Gained weight feeling frustrated
joybedford
Posts: 1,680 Member
Hi i started the EM2WL philosophy 2 weeks ago. I had come from a place of not low calorie dieting but very disordered eating and had become obsessed with the macronutrients content of food. I would attempt to diet about 1500 calories restricting so called bad food and then give in and binge. On a recent holiday I decided not to restrict food eat at a small calorie deficit and exercise. I increased my calories to 1900 but most times I am eating about 2000. I use a charge HR and burn 2500 most days sometimes near or over 3000. I walk a lot about 2 hours a day as we have a dog, run 3 days a week (only 30 minutes) lift weights 3 times a week and dance for 2 hours a week.
First week I lost 1.9lbs, this week I have gained 2.2lbs and body fat has gone up a little. I had a feeling I had gained as I feel bloated, IBS is really bad and I have DOMS.
I am trying to be rationale, I have DOMS, IBS etc but I am 25lbs overweight and need the scales to go down. I have previously been diagnosed with a gluten/dairy intolerance and have been eating both so this could be another reason.
I so want EM2WL to work as to be honest I am still hungry on 2000 (sometimes a little more) and can't bear the thought of reducing again. I know this is the right way but just having a few wobbles right now.
First week I lost 1.9lbs, this week I have gained 2.2lbs and body fat has gone up a little. I had a feeling I had gained as I feel bloated, IBS is really bad and I have DOMS.
I am trying to be rationale, I have DOMS, IBS etc but I am 25lbs overweight and need the scales to go down. I have previously been diagnosed with a gluten/dairy intolerance and have been eating both so this could be another reason.
I so want EM2WL to work as to be honest I am still hungry on 2000 (sometimes a little more) and can't bear the thought of reducing again. I know this is the right way but just having a few wobbles right now.
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Replies
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I think you need to increase rather than decrease. That's a heck of a lot of activity!0
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I agree with ^ I got tired just reading about your activity!! Have you put your stats in the Scooby calculator? I made some assumptions saying your 5'5" and weigh 160. At the highest activity level with a 15% reduction to lose weight your BMR is 1615 your TDEE is 3069 and your reduction would have you eating 2609. If you did the next step down in activity it still has you eating at 2368 with a 15% reduction. Even if my guess on height and weight are wrong I still think this may prove you are eating waaaay too low for your activity level.0
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I am 5'4'' and 161lbs so you were pretty close. I am scared to eat that amount LOL, I am terrified of gaining weight. We went on a beach holiday last year and I felt so uncomfortable I sat and cried on the beach and remained fully clothed. I couldn't go in the sea with my daughter because I felt too uncomfortable and self conscious. A, this is not an image I want my daughter seeing and B, I promised her this year I would go in the sea with her and be in better shape, I am actually worse now than I was then. My mum (bless her I know she means well) keeps telling me I eat too much and need to drastically reduce and instinctively that seems right but I know it isn't. Also I know I can't do it I would be miserable and life's too short. I have only ran once this week because I am exhausted, my legs hurt and I can't face it. I have a half marathon in October and can barely run 3 miles. I need to sort this out.
I know there is no rush but I go on holiday in August and don't want a repeat of last year but I also don't want to mess up my metabolism I have enough health concerns as it is. Sorry for the whining.0 -
Yes, follow the great advice above and slowly increase your calories to a proper level for your activity. Either that, or cut out some of your activity which is probably also stressing your body like crazy. Low calories plus too much activity = stalled progress. The body will hold on to fat. You have to balance the two or you will stay in this negative cycle forever. With a Fitbit, you need to manually be inputting your calories for any exercise that's not step based - like your weight training - otherwise it will underestimate badly and give you too low of a TDEE. Then take a month's worth of data and use it to find your average TDEE. Then take a 15% deficit off that and slowly work up to eating that same amount of calories daily. You can manually set it as your calorie goal in MFP - and unlink the Fitbit if you want so that it's not constantly changing your calories. Eating enough is SOOO important for fat loss.0
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What is interesting @joybedford is that I am the same height as you, 46 and currently weigh 179 (hope to tighten up and get down to 165). I have lost a few inches around my body since eatingmore to weigh less (3 weeks) and adding stronglifts (7 weeks) to doing 3 hours a week of taekwondo and 30 mins a week of running. I eat, quite happily, 2200-2500 a day and have less fatigue, less DOMS and much more energy and motivation. I have built muscle and love how my body is shaping up.
