Help... Following MFP and still gaining weight...

CosmicChameleon · February 2011

Hey Everyone,

I'm a 29yr old male, who weighs roughly 245 (and is 5'11"), who lives a mostly sedentary lifestyle (except for the exercise I do, described below)... And well, lately I've been following MFP's suggestion of eating only 1620 net calories, in order to lose 2lb a week. However within the last 2 weeks I gained about 2lbs. Two weeks ago I only lost 0.2lbs, then yesterday when I had weighed myself I had gained about 2.3lbs. I don't know what I'm doing wrong...

Currently I will admit that I don't eat the BEST of foods, as I've been constantly eating things like Jimmy Dean breakfast sandwiches for my breakfasts, Lean Cuisines for my lunches, and those home meals in a bag for dinners... and I'm only eating fast food on rare occasions (and if I do it's usually like Subway, or Chipotle).

For exercise, I play racquetball for about an hour, two times a week (sometimes three). I've been entering it in as "Casual Racquetball in MFP, although it may be a bit more competitive. But I wanted to not OVER-estimate the calories I burn when playing... I also go on walks occasionally here and there.

Anyways, I'm going to list my last weeks history for people to analyze, and maybe you all can give me some ideas of what I may be doing wrong. I will admit, though, that a couple of times this past week (after playing Racuetball) I wasn't able to eat enough food to get back up to the full 1620 NET calories, but I tried to eat as much of my 'exercise burned' calories as I could. Here is my past weeks history...

GOAL:: 1620 Net Calories (to lost 2lb/wk)

Feb 1, 2011:: Food - 2451 // Exercise - 1348 // Net - 1103 // Remaining: 517
Feb 2, 2011:: Food - 1710 // Exercise - 0000 // Net - 1710 // Remaining: -90
Feb 3, 2011:: Food - 2730 // Exercise - 1476 // Net - 1254 // Remaining: 366
Feb 4, 2011:: Food - 1650 // Exercise - 0000 // Net - 1650 // Remaining: -30
Feb 5, 2011:: Food - 1670 // Exercise - 0000 // Net - 1670 // Remaining: -50
Feb 6, 2011:: Food - 1620 // Exercise - 0000 // Net - 1620 // Remaining: 00
Feb 7, 2011:: Food - 1986 // Exercise - 834 // Net - 1152 // Remaining: 468
Feb 8, 2011:: Food - 1620 // Exercise - 0000 // Net - 1620 // Remaining: 00

Can anyone help me out here... Why after that past history, did I gain just over 2lbs, as opposed to lose 2lbs??? My wife says that it might be because I've been gaining muscle mass (from playing Racquetball), which might answer that question. But I'm not sure that's really the case. I DO weigh myself at the same time every single week (Tuesdays at 5-6pm)...

So any help would be GREATLY appreciated! Thanks everyone!

~Tyler

meggonkgonk · February 2011

Open your diary- it will help us make suggestions

mochama12487 · February 2011

If you open your diary, it will be easier to help, but from what I am reading above, you might be consuming far too much sodium, which can allow you to retain water and thus not lose weight, and in some cases gain it. While a lot of the food you are eating might now have many calories, anything that is prepackaged such as Jimmy Dean or the frozen lunches, are just LOADED with sodium. Even Subway is bad about that. And if you are not drinking much water, that can add to the issues as well. Good luck!

MissKim · February 2011

Just my opinion, but it sounds like your holding on to alot of water weight because just about everything you eat is high in sodium!!! Just for experimental sake, try watching your sodium for a week, keep in under the allowed goal and I bet you start losing! Your going to have to come up with some better lower sodium food choices! I know it's not as convenient or tasty, but its a def have to

randa_behnam · February 2011

I see that on some days your are remaining quite a few calories. I dont think its so wise to be below your allowance by so much. Your confusing your body, one day you over eat the next your way under. your body will think your starving yourself if you keep going so many hundreds under your allowance and wont let you burn anything.

Also any food that is pre-prepared and packaged for you has a whole lot of extras added like salt and sugar so you would be better off making your food from scratch. that way you know exactly whats going into your body.

keep up the excersice though.

LizardIsANerd · February 2011

My guess is that sodium is way high and water intake is not as high as it should be...

Sheila_KI · February 2011

Sounds like you are eating quite a bit of processed foods. The sodium count in those foods is extremely high. I would try and cut down on the processed foods. Eat fresh and drink lots of water.

TazzytheMotivator · February 2011

That is true, muscle weighs more than fat. Are you drinking your water 8 glasses are for the person normal weight, if we are trying to lose than we have to increase more water intake. Like whatever your current weight is now drink halk of it in ounces in water. The more water you drink the more it takes out of your system. Third option maybe it was just a bad week. and nothing more. Keep on moving don't stop.

