Exercising but gaining weight

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  • cerise_noir
    cerise_noir Posts: 5,468 Member
    Christine_72 wrote: »
    You could exercise 10 hours a day, 7 days a week. But if you're eating above your TDEE you will gain weight. Losing weight is 80-90% diet/10% exercise, some people will say it's 100% diet.

    This. Weight loss is all about calories, not about the type of food/cutting out foods or exercise.

    Calories.

    You need to know exactly how many calories you're consuming. Either you're eating above maintenance or you're retaining water from exercise/sodium/time of the month.

    Get a kitchen scale and start weighing everything and logging everything all the time. You need to know how many calories you're eating, not the amount of food. For example, you could be eating very little volume, but the food may have many calories.
  • HazyEyes93
    HazyEyes93 Posts: 89 Member
    I know it has already been said, but CALORIES. Even going over a little bit every day can lead to weight gain in the long term.
  • errollmaclean
    errollmaclean Posts: 562 Member
    Absolutely 100% all about the calories. There is no need to look for extraordinary reasons, when you haven't ruled out the ordinary reasons. You are not tracking accurately. Digital food scale, tighten up your logging and you will get the results you want.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    missrabbitt1 wrote: »
    I find it hard to believe that I'm eating THAT much though.. it doesn't add up to me. I'm eating the same way I did before I started working out. And I was maintaining my weight quite normally. Now.. it's the opposite.


    This is very common. Exercise tends to increase appetite. Sometimes people don't even notice they are eating a bit more here and there.


    Like most other people have said, start tracking as accurately as possible.
  • blambo61
    blambo61 Posts: 4,372 Member
    Weights will make you retain some water and that is some of the weight. Muscle gain will happen also. Both of these will subside in a couple of weeks after lifting (the extra water will be there and the muscle gain will slow down). The extra weight can be discouraging but your getting leaner (lower percent body fat) in the process which is good (as long as your only gaining muscle and not gaining fat). The stress of working out also can cause hormonal changes that can prevent you from losing as much weight as you would otherwise but I think it is good to workout and you need to think in terms of percent body fat and not just weight.

    I do a intermittent fasting diet and it is working well for me. It helps me have deficits without having to do a bunch of small meal, measuring anything, or counting calories. I fast about 21 hours and eat in a three hour window. My stomach shrinks enough that it is hard to overeat. If I still overate doing what I'm doing, I would count but it hasn't been necessary which is great because it is a lot of work counting cals. An extra bonus is I get to eat tell full each day and I don't restrict any food groups although I do fill up on good stuff before allowing the not-so-good stuff.
  • SherryTeach
    SherryTeach Posts: 2,836 Member
    missrabbitt1 wrote: »
    Christine_72 wrote: »
    You could exercise 10 hours a day, 7 days a week. But if you're eating above your TDEE you will gain weight. Losing weight is 80-90% diet/10% exercise, some people will say it's 100% diet.

    Literally my diet consists of home cooked meals I make. My meats, all kinds of produce , but I never eat out. Or if I do I choose something healthier if I can. BUT no mcdonalds and stuff in my diet.

    This is the first I've heard that home-cooked meals don't have calories.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    99% of meals were home cooked when i gained weight..
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    You're under estimating your calorie intake or over estimating your calorie burn.

    I gained weight while "clean eating" because I was eating too many calories. I've lost weight eating pizza and French fries in moderation.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    missrabbitt1 wrote: »
    So ive been exercising for about 2 months now. I was out 2 weeks Bcuz of a surgery but right back afterwards. I drink on weekends but do not smoke anymore, I'm 9 months cigarette free. I do cardio and I switch it up for example.. I do 20 min treadmill 1 min run 3 min walk and over and over. Or I do 12 incline on the treadmill at 2.7 speed which you feel the burn instantly! Then I use the bike around 10 to 15 mins on hill plus . Or the elliptical on fat burn. Then a few weight machine and free weights after. But my issue is I've GAINED 6 lbs. And I'm not happy about it. I'm loving going to the gym it's a lot of fun and I want to keep going bur how can I lose my weight?! I eat decent.. but I don't restrict myself entirely. I eat what I want but I try to not go overboard. Plz help!

    I gained 30 pounds while running 3 times a week and doing the eliptical 2 times a week, but only because I was eating too much food.

