Help me get past this muscle weighs more stage
Seeyoubabyweight
Posts: 49 Member
I started MFP last month with a goal of 15lb loss (over 6months if need be), a dream of 30lb Either way not big numbers. For January I lost 10lbs and dropped a pant size (yay) using just my calorie intake counter, no additional exercise.
Since I know last month was exciting, but mostly water weight I bumped up February to include exercise. Nothing extreme, a 30-45min workout video each night.
I tell myself I'll weigh in every 2weeks, but I just can't help but check. The last few times I've stepped on the scale I'm up .5lbs
Not gaining more, just stuck at 140.5lbs (my Feb. 1st weigh in was 140lbs). I can't see how I've plateaued, my eating habits are the same as last month and my MFP count is set for 1lb/week. Since my exercise is usually low impact I am not eating back the calories yet.So how long until I start seeing the numbers go down again? I bumped in exercise to avoid messing up my body and losing muscle instead of fat, I'm even okay with the weight being muscle weight...just not yet. I still want that scale down to at least my initial goal (5 more lbs) before it climbs a bit.
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Replies
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Are you weighing everything you eat?
Muscle does not weight more than fat. If you are not losing weight, you are not in a deficit.0 -
You're not putting on muscle it takes heavy lifting and a calorie surplus and months of work to gain muscle. The most likely culprit is you're eating more than you think. Are you logging accurately weighing all solids and measuring liquids and picking accurate entries from the database? Without seeing your diary it's hard to be more specific. This thread may help you
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide0 -
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You might be retaining water to deal with muscle repair from your new workout routine. Double check your logging is as accurate as you can make it (weighing & measuring with a food scale). Be patient. It's been, what, 9 days since you changed your exercise?0
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possibly exercise induced water retention
definitely not muscle gain .. oh if only it was that simple
see advice above0 -
Are you weighing everything you eat?
Muscle does not weight more than fat. If you are not losing weight, you are not in a deficit.
In equal volumes, muscle weighs more than fat, which I'm sure is what the OP and 99% of people who use that phrase are referring to. The issue here is that it is highly unlikely that she would be gaining muscle in a deficit. It's probably water weight.0 -
It's probably water retention in the muscles.
If you are eating at a deficit then the weight will eventually start to come off. Just keep going. Give it a month and if there's still nothing happening then you are probably not eating at a deficit.0 -
When you begin to exercise, you cause tears in the muscle, which when repaired will result in stronger muscle. But these tears also cause your body to retain water while the repair is going on. In a few days, the water will go away. You will have additional muscle at that point, but probably not so much that you will notice.0
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You're not putting on muscle it takes heavy lifting and a calorie surplus and months of work to gain muscle. The most likely culprit is you're eating more than you think. Are you logging accurately weighing all solids and measuring liquids and picking accurate entries from the database? Without seeing your diary it's hard to be more specific. This thread may help you
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
^^^This. You may also want to look at your macro ratio. If your eating more carbs then protein, this could cause further water retention.0 -
Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.0 -
Seeyoubabyweight wrote: »Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.
Unless you are eating entirely pre-packaged foods, if you're not weighing your food, you're likely eating a different amount each day. If you make your food diary public we can help you with some entries that could be canceling out your deficit.0 -
You might be retaining water to deal with muscle repair from your new workout routine. Double check your logging is as accurate as you can make it (weighing & measuring with a food scale). Be patient. It's been, what, 9 days since you changed your exercise?
thisI am not weighing my food, but I know my intake is the same as last month
so how do you know this then?
get a food scale, get a food scale, get a food scale, I can't think of anyone ever coming on here and saying "man I regret ever using that food scale".....(with my luck someone is about to show up and say just that.....)
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Seeyoubabyweight wrote: »Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.
<sigh>
HINT: You know no such thing. You CAN'T know.0 -
I think someone can know that, at least within a reasonable margin of error. Sure, one apple may not have the same number of calories as another, or a pound of hamburger meat may have a little more or less fat in it than a pound of hamburger meat last month, but people generally have an idea of how much they are eating and whether it is more or less than usual.0
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TimothyFish wrote: »I think someone can know that, at least within a reasonable margin of error. Sure, one apple may not have the same number of calories as another, or a pound of hamburger meat may have a little more or less fat in it than a pound of hamburger meat last month, but people generally have an idea of how much they are eating and whether it is more or less than usual.