I agree with others that, with your activity you need more food and with @Jennbecca33 that eating is really important to fatloss. My motto is that food is fuel.0 -
Since you're feeling exhausted (totally understandable considering your exercise load), cut back on exercise and match your food intake to the appropriate level. You really don't have to work out that much to lose weight, just stay within a reasonable deficit.
Your mom does mean well. A lot of us were stuck in that mentality for a long time (the less you eat, the better). You'll serve as a great example for her (and your daughter). I know I don't want my kids to see food as the enemy or for my daughter to think Mommy has to eat like a bird to be/stay thin. My husband told me the same thing recently (that I ate too much). That took me aback for a moment and made me feel like I wasn't doing things right. However, the numbers don't lie. My body loves "eating too much" hahaha. I'm not sure what he's going to think when I reach goal and go into maintenance --- hahaha!!
Our loved ones are just shocked that we can eat a good amount of food AND lose weight. Totally understandable, so I try not to take their comments to heart. Hopefully the end result will steer their brain in a different direction.
Just be patient with yourself. Get your numbers in line and give your body time to adjust.
Oh and whine away! I doubt anyone is bothered by it.
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joybedford wrote: »Hi i started the EM2WL philosophy 2 weeks ago. I had come from a place of not low calorie dieting but very disordered eating and had become obsessed with the macronutrients content of food. I would attempt to diet about 1500 calories restricting so called bad food and then give in and binge. On a recent holiday I decided not to restrict food eat at a small calorie deficit and exercise. I increased my calories to 1900 but most times I am eating about 2000. I use a charge HR and burn 2500 most days sometimes near or over 3000. I walk a lot about 2 hours a day as we have a dog, run 3 days a week (only 30 minutes) lift weights 3 times a week and dance for 2 hours a week.
First week I lost 1.9lbs, this week I have gained 2.2lbs and body fat has gone up a little. I had a feeling I had gained as I feel bloated, IBS is really bad and I have DOMS.
I am trying to be rationale, I have DOMS, IBS etc but I am 25lbs overweight and need the scales to go down. I have previously been diagnosed with a gluten/dairy intolerance and have been eating both so this could be another reason.
I so want EM2WL to work as to be honest I am still hungry on 2000 (sometimes a little more) and can't bear the thought of reducing again. I know this is the right way but just having a few wobbles right now.
Definitely stop eating the wheat and dairy if you know it makes you sick. I know that when I eat something that gives me some intestinal distress the last thing I want to do is exercise.
Also, the previous posters are right, you are doing a LOT of stuff, especially since you're also taking care of kids. I know that everyone is different, but at 5'5", 140 lbs, I'm doing 2-3 days/week of taekwondo, about 3 hours of running a week, and 2 days of heavy lifting, and I can lose almost a pound a week eating between 1900 and 2000 cal/day. From your description, you're doing way more than I am and eating the same amount of food. Eating less just gives me worse/longer DOMS, less energy, makes me hangry, and doesn't help at ALL with losing weight.
If you're legitimately hungry and not just bored (like I usually am when I eat a bunch of stuff I didn't plan to), eat a little more; add some more fat or protein to keep you feeling full for longer. And after looking at your diary, good job getting so much protein in! Wow. I feel like I'm doing well when I get like 110g/day in, lol.
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The thing is I don't feel like I workout a lot. I do 30 minutes of running 3 times a week, 3 30-50 minute lifting sessions and my dancing. The rest of my activity is just stuff that has to be done walking the dog, walking the children to school, housework etc. working out is important as much for my mental health as my physical. I recently had a break from working out and was ready to ask my doc for Prozac again. I am a much nicer mummy when I can work out it is part of me. I think most of my tiredness is caused by lack of sleep, I work shifts and my kids have special needs and sleeping problems so most night I only manage about 5 hours sleep. I will slowly increase my calories and see how I go. Thank you for your help.0
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Do a quick check with honest times using this, see how many hours you really are active.
I'm just curious.
And include that time dog walking if 3 mph or faster.
And it sounds like SAHM level. Especially walking kids to school.
https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing0 -
Found enough stats.
2 hrs x 7 days walking = 840 min
30 min x 3 days running = 90 min
2 hrs dancing split between walking and running, so increases those by 60 each
45 min x 3 days lifting = 135 min
Tagged as kids and SAHM for daily routine.
19.75 hrs of some form of exercise, obviously the walking is low key.
TDEE - 2854
15% deficit - 24260 -
Thanks you are all so helpful. I will spend the next few weeks increasing and see how it goes.0
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