    You can exercise all you want, but if you eat more calories than you expend you will gain weight. In other words, setting aside natural fluctuation and possibly water retention resultant of your surgery, you are eating more than you realize.

    It sounds to me like you are not sure of your intake. I suggest weighing all solid food and measuring all liquids and logging every single think you ingest. Read packages and do your own research to make sure you are being as accurate as possible with recording your food. Eat about 70% of your cardio calories back, and don't eat any calories back except steady state cardio. Do whatever it takes to ensure you are in a calorie deficit and you will lose weight.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    missrabbitt1 wrote: »
    I find it hard to believe that I'm eating THAT much though.. it doesn't add up to me. I'm eating the same way I did before I started working out. And I was maintaining my weight quite normally. Now.. it's the opposite.

    Denial is bliss....I know, I lived there for a long time. :)

    You said you've gained 6 pounds. Before that you were maintaining. Both of these things mean you are eating too much to lose weight.

  • SueSueDio
    SueSueDio Posts: 4,796 Member
    I think that some people resist this idea because they feel like they're being told they're "greedy" and can get a bit defensive, when that's not what we mean at all. It's simply very common for people to underestimate their portion sizes, or not realise that they're eating a bit more than they used to... like someone above said, an extra spoonful here and there that you forget about, etc.

    Even if you think you know your portions, please get a scale and start weighing and logging everything (including logging booze, and any snacks that it might make you crave after/during drinking!). It really is the simplest way to see if this is your problem. Eliminate the easy stuff first, and if that doesn't change things then you can start looking for other reasons.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    missrabbitt1 wrote: »
    malibu927 wrote: »
    missrabbitt1 wrote: »
    malibu927 wrote: »
    What do you mean by you eat decent? Are you counting calories?

    Well yes & no. I do but sometimes don't. There are times I guesstimate without using my app.

    That's where you're going wrong. Start logging everything. If you need to, a food scale will help immensely in getting accurate portion sizes.

    I know portion sizes of everything.. this is where I'm confused. I do not eat a lot of junk or I never eat burgers etc. I cook everyday at home and eat lots of produce. It's weird.

    You don't now the portion sizes as well as you think. Weight management is evidence based. Setting aside medical conditions, eat under your total daily energy expenditure (TDEE) you will lose weight, eat above your TDEE and you will gain weight and eat about level with your TDEE and you will maintain your weight.
    missrabbitt1 wrote: »
    Christine_72 wrote: »
    You could exercise 10 hours a day, 7 days a week. But if you're eating above your TDEE you will gain weight. Losing weight is 80-90% diet/10% exercise, some people will say it's 100% diet.

    Literally my diet consists of home cooked meals I make. My meats, all kinds of produce , but I never eat out. Or if I do I choose something healthier if I can. BUT no mcdonalds and stuff in my diet.

    I gained 30 pounds in five years with the idea that there was something seriously wrong with me. There indeed was-my perception on what a portion looks like. Once I started weighing food, I came to understand that I was very wrong about how little I thought I was eating.
    missrabbitt1 wrote: »
    diannethegeek wrote: »
    missrabbitt1 wrote: »
    I find it hard to believe that I'm eating THAT much though.. it doesn't add up to me. I'm eating the same way I did before I started working out. And I was maintaining my weight quite normally. Now.. it's the opposite.

    Okay. What do you think is causing it, then?

    That's what I'm trying to figure out.. I want to rule out some things. But I don't see how my food consumption could be it. I either eat salmon or chicken breast for dinner with a salad or broccoli or asparagus etc. Lunch is a salad and breakfast is one egg & half a bagel or toast. I went backwards here but this is typically what I eat everyday. Excluding snacks.

    How many calories does an ounce of salmon have?

    How many calories does an ounce of chicken breast have?

    What toppings do you put on your salad? What about salad dressing? What are the calories here?

    How many calories is in one egg and that half bagel or toast?

    How many calories are in those snacks of yours?

    It all adds up. :)
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    edited August 2016
    TerriMcElrath wrote: »
    It could also be that you are gaining muscle. Maybe look for the non scale signs of weight loss, like clothes fitting better, more energy, so on.

    Nope. Building muscle is intentional and requires a progressive weight lifting program and plenty of protein.
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