Does muscle really weigh more than fat?

24

Replies

  • JAMiah7997
    JAMiah7997 Posts: 2 Member
    Agreeing with everyone else, muscle is denser and weighs more than fat, but takes up less space. Eat the sandwich; however, watch the carbohydrates and sugars. Your body can store those complex carbs as body fat if you don't use them. Lastly, throw that scale away, just kidding, but in all honesty, weigh yourself at the same time (first thing in the morning) once a week. It's really not about the number on the scale, it's about how your clothes fit and how you see yourself in the mirror. Good luck
  • RGv2
    RGv2 Posts: 5,789 Member
    edited April 2015
    I never knew that I should eat back 50% of what I had burned, I thought that would throw me over and make me gain the weight, I can't tell you how much I truly appreciate you honest answers. I need to take them and apply them to every day life.

    Please read this link. If eating back your exercise calories was "undoing" your workout or put you over, why would MFP give them to you?

    http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1
    Can you open your diary so we can give you more specific help?

    This too.
  • jessilee119
    jessilee119 Posts: 444 Member
    As far as your weight loss goes: There was a time I was frustrated like you. I was logging my food and exercise intake and I was in a deficit so why wasn't I losing weight?! I would look at my husband who lost weight with no problem, then look at myself in the mirror crying. Then I really (and I mean really) looked at what I was logging and got a HRM to better measure my exercise efforts. It came down to a simple underestimation of calories in and overestimation of calories out. Even though I knew this could happen I didn't think I was doing it wrong, but I was. Now if I don't see the scale move the way I think it should I revisit what I'm doing and it's because I became relaxed with my routine and some adjustments get me back on track. Consistency and patience are what's going to take you to the finish line. Don't give up on yourself!
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    I opened up my diary, I typed this out a moment ago and it disappeared, I know I've made awful food choices but I decided that I was going to log anything that I put in my mouth, that I was going to be honest with myself. I'm hoping for insight, I appreciate all of you taking the time out of your day to respond to my post.
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    Easter was rough and I feel like my downfall really started when I ate the Cracker Barrel pancakes.
  • stealthq
    stealthq Posts: 4,298 Member
    I ate the sandwich lol, I'm frustrated because no matter what I don't see that damn scale moving, I know I need to get rid of that scale. I don't eat the calories that I earned from exercise is because I feel like I've undone everything that I've worked for by exercising. I'm afraid of late night eating, it's what has gotten me here now, but granted I would eat a ton of sugar,not do anything during the day and at bedtime eat some more, I mean excessive. I know this isn't an easy road to travel and it won't come off over night, I just don't like on weigh in day seeing a 2 pound increase on the scale as opposed to a loss, I would settle for like a 3 oz loss, something...

    MFP is set up so that you have a deficit built in without any exercise. This deficit will result in weight loss. If you increase the size of the deficit through exercise, then you can eat those calories back -- it leaves your original deficit untouched.

    If you are burning a lot of calories and not eating them back, then you can wind up with a net calorie count that is too low (that is, I eat 1,400 calories and then burn 400 through running -- my net calories are now 1,000). You aren't undoing anything by eating exercise calories back. The only thing you need to watch out for is that MFP databases and gym equipment often over-estimate calorie burns -- for this reason, many of us eat back 50-75% of your calories.

    If your mood and energy are suffering, this is something you should pay attention to.

    Now if you aren't losing weight, you may have a logging issue. I don't know how long it has been since you've seen a loss, but if you open your diary you may get some good advice. It's possible that you are eating more than you think that you are.

    This.

    If your logging has been pretty accurate, likely it's water weight. Even more likely if you're continually increasing speed and/or distance while running and have a relatively slow rate of loss. I couldn't believe how much water I stored when I was doing the half-marathon training program for the first time. Took a vacation partway through and dropped 4 lbs in 2 days. Weight that didn't come back. Crazy.
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    Please read this link. If eating back your exercise calories was "undoing" your workout or put you over, why would MFP give them to you?

    http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1

    Can you open your diary so we can give you more specific help?


    This too.

    This article was so helpful, the things is, is that I don't know which one I am using, I only know what MFP tells me I should eat and then the calories that I burn.
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    Can I add you guys as friends? You seem so helpful to me, the time and energy you have put into just responding to my post means a lot to me.
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    Oh and I also use a fitbit but I don't understand what it means when it's showing the calories burned, I think it's a crazy fitbit, possessed or something.. :smiley:
  • threnjen
    threnjen Posts: 687 Member
    edited April 2015
    One thing I notice in your diary is that your protein is very low. For me, protein is my most satiating macro. Eating 100+ grams a day is specifically what keeps me from being hangry. Since I notice you like stuff like Fiber One bars, what about swapping those out for something like a Quest Bar in Cookie Dough? I think you would probably like them based on the things you seem to like (cause I like those things too), and be swapping a lot of carbs for 21g protein instead.