CosmicChameleon · February 2011

Firstly, how do I open my diary?

And secondly, The sodium bit is something I didn't think of. I bet i AM eating way too much sodium. I'll open my diary as soon as I figure out how.

twe930 · February 2011

Thinking maybe the quality of foods you eat may not be helping. Try switching to fresh salads with grilled chicken, kidney beans, avacado and lowfat dressing. You may need to up the fiber. Also, how much water are you consuming daily?

olpbabe · February 2011

Your body will not think it's starving itself. That is a silly myth. Think of the Biggest Loser, do you think those people eat back all their exercise calories? No. Don't eat so much the days you play raquetball. And don't eat prepackaged food high in sodium. Try to eat natural foods. I've been making things from scratch, and believe me, my body feels so much better now. If you have a Whole Foods or something nearby, that's a great place. If not, try to buy more fresh stuff. Fish is an amazing food...very filling and low in calories. But try and get it as fresh as possible! Also, drinks LOTS of water!

mochama12487 · February 2011

go to settings, and then diary settings, and you will see the options there.

KidP · February 2011

Someone more scientifically minded will probably give you a better guess, but mine would be that the types of things you've mentioned eating are likely loaded with sodium & other stuff that's not so great. I would bet that if you got rid of Lean Cuisine, Jimmy Dean, etc & put in some home prepared/less processed meals you'd see more weight loss.

Kudos for doing racquetball that much - that's sounds like a great workout!

Vicky14174 · February 2011

open your diary so everyone can see what you are doing. that way you will get more feed back on what you might want to change to get you back to losing. also are you weighing in on the same day at the same time every week? You need to do this. Best time I've found plus what I've read is as soon as you get up in the morning before you eat.

ladyhawk00 · February 2011

Just guessing here, since we don't have access to your diary to see your macronutrient intakes, but from what you're describing, you're eating a high fat, high sodium diet. Both of those things will impede weight loss. If you also aren't drinking enough water, you have a double-whammy. You're going to need to improve the diet - as the saying goes, you can't out-exercise a bad diet.

Get more lean meat, good fats, good carbs. Drink water. Add in strength training.

Also, here are a couple of great threads that help explain how to set up good goals, and how too much "bad diet" on occasion will effect weight loss. Good luck to you!

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
If your goals aren't set up appropriately, your metabolism won't be running optimally.

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
(pay attention here not so much to the cal intake, but the overall diet and "binging")

literaryshots · February 2011

I'm going to bet that too much sodium and not enough water are probably part of your issue. For water you should drink 1/2 your body weight converted to oz.-so that would be about 15 8 oz servings for you. More if you work out and or have a high sodium diet. Prepackaged foods are really bad in the sodium department. Try hard boiling some eggs, or pre scramble and assembling some of our own breakfast burritos so you can control how much fat from cheese, turkey sausage, etc. If you aren't tracking sodium, make that change so that you can take a look.

If you're doing well with water and sodium at least you can elliminate them as problems.

benitocereno · February 2011

Your net looks pretty good. It very well could be losing fat and gaining muscle, especially if you were inactive before. Give it a few weeks and see how it sticks - I'll bet money you start losing inches even if you're not losing 'weight.' Try to eat less processed food (especially because the sodium will mask your losses with water weight!). Also be careful about weighing your portions if you can, don't trust yourself, especially if you haven't ever tried weighing stuff. You'll probably be surprised!

I can tell you Chipotle is something I love too, but their burritos are usually 800+ calories with a ton of sodium. I still eat it, but I used to get that, chips, and guac.... which turns out to be around 1500 calories for a single meal. Wowzers.

One last piece of advice- try weighing yourself in the morning if you can, I find it to be more accurate, but that could just be anecdotal.

Quick edit: please keep your calories similar to what you're currently doing (if it's accurate once you take a look!)

. For your size I wouldn't drop lower than 1500/1600 if you want your diet to be sustainable and to keep your metabolism kicking at full speed.

Your body will not think it's starving itself. That is a silly myth. Think of the Biggest Loser, do you think those people eat back all their exercise calories? No.

Those people have doctors monitoring them all day, every day. Don't spread bad advice please. If those people are below 1200 calories they are on super high-protein, very specific diets that are geared to them with constant supervision. It does not work for everyone and should not be tried unsupervised, at home. Minimum calorie numbers exist for a reason.

NikkisNewStart · February 2011

Currently I will admit that I don't eat the BEST of foods, as I've been constantly eating things like Jimmy Dean breakfast sandwiches for my breakfasts, Lean Cuisines for my lunches, and those home meals in a bag for dinners... and I'm only eating fast food on rare occasions (and if I do it's usually like Subway, or Chipotle).

