Working Out, Counting Calories, GAINED 10 POUNDS???
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eabachman3 wrote: »I just do not understand what happened. I have been using MyFitnessPal since August and have started working out 6 days a week. I am doing a mix of strength training, HIIT workouts, Yoga and light cardio throughout the week, eating about 1500 calories per day (my MFP deficiency has me eating 1200 so I eat what I work off). But I have gone from 130 to 140! What the hell is going on? I'm no longer at a healthy weight for my height and have never been this heavy in my life. I'm seriously depressed and frustrated with this.
Anyone have ANY explanation?
If you have gained 10 pounds since August, then you are eating too much food. Chances are you are underestimating food calories and overestimating exercise calories, especially if you use the MFP database for those entries. This is actually the most common reason people find themselves not losing weight or gaining weight.
Do you weigh your portions? I ask because you I guarantee you a medium, or cup, or teaspoon of anything does not equal the gram calories as noted on any package or jar. Some examples:
Box says 3 turkey sausages (68 grams) is 100 calories. Actual weight of 3 sausages this morning was bout 55 grams, which means a calorie break!
The MFP database has a medium banana as 100 calories. Well, I put that "medium" banana on the food scale and it comes out to about to 124 grams, which is actually 108 calories.
That medium peach for 59 calories? Well, my food scale says it's 169 grams, which is 66 calories.
The two tablespoons of peanut butter that is supposed to be 32 grams/190 calories. Nope. Weigh it and it will usually be more.
Do you log every single thing you eat and drink, including oils and condiments and sodas?
It might seem like little differences between measuring cups/spoons/eyeballs, and perhaps even missing foods, but it all adds up. These underestimations, along with eating back MFP exercise calories, can make a person maintain or gain weight, depending on how severe the mis-estimation is.
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Not that much water.Liftng4Lis wrote: »When exercising that much, its normal to retain water, especially if you're not having rest days.
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Mmmmm.....MooninCancer wrote: »Wow, you guys really butchered Nick and didn't really help OP. Starches do have a higher glycemic index which hinders weight-loss. Don't need some dumb peer review for that or a link. It's common knowledge.
No.
It's common knowledge that eating too much food in general hinders weight loss.
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I don't use a food scale, but I do measure out all portions. Here's a look at my daily eating schedule:
Breakfast - 1/2 cup plain oats with 1 tablespoon chia seeds, 1 tablespoon brown sugar (15 calories), handful of raisins and 1 piece of fruit.
Lunch - Green smoothie made of Kale/spinach, 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, ice.
Snack - 1/2 cup pistachios or veggies with hummus.
Dinner - 2 cups of vegetables and 5 ounces of boneless/skinless chicken breast
After I workout I eat a quest bar. That's too much food???0 -
eabachman3 wrote: »I don't use a food scale, but I do measure out all portions. Here's a look at my daily eating schedule:
Breakfast - 1/2 cup plain oats with 1 tablespoon chia seeds, 1 tablespoon brown sugar (15 calories), handful of raisins and 1 piece of fruit.
Lunch - Green smoothie made of Kale/spinach, 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, ice.
Snack - 1/2 cup pistachios or veggies with hummus.
Dinner - 2 cups of vegetables and 5 ounces of boneless/skinless chicken breast
After I workout I eat a quest bar. That's too much food???
Well, it's possible you are eating more calories than you think. I would invest in a food scale and weigh everything out. They are about $12-$30.
Here's a video with an example on the difference weighing can be vs measuring
https://www.youtube.com/watch?v=JVjWPclrWVY
But aside from that, making your diary might get you a few more ideas. Also, how are you calculating your burns?
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PikaKnight wrote: »But aside from that, making your diary might get you a few more ideas. Also, how are you calculating your burns?
The only way I've been calculating burns is by using the MFP app OR estimating using the estimated calorie burns listed on Fitness Blender workout videos.0 -
eabachman3 wrote: »I don't use a food scale, but I do measure out all portions. Here's a look at my daily eating schedule:
Breakfast - 1/2 cup plain oats with 1 tablespoon chia seeds, 1 tablespoon brown sugar (15 calories), handful of raisins and 1 piece of fruit.