    Some of the items calorie counts look low - like a couple days ago I see "Krystal Hamburger - 3 burger" at 390 calories. Is that a prepackaged item? That seems pretty low to me.

    What is your height and weight?

    Are you weighing stuff or just guessing? A lot of your stuff is prepackaged, but small errors can still add up to a lot.

    Is the 2100ish daily calorie goal from you entering your exercise? Edit: Yes I see you are entering exercise.
  • threnjen
    threnjen Posts: 687 Member
    I know you said you aren't eating back your exercise calories, but those burns entered seem really high. How often and how long do you exercise?

    We'll help you figure it out :) But, I think you need to let go of the idea that you are gaining muscle. Looking at your diary, hearing about the exercise you do (running) etc. this is not what is happening to you. If you are putting on weight in a 6-week time period, we need to help you tighten up your logging.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    stealthq wrote: »
    I ate the sandwich lol, I'm frustrated because no matter what I don't see that damn scale moving, I know I need to get rid of that scale. I don't eat the calories that I earned from exercise is because I feel like I've undone everything that I've worked for by exercising. I'm afraid of late night eating, it's what has gotten me here now, but granted I would eat a ton of sugar,not do anything during the day and at bedtime eat some more, I mean excessive. I know this isn't an easy road to travel and it won't come off over night, I just don't like on weigh in day seeing a 2 pound increase on the scale as opposed to a loss, I would settle for like a 3 oz loss, something...

    MFP is set up so that you have a deficit built in without any exercise. This deficit will result in weight loss. If you increase the size of the deficit through exercise, then you can eat those calories back -- it leaves your original deficit untouched.

    If you are burning a lot of calories and not eating them back, then you can wind up with a net calorie count that is too low (that is, I eat 1,400 calories and then burn 400 through running -- my net calories are now 1,000). You aren't undoing anything by eating exercise calories back. The only thing you need to watch out for is that MFP databases and gym equipment often over-estimate calorie burns -- for this reason, many of us eat back 50-75% of your calories.

    If your mood and energy are suffering, this is something you should pay attention to.

    Now if you aren't losing weight, you may have a logging issue. I don't know how long it has been since you've seen a loss, but if you open your diary you may get some good advice. It's possible that you are eating more than you think that you are.

    This.

    If your logging has been pretty accurate, likely it's water weight. Even more likely if you're continually increasing speed and/or distance while running and have a relatively slow rate of loss. I couldn't believe how much water I stored when I was doing the half-marathon training program for the first time. Took a vacation partway through and dropped 4 lbs in 2 days. Weight that didn't come back. Crazy.

    I will second this -- whenever I increase speed or distance, my body will hold water weight until I get "used" to my new normal. I will then drop 3-5 pounds really quickly.

    OP, are you measuring yourself? This can be a useful way to see progress without being thrown off by what you are seeing on the scale.
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    The Krystal is cooked, I picked them up when the rest of the family was picking them up. I never thought about switching out fiber one bars for Quest bars, would you find those at a local Walmart? My height is 5"6 and my current weight is 188, I was 186.8 before this scale moved on me about a week and a half ago. I'm weighing them, I've also have measurement spoons. My daily calorie goal is 1460, but I get the extra from the exercise. I guess I need to find something higher in protein, the only thing I don't eat is fish.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    threnjen wrote: »
    One thing I notice in your diary is that your protein is very low. For me, protein is my most satiating macro. Eating 100+ grams a day is specifically what keeps me from being hangry. Since I notice you like stuff like Fiber One bars, what about swapping those out for something like a Quest Bar in Cookie Dough? I think you would probably like them based on the things you seem to like (cause I like those things too), and be swapping a lot of carbs for 21g protein instead.

    Some of the items calorie counts look low - like a couple days ago I see "Krystal Hamburger - 3 burger" at 390 calories. Is that a prepackaged item? That seems pretty low to me.

    What is your height and weight?

    Are you weighing stuff or just guessing? A lot of your stuff is prepackaged, but small errors can still add up to a lot.

    Is the 2100ish daily calorie goal from you entering your exercise? Edit: Yes I see you are entering exercise.

