weight gain.....

You are eating more calories than you think.

Hey OP

Your data is skewed and most people here dont know what they're talking about. Also I wouldnt place much emphasis on that Food Diary as it will be inaccurate.

Please state:

A: Your Goals
B. Your Age, Weight, Height
C. Your Current Exercise Regimen (Briefly)
D. Your Current Exercise Frequency
E. Problems You Are Facing Currently In Regards To Dieting and Problems You Want To Avoid
F. Meal Frequency

If I remember to check this thread when I wake up I will respondo with the correct info.

But, it's you who doesn't know what you're talking about.

Meal frequency has nothing to do with weight loss, and you don't have to exercise to lose weight.

The OP has already stated her problem throughout the thread. Her main problems are overestimating calories burned and possibly underestimating calories eaten, throw a cheat day in, and calorie deficit is gone. She's already said her goal is to drop some weight.

OP, before you fall for this person's "opinion", I will say it again, which is what has been said throughout this thread, and which is also the number one cause of weight gain.....

You are eating more calories than you think.

when did I say meal frequency did? when did I say exercise was absolutely required?

she also doesnt need to write down her age to lose weight either, why didnt you call me out on that too?

Hey OP

Your data is skewed and most people here dont know what they're talking about. Also I wouldnt place much emphasis on that Food Diary as it will be inaccurate.

Please state:

A: Your Goals
B. Your Age, Weight, Height
C. Your Current Exercise Regimen (Briefly)
D. Your Current Exercise Frequency
E. Problems You Are Facing Currently In Regards To Dieting and Problems You Want To Avoid
F. Meal Frequency

If I remember to check this thread when I wake up I will respondo with the correct info.

But, it's you who doesn't know what you're talking about.

Meal frequency has nothing to do with weight loss, and you don't have to exercise to lose weight.

The OP has already stated her problem throughout the thread. Her main problems are overestimating calories burned and possibly underestimating calories eaten, throw a cheat day in, and calorie deficit is gone. She's already said her goal is to drop some weight.

OP, before you fall for this person's "opinion", I will say it again, which is what has been said throughout this thread, and which is also the number one cause of weight gain.....

You are eating more calories than you think.

when did I say meal frequency did? when did I say exercise was absolutely required?

she also doesnt need to write down her age to lose weight either, why didnt you call me out on that too?

step off me noob

ummm, F in your list is 'meal frequency' :huh:

and her age is relevant is assessing her calorie target.


Op, I agree with those who say 2lb is a normal fluctuation though - as long as the overall trend over time is downwards then you do not have a problem.

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Hey OP

Your data is skewed and most people here dont know what they're talking about. Also I wouldnt place much emphasis on that Food Diary as it will be inaccurate.

Please state:

A: Your Goals
B. Your Age, Weight, Height
C. Your Current Exercise Regimen (Briefly)
D. Your Current Exercise Frequency
E. Problems You Are Facing Currently In Regards To Dieting and Problems You Want To Avoid
F. Meal Frequency

If I remember to check this thread when I wake up I will respondo with the correct info.

But, it's you who doesn't know what you're talking about.

Meal frequency has nothing to do with weight loss, and you don't have to exercise to lose weight.

The OP has already stated her problem throughout the thread. Her main problems are overestimating calories burned and possibly underestimating calories eaten, throw a cheat day in, and calorie deficit is gone. She's already said her goal is to drop some weight.

OP, before you fall for this person's "opinion", I will say it again, which is what has been said throughout this thread, and which is also the number one cause of weight gain.....

You are eating more calories than you think.

when did I say meal frequency did? when did I say exercise was absolutely required?

she also doesnt need to write down her age to lose weight either, why didnt you call me out on that too?

Okay, what's the purpose of all your questions?