When those people complain about not making gains towards there goal then food scale is almost the number one comment.0 -
I found (before I started weighing my food) that I was underestimating my calories by a very small amount, but it was enough to stall my weight loss. And no, you aren't putting on muscle. I agree that it is more likely water retention. My suggestion: weigh/track your food, possibly increase protein intake, start lifting weights.
Over the last year and half of lifting, I've gone from a size 8 to a 2. My weight is pretty much the same (b/c of the muscle weighs more than fat thing).0 -
I'm in a similar situation as you. I have a little but more to lose, but not a terrible amount. I'm 5'5 and started at 167. I wanted to get to 150 and go from there. I lost 12 pounds the first month, and my weight loss came to an absolute screeching halt two weeks ago. Any time I drop down right under 155, I immediately go back. As in I finally dropped weight after a week of it going slightly up, and I got to 154 even. Today, as expected, I was 155.2 today. The difference is, I do have a scale and I do weigh 98 percent of my food. I eat a lot of pre packaged food, which helps with counting, but comes with higher sodium. Many people will automatically say you are eating too much, and yes that could be true. However, I have a hard time believing that someone could be eating so much more that it causes them to gain. You would have to be way, way off and pretty much not logging at all in my opinion to gain.
Like you, I am exercising. I have been the entire time I've been trying to lose, but was doing nothing prior. My guess with both of us is that it's slight water retention due to exercise and the fact that when you don't have much to lose it is much slower going.0 -
yopeeps025 wrote: »TimothyFish wrote: »I think someone can know that, at least within a reasonable margin of error. Sure, one apple may not have the same number of calories as another, or a pound of hamburger meat may have a little more or less fat in it than a pound of hamburger meat last month, but people generally have an idea of how much they are eating and whether it is more or less than usual.
When those people complain about not making gains towards there goal then food scale is almost the number one comment.
If someone ate at a level last month that resulted in weight loss, my point is that they have enough information to do it again this month without a food scale. Where a food scale is helpful is that some people don't have any idea of what a portion size should be, so by weighing it they are confronted with the fact that they are estimating wrong. But if they've been estimating well, a food scale adds little value.0 -
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TimothyFish wrote: »yopeeps025 wrote: »TimothyFish wrote: »I think someone can know that, at least within a reasonable margin of error. Sure, one apple may not have the same number of calories as another, or a pound of hamburger meat may have a little more or less fat in it than a pound of hamburger meat last month, but people generally have an idea of how much they are eating and whether it is more or less than usual.
When those people complain about not making gains towards there goal then food scale is almost the number one comment.
If someone ate at a level last month that resulted in weight loss, my point is that they have enough information to do it again this month without a food scale. Where a food scale is helpful is that some people don't have any idea of what a portion size should be, so by weighing it they are confronted with the fact that they are estimating wrong. But if they've been estimating well, a food scale adds little value.
Food scale adds little value. Lets see who can complete there goal first since we have the same to lose in our ticker. BTW I have a food scale. I will show how little value the food scale has. Also If I had my food scale when I start MFP in April I would already be at my goal and more likely on to a bulk phase.0 -
SergeantSausage wrote: »Seeyoubabyweight wrote: »Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.
<sigh>
HINT: You know no such thing. You CAN'T know.
Wow thank you so much for making my new weight loss journey and this community such a welcoming and comfortable place to learn.
Thank you for those who have offered helpful advice. I think I just need some patience, which after last months success is harder. I have learned my assumption that working the muscle meant I was gaining some was wrong so I need to reasses that thinking.
I have always just estimated food intake with success, however if I am still stalled for March I will look into a scale.0 -
Seeyoubabyweight wrote: »SergeantSausage wrote: »Seeyoubabyweight wrote: »Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.
<sigh>
HINT: You know no such thing. You CAN'T know.
Wow thank you so much for making my new weight loss journey and this community such a welcoming and comfortable place to learn.
Thank you for those who have offered helpful advice. I think I just need some patience, which after last months success is harder. I have learned my assumption that working the muscle meant I was gaining some was wrong so I need to reasses that thinking.
I have always just estimated food intake with success, however if I am still stalled for March I will look into a scale.
So you are willing to basically waste time for another month if you stall out? I am so confused.
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You're upset about a half of a pound?
Your problem is your expectations. Weight loss is not linear. You won't see a consistent drop on the scale every week. That's just not how it works.
