Excercise helped at first--now it's not working at all
db8483
Posts: 6 Member
Hi all,
I'm new here, but I've been used the App for awhile. I could use a little feedback and my situation. About me, I'm a 32/f, work out a lot. I started working out seriously last March (2014) doing a combo of pilates and 30 min of spinning twice a week, then 45 min of spin twice a week. My diet didn't really change, I'm not good at restricting things, so I just tried to keep it about 1300/day while avoiding sugar and focused and protein. It took about 6 months before I started changing, and I lost A LOT of weight in spite of only calorie counting and not undertaking a serious diet. I felt I had lost too much weight, but didn't complain because I had finally hit my goal measurements of 34-23-34 (I measure thighs too, but I'll leave that part out so I don't look super weird :P) At 5' 9", to get those measurements I was STOKED.
I kept working out, calorie intake remained the same, then around feb of 2015 weight started creeping back on. I didn't mind, I know muscle is denser than fat and as you build muscle the scale goes up, but the measurements go down, clothes fit better, etc. My body fat was still holding at 16% . I figured I plateaued and needed to switch up my fitness classes, so I started doing more spin, more bootcamp classes (Weights/kettlebells/etc.) to try and get more muscle definition.
Flash forward to now. I haven't changed my calorie intake, I workout like I'm getting paid for it and my body fat shot up 4% (now hovering at 19%) my measurements went up 3 inches all over and i gained about 20 pounds. I kept with it since everyone advice was to keep training, keep doing what you're doing, you'll start to lean out. Well, this whole process has been nearly 2 years and I'm starting to have serious doubt that will ever happen. As far as water retention and inflammation goes, I think we're past that point (I also take Aldactone which prevents alot of water retention)
So I guess what I'm asking is, why did this work for me last year so well, and now it seems to be literally working against me. I've had a doctor check for anemia and hypothyroidism and have had all tests come back normal. No medication additions or changes in the last year.
If I'm honest, I'm thinking about quitting. When I think of the time and effort and sweat I put into this year to only have my measurements shoot up is incredibly frustrating.
Anybody have any suggestions as to what might be going on here?
I'm new here, but I've been used the App for awhile. I could use a little feedback and my situation. About me, I'm a 32/f, work out a lot. I started working out seriously last March (2014) doing a combo of pilates and 30 min of spinning twice a week, then 45 min of spin twice a week. My diet didn't really change, I'm not good at restricting things, so I just tried to keep it about 1300/day while avoiding sugar and focused and protein. It took about 6 months before I started changing, and I lost A LOT of weight in spite of only calorie counting and not undertaking a serious diet. I felt I had lost too much weight, but didn't complain because I had finally hit my goal measurements of 34-23-34 (I measure thighs too, but I'll leave that part out so I don't look super weird :P) At 5' 9", to get those measurements I was STOKED.
I kept working out, calorie intake remained the same, then around feb of 2015 weight started creeping back on. I didn't mind, I know muscle is denser than fat and as you build muscle the scale goes up, but the measurements go down, clothes fit better, etc. My body fat was still holding at 16% . I figured I plateaued and needed to switch up my fitness classes, so I started doing more spin, more bootcamp classes (Weights/kettlebells/etc.) to try and get more muscle definition.
Flash forward to now. I haven't changed my calorie intake, I workout like I'm getting paid for it and my body fat shot up 4% (now hovering at 19%) my measurements went up 3 inches all over and i gained about 20 pounds. I kept with it since everyone advice was to keep training, keep doing what you're doing, you'll start to lean out. Well, this whole process has been nearly 2 years and I'm starting to have serious doubt that will ever happen. As far as water retention and inflammation goes, I think we're past that point (I also take Aldactone which prevents alot of water retention)
So I guess what I'm asking is, why did this work for me last year so well, and now it seems to be literally working against me. I've had a doctor check for anemia and hypothyroidism and have had all tests come back normal. No medication additions or changes in the last year.
If I'm honest, I'm thinking about quitting. When I think of the time and effort and sweat I put into this year to only have my measurements shoot up is incredibly frustrating.
Anybody have any suggestions as to what might be going on here?
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Replies
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How accurate is your calorie counting? Do you use a food scale? How do you calculate your calorie burns?0
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Well you definitely didn't gain 20 lbs of muscle, so you must be eating more than you think you are.