Lunch - Green smoothie made of Kale/spinach, 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, ice.
Snack - 1/2 cup pistachios or veggies with hummus.
Dinner - 2 cups of vegetables and 5 ounces of boneless/skinless chicken breast
After I workout I eat a quest bar. That's too much food???
I think you just need to be more accurate with logging. For example, a half a cup of oats measured in a cup is usually a lot more in grams than what is on the label- giving you more calories than you think.
The brown sugar I've seen is 15 calories for a TEAspoon. A tablespoon would be 45.
A handful of raisins is not an accurate measurement, and being somewhat calorie dense, it needs to be weighed or you could be eating a lot more than intended.
1 piece of fruit, again, will vary quite a bit in calories depending on size.
... And that's just breakfast. 50 calories here and there may seem like nitpicking, but it adds up fast.0 -
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Agree with investing in a food scale - can make a huge difference, especially with things like meats, nuts, peanut butter, etc.eabachman3 wrote: »PikaKnight wrote: »But aside from that, making your diary might get you a few more ideas. Also, how are you calculating your burns?
The only way I've been calculating burns is by using the MFP app OR estimating using the estimated calorie burns listed on Fitness Blender workout videos.
Also would suggest getting a good heart rate monitor rather than going with MFP or Fitness Blender's estimates. I do FB workouts weekly, but with a HRM for estimating my calorie burns, and I never come in near the high end of their estimates. Of course it will vary from person to person based on size, effort, etc, but still.
If you can pick up these two items, it's probably be a big help - I'd say go for the food scale first - it's cheaper and the more important of the two.
Good luck!
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You are going wrong with
1) food intake - you need to weigh all solids - measuring cups and spoons can be out by hundreds - buy a scale and start weighing - you are definitely eating more than you think
2) exercise burns - you can only eat back 50-75% of the calorie burns that MFP database and machines give you as they notoriously overestimate
So in sum you are eating more than you burn - track accurately and you will lose weight0 -
Agree with most others that you're probably:
a) retaining water (try diurex 1-2 days a week and chugging water daily)
b) putting on muscle (try measuring yourself)
c) Eating more calories than you think (start using a food scale and measuring cups/spoons--it's tedious I know, but totally worth it)
d) burning less than you think (recommend only eating back HALF of the exercise cals MFP gives you, to account for any errors in food/burn estimates)0 -
This is relatively new you only started in August , id say keep going I know 10lbs sucks and ive had months where ive only lost inches not lbs but hey people notice the inches my advice is leave the scale for a few months and start measuring inches if you are logging accurately you will start looking amazing and the inches will fall off I am healthy BMI but I still have wobbly bits im not happy with and those are my main focus0
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Tips from a trainer
1. stop stepping on the scale. Use progress pictures and measurements to mark your progress. With the exercise schedule you described, the weight you put on has to be muscle.
2. I never enter my calories burned for the day because it should not counter what you're allowing yourself to eat that day.
3. one word: Macronutrients
Don't give up! This is a great lifestyle change
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eabachman3 wrote: »I don't use a food scale, but I do measure out all portions. Here's a look at my daily eating schedule:
Breakfast - 1/2 cup plain oats with 1 tablespoon chia seeds, 1 tablespoon brown sugar (15 calories), handful of raisins and 1 piece of fruit.
Lunch - Green smoothie made of Kale/spinach, 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, ice.
Snack - 1/2 cup pistachios or veggies with hummus.
Dinner - 2 cups of vegetables and 5 ounces of boneless/skinless chicken breast
After I workout I eat a quest bar. That's too much food???
You ate that same thing every day for two months? I only ask because often people measure the calories in one day (and they eat less that day, consciously or not), and then assume that day is representative enough of them all and don't count calories the other days. If you're not actually logging, you could be eating twice as much as you think.
And a lot of times people new to exercise do eat a lot more, feeling they've earned it.