I am going to be straight up... cut out this processed mess! It is doing nothing to help your metabolism or health. These products are loaded with sodium which makes you retain excess water weight- drop these processed foods (or cut back a bunch- 3 meals a day processed is too many- just keeping it real)... I bet once you begin to give your body fuel (food) it can actually use verses artificial things with little nutritional benefit- you will drop the weight like its hot! Good luck!

courtneyholt · February 2011

I find even when i do a day of hard core working outs I still stay at my calorie goal or below it, just cause i burned 800 calories does not give me a free pass to eat 800 more calories

bettertracie · February 2011

Just at first glance, i'd say your eating back waay too many of your exercise calories... your body will start starving itself at less than 1200 intake calories....

And since you've said those calorie choices arent the good ones, you could probably just skip a few of those sausage biscuits and reach for a cheese stick and an apple or try oatmeal and a piece of fruit, you'll be satisfied, but making much better choices so those calories go where they need to instead of piling on the scale.

In my opinion you'll never lose if you're eating more than 2000 calories a day period, excersize or not, sounds like youre eating too much

bayba792 · February 2011

To open your diary you have to go to settings under the food tab and at the bottom is the diary settings. Also muscle does weigh more than fat but I read a article that you wouldn't gain weight from gaining muscle, you would more than likely not lose weight. In order to gain weight while building muscle is eating more than your calorie recommendations. (I'm no expert though) So I would agree maybe sodium is causing you to retain water.

janack · February 2011

I would be inclined to think that you are grossly over-estimating your workout calories and are consuming to much to lose weight. If you were eating those foods before then I don't think the sodium would would make you gain weight since you never lost it by reducing it in the first place. If you were watching your sodium and then consumed a lot and didn't drink much water it could make you gain, but it doesn't sound like that is what you have done. I would reevaluate your workout calories and how you are calculating them.

CARNAT22 · February 2011

What about your fruit / veg / salad?

Are you drinking enough water?

I totally appreciate that you are sticking to your cal allowance but we could all do that and live on ready meals - that doesn't mean our body is getting the correct nutrients etc... This may have some impact on your weightloss?

I have always been told that healthy weightloss means you need to include as much fruit and veg as possible and cook from scratch as much as you can...

DBritt1 · February 2011

I would suggest changing your weigh in time to first thing in the morning. It will help you keep a more consistant milestone. You will not have to worry about the weight from food and water consumed during the day. You will be lighter in the morning, so I would just use the morning weigh in as a new baseline and not count as weight lost. As others have mentioned, stay away from the prepackaged foods with all of the sodium. It will make you retain extra water which will make your weight flucate more.

CosmicChameleon · February 2011

Wow... thanks everyone! I gotta get back to work... and I think you guys have all come up with the same answers... high sodium intake is probably what's killling me! And, I need to really start drinking more water... I know I don't drink enough...

I'm gonna try these two things out... I'm not sure my wife and I can change the foods just yet... as our schedules make it quite hard to get quality prepared foods on our table... but I'm going to try.

My diary is open... but please know I haven't really been tracking my fluid intake. But it does consist of sodas and some 0cal juices like snapple, etc... which, again, I know are quite high in sodium.

So this seems like the answer for me!! Thanks!! =D

CosmicChameleon · February 2011

Oh, and just as a note... I started my weight loss back in Febuary of last year, and I started at 290. I wasn't playing Racquetball back then, but was doing other exercises (and I haven't changed my diet much since back then)... but I've been trying different things...

So all in all I've lost 45lbs... which is probably closer to 60lbs cumulatively, since I had gained back about 10lbs last summer when I stopped exercising as much. So my wight loss HAS been going well in general.

It's really only been in the last few weeks that I've hit this slight bump in the road where I've not been losing much. So that just means I'm going to take all your comments to heart and try to shift my habits a bit and keep going! I'm definitely not discouraged at all... I was just needing some advice on why I might have been gaining instead of losing, and I think you all hit the nail on the head...

So again, thank you everyone! =D

scagneti · February 2011

Wow... thanks everyone! I gotta get back to work... and I think you guys have all come up with the same answers... high sodium intake is probably what's killling me! And, I need to really start drinking more water... I know I don't drink enough...

I'm gonna try these two things out... I'm not sure my wife and I can change the foods just yet... as our schedules make it quite hard to get quality prepared foods on our table... but I'm going to try.

My diary is open... but please know I haven't really been tracking my fluid intake. But it does consist of sodas and some 0cal juices like snapple, etc... which, again, I know are quite high in sodium.