If you are being honest, and you are doing the same thing as before, something weird is going on. Wish I could give you better advice but it just seems inexplicable that you are working hard and gaining weight while eating at deficit. Most people can achieve weight loss without tons of cardio, so you are gaining calories somehow. Diet is the obvious choice, but only you would know for sure if you are consuming 1300 or not.0 -
You are eating more than 1300 calories per day. And you should be. At 5'9" with (supposed) 16-19% bf, 1300 calories is crazy low.0
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queenliz99--I use an iwatch to calculate my burns when doing cardio. I don't have a food scale.
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jemmhh-I guess I must be somehow and not paying attention? Seems unlikely, but I'll try to be more attentive. I'm trying to workout on a calorie deficit, plus I have an EXTREEEEEMELY sedentary job, I'm literally attached to my desk for 8-10 hours a day so I don't get much movement in to make up for calories.0
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You should be able to eat more than 1300 calories unless you have very low lean mass. 16-19% is very lean for a female.
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I can't imagine - I lose weight (slowly) if even if I don't exercise at 1300 cals and I'm 5'3", been as low as 116 lbs. I have a desk job. I'm over 40.
If I were you, first thing I'd do is get a scale and make sure I'm eating what I think I am.0 -
How did you get those BF measurements? For a woman, 15% is freakin' skinny unless you're rocking some serious muscle mass (which a combo of pilates / spinning and calorie deficit is not going to give you). My take on it: you weren't doing anything for muscle sparing and lost a crap-ton of muscle. After that, you let your calories slip upward (thankfully), starting doing workouts that would build muscle, and began a bulk. That all seems to be for the good -- 19% BF (which, until proven otherwise, I consider suspect) is a lot healthier and sustainable BF % than 15%.0
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Hmmm... Too many calories? or likely Not enough calories? So your metabolism changed. The body is super adaptable to necessity. Hormonal change or stress are the only other off the wall things I've experienced for weight gain0
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How did you get those BF measurements? For a woman, 15% is freakin' skinny unless you're rocking some serious muscle mass (which a combo of pilates / spinning and calorie deficit is not going to give you). My take on it: you weren't doing anything for muscle sparing and lost a crap-ton of muscle. After that, you let your calories slip upward (thankfully), starting doing workouts that would build muscle, and began a bulk. That all seems to be for the good -- 19% BF (which, until proven otherwise, I consider suspect) is a lot healthier and sustainable BF % than 15%.
Academically (since I don't know how accurate OP's measurements are), BF% is not directly related to muscle mass. You can have low muscle mass and low BF%, or high muscle mass and high BF%.
Also, OP mentioned that scale weight went up 20lb. No way you can increase BF% by 4%, gain 20lb and lose "a crap ton of muscle". The numbers just do not work.
Most likely, OP has been underestimating intake and overestimating output. That is really the only explanation, unless reported body measurements are not accurate.
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How did you get those BF measurements? For a woman, 15% is freakin' skinny unless you're rocking some serious muscle mass (which a combo of pilates / spinning and calorie deficit is not going to give you). My take on it: you weren't doing anything for muscle sparing and lost a crap-ton of muscle. After that, you let your calories slip upward (thankfully), starting doing workouts that would build muscle, and began a bulk. That all seems to be for the good -- 19% BF (which, until proven otherwise, I consider suspect) is a lot healthier and sustainable BF % than 15%.
Hi there, Are you asking how I got those numbers ? I got my BF % by using an Omron fat monitor. If those aren't reliable, let me know.
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How did you get those BF measurements? For a woman, 15% is freakin' skinny unless you're rocking some serious muscle mass (which a combo of pilates / spinning and calorie deficit is not going to give you). My take on it: you weren't doing anything for muscle sparing and lost a crap-ton of muscle. After that, you let your calories slip upward (thankfully), starting doing workouts that would build muscle, and began a bulk. That all seems to be for the good -- 19% BF (which, until proven otherwise, I consider suspect) is a lot healthier and sustainable BF % than 15%.
Hi there, Are you asking how I got those numbers ? I got my BF % by using an Omron fat monitor. If those aren't reliable, let me know.
Definetly not reliable!!
The values change based on time of day, amount of hydration, etc.
Only reliable ways are to get a scan or the one you go in a water tank and they measure it.