Also, people eating 'clean' feel they've earned more food. Nut butters, chia, hummus, pistachios, fruit and Quest bars are great but they're all full of calories, too.
Is your bathroom scale working and you're positive you've gained 10 lbs.? Your ticker says '7 lost, 3 to go'. Did you lose 7 of water since posting yesterday?
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Get a food scale. You don't have to use it forever but I think it's very helpful in the beginning at least. Studies show that women who are not dieticians underestimate their intake by ~400 calories. Even dieticians were off by ~200 calories.
http://www.ncbi.nlm.nih.gov/pubmed/12396160
There was a guy who posted a few days ago that he finally weighed a chicken breast and it was double what he had been estimating it weighed. Some people are probably better estimators than others-- personally I kinda suck at it, even after having weighed my food every day for more than 2 years.
Also I agree with the others regarding burns. Personally they're spot on for me but I know a lot of people find that MFP grossly overestimates.0 -
eabachman3 wrote: »I just do not understand what happened. I have been using MyFitnessPal since August and have started working out 6 days a week. I am doing a mix of strength training, HIIT workouts, Yoga and light cardio throughout the week, eating about 1500 calories per day (my MFP deficiency has me eating 1200 so I eat what I work off). But I have gone from 130 to 140! What the hell is going on? I'm no longer at a healthy weight for my height and have never been this heavy in my life. I'm seriously depressed and frustrated with this.
Anyone have ANY explanation?
What about your size/measurements? Any changes? My weight has barely changed, but I'm wearing smaller sizes than before.
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Actually you do need a peer reviewed link for it because its NOT TRUE! glycemic index only applies to foods when the are eaten without any other foods. If you eat foods in the context of meals, like most humans, the GI becomes nearly irrelevant. Calories are still what matter, regardless of GI. You could eat nothing but high GI food and if it ends up being less calories then what you burn in a day, you will still lose weight.MooninCancer wrote: »Wow, you guys really butchered Nick and didn't really help OP. Starches do have a higher glycemic index which hinders weight-loss. Don't need some dumb peer review for that or a link. It's common knowledge.
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@MooninCancer
http://alanaragon.com/glycemic-index
I actually asked for studies regarding his claims about detoxing, not GI foods, but the link above addresses your point.An exhaustive assessment of these human intervention trials found no significant difference in the average weight loss between low & high GI diets. in conclusion, the current body of research evidence does not indicate that low-GI foods are superior to high-GI foods in regard to treating obesity.0 -
WalkingAlong wrote: »eabachman3 wrote: »I don't use a food scale, but I do measure out all portions. Here's a look at my daily eating schedule:
Breakfast - 1/2 cup plain oats with 1 tablespoon chia seeds, 1 tablespoon brown sugar (15 calories), handful of raisins and 1 piece of fruit.
Lunch - Green smoothie made of Kale/spinach, 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, ice.
Snack - 1/2 cup pistachios or veggies with hummus.
Dinner - 2 cups of vegetables and 5 ounces of boneless/skinless chicken breast
After I workout I eat a quest bar. That's too much food???
You ate that same thing every day for two months? I only ask because often people measure the calories in one day (and they eat less that day, consciously or not), and then assume that day is representative enough of them all and don't count calories the other days. If you're not actually logging, you could be eating twice as much as you think.
And a lot of times people new to exercise do eat a lot more, feeling they've earned it.
Also, people eating 'clean' feel they've earned more food. Nut butters, chia, hummus, pistachios, fruit and Quest bars are great but they're all full of calories, too.
Is your bathroom scale working and you're positive you've gained 10 lbs.? Your ticker says '7 lost, 3 to go'. Did you lose 7 of water since posting yesterday?
The 7 lbs lost was from about a month ago. It seems as if that might have been a loss of water weight because I definitely have gained that back. I measured myself 4 weeks ago and after just remeasuring, I've lost about 5 inches total. I think that the scale I used was not accurate when I recently found that I had "gained 10 pounds".