Your weight will go up, it'll go down. Your body weight fluctuates 2-5lbs throughout the day. 2-5lbs for one day!! Half a pound is meaningless.
With so little to lose (you have 5-20lbs depending on your goals that you stated), you shouldn't be aiming for a 1lb a week loss. You should reset your goal to 0.5 lbs a week and make sure you're weighing all of your food.
The last few pounds are the hardest to lose. You need to be diligent in your logging and portions (meaning weighing them). You also need to have realistic expectations, meaning that you understand that your body weight will fluctuate and you need to just keep plugging away at it.0 -
SingRunTing wrote: »You're upset about a half of a pound?
Your problem is your expectations. Weight loss is not linear. You won't see a consistent drop on the scale every week. That's just not how it works.
Your weight will go up, it'll go down. Your body weight fluctuates 2-5lbs throughout the day. 2-5lbs for one day!! Half a pound is meaningless.
With so little to lose (you have 5-20lbs depending on your goals that you stated), you shouldn't be aiming for a 1lb a week loss. You should reset your goal to 0.5 lbs a week and make sure you're weighing all of your food.
The last few pounds are the hardest to lose. You need to be diligent in your logging and portions (meaning weighing them). You also need to have realistic expectations, meaning that you understand that your body weight will fluctuate and you need to just keep plugging away at it.
also a very good response, thumbs up
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Seeyoubabyweight wrote: »SergeantSausage wrote: »Seeyoubabyweight wrote: »Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.
<sigh>
HINT: You know no such thing. You CAN'T know.
Wow thank you so much for making my new weight loss journey and this community such a welcoming and comfortable place to learn.
Thank you for those who have offered helpful advice. I think I just need some patience, which after last months success is harder. I have learned my assumption that working the muscle meant I was gaining some was wrong so I need to reasses that thinking.
I have always just estimated food intake with success, however if I am still stalled for March I will look into a scale.
You can't lose weight without honesty.
You are being dishonest with yourself, and with us, stating you "know" something that you can't possibly know.
This isn't about "feel goodies" and I don't particularly care about your comfort or your welcome.
Do you want to lose weight or not?
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SergeantSausage wrote: »Seeyoubabyweight wrote: »SergeantSausage wrote: »Seeyoubabyweight wrote: »Thank you, I'm learning more every day thanks to this. I am not weighing my food, but I know my intake is the same as last month so I'm not too concerned about it being me cutting corners yet.
Hopefully it's just the water from repairs, I just have to stay off the scale until March and stick to my plan. .5 isint really something to worry about, but I'm terrified to see it start going up again whe I'm still motivayed.
<sigh>
HINT: You know no such thing. You CAN'T know.
Wow thank you so much for making my new weight loss journey and this community such a welcoming and comfortable place to learn.
Thank you for those who have offered helpful advice. I think I just need some patience, which after last months success is harder. I have learned my assumption that working the muscle meant I was gaining some was wrong so I need to reasses that thinking.
I have always just estimated food intake with success, however if I am still stalled for March I will look into a scale.
You can't lose weight without honesty.
You are being dishonest with yourself, and with us, stating you "know" something that you can't possibly know.
This isn't about "feel goodies" and I don't particularly care about your comfort or your welcome.
Do you want to lose weight or not?
Well it's clear that OP is just not ready yet.0 -
Wait, wait. If this exercise is new, your muscles are swollen with extra water. This will stop happening in a month or so. If at that point weight is going up or not budging, *then* you will probably have to adjust your food intake.0
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It's been a little over a week since you've started Feb 1. It's more than likely just water retention from a change in your resistance training. The body stores more water and glycogen in the anticipation that the body is going to continue to utilize higher energy output.
A plateau in weight loss is 6 weeks or more of no weight movement WHILE being consistent with diet and exercise. So you're not even close right now.
Just continue and don't be so impatient. The 10lbs loss you had last month is what you're gauging success on and weight loss ISN'T linear. If you can't handle the numbers and live and die by the scale, then toss the scale out. Really. Because the reality is is that if you looked the way you wanted, fit the clothes you wanted to buy, and people are complementary of your physique, then does what the scale really say matter that much?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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-With the exception of newbie gains, you are not going to build muscle in a deficit. It takes a lot of work and a surplus to have real muscle gains.
-Without weighing your consumption, you have no idea what you're really eating.
-It's normal when introducing a new exercise program, to retain water.
-Finally (most important), keep doing what you're doing, cuz 10 pounds is awesome!0
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