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I do notice it changes during the course of the day, but it's what trainers at gyms use, and it's more accessible than those other methods.0
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jemmhh-I guess I must be somehow and not paying attention? Seems unlikely, but I'll try to be more attentive. I'm trying to workout on a calorie deficit, plus I have an EXTREEEEEMELY sedentary job, I'm literally attached to my desk for 8-10 hours a day so I don't get much movement in to make up for calories.
Your sedentary job status is irrelevant. There's no way a 5'9" 32 yo physically active woman gains weight on 1300 calories per day. Especially not 20 lbs since February. That would mean you've been eating in a caloric surplus of 231 calories on average:
20 x 3500 cals = 70,000 cals
365 days in a year - 31 days in Jan -31 days in Dec = 303 days
70,000 cals / 303 days = 231 cals/day
That would mean that your maintenance calories at the beginning of this were 1069. Even as light as you had to have been to have a 23" waist at your height, it's not likely. You're eating more than you think and if your measurements were actually 34-23-34 I think it's a good thing as that is extremely thin and I question how healthy it was.(My upper thigh is 22", just as a comparison.)0 -
jemmhh-I guess I must be somehow and not paying attention? Seems unlikely, but I'll try to be more attentive. I'm trying to workout on a calorie deficit, plus I have an EXTREEEEEMELY sedentary job, I'm literally attached to my desk for 8-10 hours a day so I don't get much movement in to make up for calories.
Its very difficult to "truly" count your calories and stay in a deficit without a food scale. Honestly, I thought I was pretty close with eyeballing and using the measurements on packages, but boy was I wrong!!! What you think is 1300, could very well be closer to 1900, easily! (The cappucino I'm drinking right now is over 400 calories, beverages are very surprising!) I picked up my food scale at Canadian Tire, but they have them everywhere...you can find a good digital at walmart for 15 bux...believe me, once you get the hang of weighing and see a true reflection of your numbers in and numbers out, you'll wonder why you waited so long! Im like you, I work from home, at a desk 10-12 hours a day, 360 days of the year....SO sedentary, they need an option for us!!0 -
Sometimes our body needs a new change.. A lot people don't like to discuss things such as a healthy liver and a serious healthy colon... When was the last time you had a detox?.. Even though we are all working out and eating all the right food but sometimes our body needs a detox from our liver and our colon.. These things play a major roll with our body response to what we are trying to accomplish0
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shawnarroyovega wrote: »Sometimes our body needs a new change.. A lot people don't like to discuss things such as a healthy liver and a serious healthy colon... When was the last time you had a detox?.. Even though we are all working out and eating all the right food but sometimes our body needs a detox from our liver and our colon.. These things play a major roll with our body response to what we are trying to accomplish
What toxins are you getting rid of that your liver and kidneys do not get rid of on their own?
What specific method are you suggesting for OP?
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1_ You are not eating 1300 calories. Or you are eating your exercise calories back and overestimating burns a lot. You not eating 1300 calories is a good thing. At your height, and beign active, you would have ended up seriously ill by now if you were eating that low.
2_ Bf% are not accurate, so you can just ignore them.
3_ What is your current weight? Is your goal weight realistic? If you are trying e.g. to maintain a BMI of 15, failing is something to celebrate, it means you are doing things right.
4_ What is the goal of your training? Unless you are a professional model and exercise t maintain a certain look is part of your job, you are not going to be able to maintain a demanding exercise routine on the long run with only a certain look as goal. You will get bored, tired and frustrated. Find something you like. Not something that burns a lot of calories or something that should help you lose weight. Find a sport or a training routine you are looking forward to, because you enjoy it. Make this the basis of your training. Or staying physically active on the long run, it will not work
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Allright, well thanks everybody for the input.
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If you use MFP's exaggerated calorie burn data you can easily gain weight
If you don't use a food scale it is easy to underestimate calorie intake
Do both and it is trouble for sure0 -
No one is calling you a liar or telling you that you aren't paying attention to what you eat. Most people underestimate what they eat. They've done studies, and even nutritionists who's jobs it is to track food underestimated what they were eating.
This is a good read:
http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think
And this:
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p10 -
Possibly you hit a plateau0
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shawnarroyovega wrote: »Sometimes our body needs a new change.. A lot people don't like to discuss things such as a healthy liver and a serious healthy colon... When was the last time you had a detox?.. Even though we are all working out and eating all the right food but sometimes our body needs a detox from our liver and our colon.. These things play a major roll with our body response to what we are trying to accomplish
Rubbish. And I don't mind talking about my colon. I'd share pictures from my last colonoscopy if you want (the internal ones the doc took of my colon).