To be 100 percent honest, counting calories is leading me into horrible thoughts about working out and losing weight. It's making me hate food and feel completely guilty about every thing I put into my mouth. I no longer have a healthy relationship with food and fear that I'm experiencing the beginnings of an eating disorder or depression.
With that being said, buying a food scale might make me feel even WORSE.0 -
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eabachman3 wrote: »WalkingAlong wrote: »eabachman3 wrote: »I don't use a food scale, but I do measure out all portions. Here's a look at my daily eating schedule:
Breakfast - 1/2 cup plain oats with 1 tablespoon chia seeds, 1 tablespoon brown sugar (15 calories), handful of raisins and 1 piece of fruit.
Lunch - Green smoothie made of Kale/spinach, 1 banana, 2 tablespoons peanut butter, 1 cup almond milk, ice.
Snack - 1/2 cup pistachios or veggies with hummus.
Dinner - 2 cups of vegetables and 5 ounces of boneless/skinless chicken breast
After I workout I eat a quest bar. That's too much food???
You ate that same thing every day for two months? I only ask because often people measure the calories in one day (and they eat less that day, consciously or not), and then assume that day is representative enough of them all and don't count calories the other days. If you're not actually logging, you could be eating twice as much as you think.
And a lot of times people new to exercise do eat a lot more, feeling they've earned it.
Also, people eating 'clean' feel they've earned more food. Nut butters, chia, hummus, pistachios, fruit and Quest bars are great but they're all full of calories, too.
Is your bathroom scale working and you're positive you've gained 10 lbs.? Your ticker says '7 lost, 3 to go'. Did you lose 7 of water since posting yesterday?
The 7 lbs lost was from about a month ago. It seems as if that might have been a loss of water weight because I definitely have gained that back. I measured myself 4 weeks ago and after just remeasuring, I've lost about 5 inches total. I think that the scale I used was not accurate when I recently found that I had "gained 10 pounds".
To be 100 percent honest, counting calories is leading me into horrible thoughts about working out and losing weight. It's making me hate food and feel completely guilty about every thing I put into my mouth. I no longer have a healthy relationship with food and fear that I'm experiencing the beginnings of an eating disorder or depression.
With that being said, buying a food scale might make me feel even WORSE.
Well, no, you can't take readings from two different scales and compare them. Scales are a trending tool only-- they're not completely accurate.
I agree that if you're having ED tendencies buying a scale might not be a good idea. I'd consider seeing a counselor to work through the thoughts you're having before it gets worse.0 -
If logging makes you feel depressed and anxious a food scale is probably going to make it worse, you're right. There are many, many other ways to drop some pounds. The library is full of books with good ideas. Good luck!0
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eabachman3 wrote: »Are you willing to accept the fact that you are eating more than you think?
Yes, of course I'm willing and I am seeing that's probably the case at this point. But I know that I'm definitely consuming less calories than I used to when I was a lighter weight.
The reason I know this for sure is because over the summer I was eating about the same, but also drinking alcohol and going out to eat on a regular basis. I now live in a situation where alcohol is completely unavailable, as well as access to any restaurants.
I also was not working out regularly (once a week maybe) this past summer. So why, now, that I've cut MAJOR calories out of my diet and work out on top of that am I gaining when I was maintaining a healthy weight with little to no exercise and eating a much less healthy and high-calorie diet?0 -
Maybe it was just a typo but a tablespoon of brown sugar isn't 15 calories. That's how much a teaspoon is in the database. So I definitely think you could benefit from weighing food just to make sure everything is accurate if you're seeing this much weight gain on your diet..0
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You eat more than you think, it's as simple as that. You don't have to use a scale if you don't want to, but you're going to have to reduce your portions. You're eating pretty high calorie foods, and not measuring them properly can easily lead to underestimating a lot of calories.0
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Having read through your story it very much reminds me of how I found out I was 4 months pregnant with my first baby0
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OP - how are your clothes fitting? Are they tighter? Do you feel healthier, maybe puffing less as you go up stairs etc?0
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