    Krystal has slider-size burgers (it's kinda like a Southern White Castle), so that calorie count is right -- their burgers are 130 calories each.

    http://krystal.com/images/uploads/assets/Nutritional-Values.pdf
  • SLLRunner
    SLLRunner Posts: 12,943 Member
    I see you've lost 13 pounds. Congratulations! Every ten pounds allow MFP to reset your calories because the smaller we are, the less we need.

    I looked at your diary. I believe the combination of not weighing your food and highly overestimated calorie burns is killing your deficit to where you are basically eating at maintenance. This is true even though you are not eating exercise calories back.

    I realize you can't weigh your food when you are out, but everything you eat at home you must try to weigh and ensure you are using correct entries.

    An example I can give is fruit. A lot of MFP entries say medium (whatever fruit it is) with the grams in parentheses. Well, if you don't weigh the food, then you don't really know how much it is, even though that whole bag of apples looks to be the same size.

    I love bananas on my oatmeal in the morning. Most of the time, that bunch of bananas all look to be the same size. Look at my banana history :D for this week:

    Monday's: 135 grams 128 calories
    Tuesday: 113 grams 107 calories
    Wednesday: 137 grams 130 calories
    Thursday: 151 grams 143 calories

    Well, there are big differences between those numbers alone. The database has a medium banana at 110 calories. If I believed that 110 calories for every banana I ate, I'd be killing my maintenance calorie goals.

    So, my questions to you:
    1. Where do you get those exercise burns from? I ask because MFP, machines, and internet sources way overestimate.
    2. Do you weigh your food at all?
    3. Do you log every single thing you eat?

  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    I've started running on a constant basis, I do it for an hour, Everyday has to be an hour. If I can't hold out the whole I hour I will walk a small amount and start again. If my spouse is with me, then I have to slow the pace down because sometimes his heavy breathing lets me know that he's having a hard time breathing, this weight gain came over 6 days. I tried measuring myself but it didn't look as if it was going anywhere, I know some of my clothes are looser. I do run everyday. Some days I will walk just to give my body a break, I enjoy the scenery around our neighborhood but if I'm walking, I'm also doing it at a fast pace.
  • SLLRunner
    SLLRunner Posts: 12,943 Member
    Oh and I also use a fitbit but I don't understand what it means when it's showing the calories burned, I think it's a crazy fitbit, possessed or something.. :smiley:

    So, it's a fitbit? It looks like you are also including your exercise burns. Is that correct?

    I believe with fitbit it's one or the other.
  • threnjen
    threnjen Posts: 687 Member
    edited April 2015
    OK bear with me while I store some info here as I gather it.

    I used my three favorite calorie calculators with your info to get some calorie numbers for you.
    http://scoobysworkshop.com/calorie-calculator/
    http://www.fat2fittools.com/tools/bmr/
    http://iifym.com/tdee-calculator/

    Your maintenance level if you DON'T exercise at all is around 1902. So this minus 500 calories a day deficit gives you 1402 calories. Again this is BEFORE exercise. So using the My Fitness Pal method, your base calories should be 1402, I think 1460 is a little high.

    Now using the MFP method you DO need to eat at LEAST 50% of your exercise calories, or you are undereating. I question the burns you are entering though. How much/how long exercise? 750 cals a day in exercise calories is quite a lot. A very ballpark average is 100 calories per mile if you are keeping your heart rate high. Edited: you posted this info while I made this post

    Let's figure out these numbers and then we can look at your logging some more.
    Have you lost ANY weight in the last 6 weeks, or only managed to gain weight?
    Edited again: I see you've lost weight, just frustrated with the last week right?
  • SillyCat1975
    SillyCat1975 Posts: 328 Member
    I have a scale that weighs ounces, maybe I should get one that weighs grams? I have recently learned to start weighing fruit because for some reason when I did weight watchers, it seemed that fruit cost no calories. I think my mindset fell into that. I use the map my walk/exercise so it goes off of my speed that I am moving at. I do weigh the food here at home, I also have my husband double check behind me to make sure I am weighing correctly and I do log every single thing I eat. I've not eaten many fruits, but I did and have eaten tomatoes and didn't even think about calories in them. I guess the sodium is killing me too.
  • threnjen
    threnjen Posts: 687 Member

    Krystal has slider-size burgers (it's kinda like a Southern White Castle), so that calorie count is right -- their burgers are 130 calories each.

    http://krystal.com/images/uploads/assets/Nutritional-Values.pdf
    ah ok thanks! I have never heard of that place.