Can we get a flag for detox posts? Or an auto delete for users with less than 10 posts who submit a reply with the word "detox" in it.
OP: 1300 is too low for someone your height and especially for someone at your activity level but as others said, you probably are eating a lot more than you think.0 -
Layne Norton talks about how some women end up eating 1200 calories a day, doing 2 hours of cardio, and they stop losing weight or their weight goes up. According to him, it's related to metabolic adaptation with a drop of your metabolic rate. His solution which seems to have helped many of his clients are to slowly add-in calories to try increase your metabolic rate. Something like 50-100 calories a week. You will gain some fat, but you should be able to maintain weight at a much higher calorie level. At that point, you'll be able to cut out fat much easier, with a larger calorie buffer.
Also strength training helps significantly....deadlifts, squats, etc. I keep seeing the New Rules of Lifting for Women thrown around as a good program. I've done stronglifts, starting strength, juggernaut method. Good luck!
https://www.youtube.com/watch?v=A3gTGLulLnI 0 -
shawnarroyovega wrote: »Sometimes our body needs a new change.. A lot people don't like to discuss things such as a healthy liver and a serious healthy colon... When was the last time you had a detox?.. Even though we are all working out and eating all the right food but sometimes our body needs a detox from our liver and our colon.. These things play a major roll with our body response to what we are trying to accomplish
OP: You do not need a detox. Ever. Your liver and kidney are enough to detoxify anything that is needed to detoxify, if any.
As per other posters, please buy a food scale at the local supermarket and weigh every food you eat. You will be surprised.
I was you before, I was eyeballing my food weight. I was stunned when I started using a food scale and I discovered that I was eating almost twice the calories I thought I was eating. I use the food scale now.
Good luck in your healthy journey0 -
Definitely need to weigh your food and make sure you track things better. Sounds like your calories are off a good bit. I would advocate lifting.0
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Layne Norton talks about how some women end up eating 1200 calories a day, doing 2 hours of cardio, and they stop losing weight or their weight goes up. According to him, it's related to metabolic adaptation with a drop of your metabolic rate. His solution which seems to have helped many of his clients are to slowly add-in calories to try increase your metabolic rate. Something like 50-100 calories a week. You will gain some fat, but you should be able to maintain weight at a much higher calorie level. At that point, you'll be able to cut out fat much easier, with a larger calorie buffer.
Also strength training helps significantly....deadlifts, squats, etc. I keep seeing the New Rules of Lifting for Women thrown around as a good program. I've done stronglifts, starting strength, juggernaut method. Good luck!https://www.youtube.com/watch?v=A3gTGLulLnI
I'm thinking their weight didn't go up by 20lbs, but maybe I'm wrong. I can't watch the video right now.
In any case, don't you think it'd be smart for OP to confirm that she really is still eating 1300 cals before she starts increasing calories? I mean, she's really going to be upset if her rate of gain increases because she skipped such a simple step.0 -
How did you get those BF measurements? For a woman, 15% is freakin' skinny unless you're rocking some serious muscle mass (which a combo of pilates / spinning and calorie deficit is not going to give you). My take on it: you weren't doing anything for muscle sparing and lost a crap-ton of muscle. After that, you let your calories slip upward (thankfully), starting doing workouts that would build muscle, and began a bulk. That all seems to be for the good -- 19% BF (which, until proven otherwise, I consider suspect) is a lot healthier and sustainable BF % than 15%.
Hi there, Are you asking how I got those numbers ? I got my BF % by using an Omron fat monitor. If those aren't reliable, let me know.
From an absolute sense, they're worthless (my gym uses the Omrons, and the trainers consider them a waste of space, but since clients love to track numbers they keep them around). They're sort of OK for tracking relative changes if all other things are equal (for example, you measure right after your get-up-in-morning potty break).
From a tracking standpoint, it sounds like both your lean muscle and fat levels have gone up during your bulk, which is pretty typical. You might want to post some pics over in the eat-train-progress group (they have a section for body fat estimation, and eyeballs that are far better calibrated than mine) to get an idea if you want to continue to bulk, go to maintenance, or do some cutting. A lot of that depends on your goals...you don't sound like a competitive athlete / powerlifter / bodybuilder / fitness model, so it kind of comes down to aesthetics (i.e., look good in clothes, look good naked, or both).0
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