So this seems like the answer for me!! Thanks!! =D

My husband and I are both away from home for around 11-12 hours a day and we manage to eat relatively healthy (sure we'll have a 1/4 of a frozen pizza every now and then, but we eat pretty good). A slowcooker is a GODSEND! Set it before you leave, and food is waiting for you when you come home. Also, getting stuff like casserole type meals cooked on the weekend so it just needs to be heated up is a good idea. We'll have foods in the freezer like frozen fish (not the breaded stuff!) for nights when we're going to be late and will dump in a bag of frozen veggies (takes a couple of minutes to cook). Planning meals isn't much fun, but it really does help. Plus it lets you take into account if you're going to be exercising so you know if you should have a lighter meal.

MissKim · February 2011

Not sure if this will help, but this is what me and my honey do. Every Sunday and every Wednesday, I cook up enough baked, grilled, or shake n baked chicken (and fish) to last us until the next cook day. We buy the veggie steambags, and I cook up some brown rice. I portion out all the meat in ziploc bags and portion out the rice in tuppaware. We eat that for lunch and dinner throughout the week. Yes, we don't just eat that all the time, but that is a big portion of our meals!!! I also make lean turkey burgers, spaghetti with low sodium sauce, whole wheat noodles and lean ground turkey or beef. Planning is the key to everything! and it's nice that I don't have to cook everyday!!! it really helps!

Everyone has their own opinion about exercise calories and such. Science is just peoples opinions as well. You can't actually prove most science! and most scientist have different opinions! Just figure out what works for you!!! b/c everyone is different. If I personally were to eat back all my exercise calories, I wouldn't lose weight. i can eat into them a hundred or two, but when I tried eating all of them or even a little less than that, i was actually gaining! Just experiment until you find something that works for you! As far as starvation mode goes, it seems like you change up your eating/calories quite often, that will keep your body guessing, I doubt you will go into any kind of "starvation" mode. lol. I don't really believe in that, so to speak, but I do know that would only be possible if you were to eat very low calorie for a certain length of time.

givprayz · February 2011

Since you have been at this a long time, it is essential that you change things up. I find I lose best when I change what I'm doing at least every 3-4 weeks.
First, like others have said, get way more fresh fruits and vegetables. It takes very little time to rinse berries, or even cut a pineapple, and if you can roast up a batch of veggies, they reheat nicely. Try making soups by tossing whatever fresh veggies are around into low-sodium broth for a quick meal. Also drop the white flour completely. Those empty carbs are diet killers.
Try new exercises. Your body gets used to repeated movements and they stop being very effective. Try basketball for a while, or join a class doing a P90X style program, to give different muscles a workout.
I suspect you may be underestimating calories. Weigh foods whenever possible, or measure them out in a measuring cup. Your body is starved for nutrition and choking on sodium, white flour, and fat. Try eating a rainbow of foods, as close to nature as possible and your calories won't even be an issue any more. It's actually a little difficult to eat 2000 calories worth of fresh fruits and veggies, 3 lean meats, and 4 whole grains a day. When I really stick to eating clean, I often have to go find something extra to eat at the end of the day because I haven't gotten to my 1200 net yet.
Good luck. I bet you will like eating clean if you give it a try for 6 weeks. I feel yucky when I eat a burger and fries now that my body is used to better stuff.

Christie81 · February 2011

I see that on some days your are remaining quite a few calories. I dont think its so wise to be below your allowance by so much. Your confusing your body, one day you over eat the next your way under. your body will think your starving yourself if you keep going so many hundreds under your allowance and wont let you burn anything.

Also any food that is pre-prepared and packaged for you has a whole lot of extras added like salt and sugar so you would be better off making your food from scratch. that way you know exactly whats going into your body.

keep up the excersice though.

Very well said!

musicgirl99 · February 2011

Like everyone else has said, I think part of the problem is that you are eating too much take out type food. You'll be amazed at how much more you can eat if you cut out some of the bad stuff and start eating more healthy. Healthy food fills you up so much better and faster and takes up much fewer calories. I think you'll find that if you start eating better you won't feel like eating your calorie allowance each day. For example, for breakfast, try making a big egg white omelet with maybe some veggies in it or whole grain toast - if you want, add a little low fat cheese to the omelet so it won't be so bland. Add a little natural peanut butter to your toast instead of regular butter. For snacks, have some airpopped popcorn with popcorn spray and seasonings. Just buy the popcorn kernels and some paper bags and pop in the microwave on the popcorn setting. Then add some butter flavored-spray and whatever seasonings you like. It will take some getting used to, but try to start substituting healthier versions of the stuff that you love to eat. Once you adjust to these changes, I think you will start to lose weight faster.

P.S. I do agree that the weight gain could be that you built muscle though. Good luck in your journey and don't give up! It's discouraging at times but you can do it!!!!

Help... Following MFP and still gaining weight...

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