Help-I'm gaining and not losing
jonalicia2503
Posts: 23 Member
I need help!! I've lost 42 pounds since February which is great. But for the last week or two, I've gained weight although I still work out and watch my calorie intake. Only a few pounds but more than I'd care for. I don't eat fried foods, no soda, etc. What am I doing wrong? A friend said I'm building muscle weight. Can I do something to keep the weight off?
4
Replies
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You could be taking in too many calories. Try calorie counting.1
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Iluvlife445: I count all my calories and hardly ever go over. I also look at the fat content, etc and still don't go over.0
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My daily calorie intake as per MyFitnessPal is 1310 a day0
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You don't mention calories. How many are you eating? Is this more or less than your daily burn level (total including everything from sleeping to intentional exercise). If you are in a deficit, building muscle is unlikely except under very specific circumstances. If it is close to TOM, then water retention. Do you weight daily or weekly?1
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You aren't building muscle, that's for sure. But it's either a normal fluctuation related to a number of things or you're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear8 -
Hi nutmegoreo. My daily calorie intake on the app is 1310 a day. Even if I burn calories, I don't eat into that. So say I burned 200 calories, I still eat less than the 1310 that the app tells me to eat. Right now I'm only at around 800 calories and I've already eaten dinner. I weigh daily as my doctor recommended
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Fluctuations are very normal, but they are frustrating. What has changed in the last 3 weeks? Any increase in exercise? Sodium? How have your sleep and stress level been? Did you change anything in your diet (less fat, more/less fiber, veggies, even a different protein powder)?1
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Not knowing what your workouts are like, I couldn't say whether you are building muscle. Possibly your muscles are retaining water from your workouts. Double check your caloric intake calculations and make sure your entries are accurate. Be very vigilant about weighing everything- once we start to believe we can eyeball estimates, additional calories will creep in. Make sure you are not overestimating your caloric burns.
When the weight comes down, the weight loss slows- sometimes the hunger increases too- it truly is a curse... our water balance can skew things for a few weeks. Make sure you are drinking enough water everyday. Things should work themselves out in a couple of weeks. If MFP figured out your caloric goals- maybe it is time to check that again?
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jonalicia514 wrote: »Hi nutmegoreo. My daily calorie intake on the app is 1310 a day. Even if I burn calories, I don't eat into that. So say I burned 200 calories, I still eat less than the 1310 that the app tells me to eat. Right now I'm only at around 800 calories and I've already eaten dinner. I weigh daily as my doctor recommended
I like daily, that way you can see the fluctuations. Have you been using a trending app? They can be very handy to sort through those fluctuations.
New workout routine? Increased intensity? likely water retention
TOM? water retention
Increased sodium intake? water retention
Forgetting or not logging "zero" calorie foods? Not using a food scale? inaccurate logging, could be actual fat gain3 -
water weight.. so pesky.. so frustrating!! stay the course!! u got this!!
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Fluctuations are very normal, but they are frustrating. What has changed in the last 3 weeks? Any increase in exercise? Sodium? How have your sleep and stress level been? Did you change anything in your diet (less fat, more/less fiber, veggies, even a different protein powder)?
Haven't really changed anything. Not really an increase in exercising except I've been biking more. I think I can definitely use more fiber tho in my diet. I go over my protein count sometimes tho
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dfnewcombe wrote: »Not knowing what your workouts are like, I couldn't say whether you are building muscle. Possibly your muscles are retaining water from your workouts. Double check your caloric intake calculations and make sure your entries are accurate. Be very vigilant about weighing everything- once we start to believe we can eyeball estimates, additional calories will creep in. Make sure you are not overestimating your caloric burns.
When the weight comes down, the weight loss slows- sometimes the hunger increases too- it truly is a curse... our water balance can skew things for a few weeks. Make sure you are drinking enough water everyday. Things should work themselves out in a couple of weeks. If MFP figured out your caloric goals- maybe it is time to check that again?
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nutmegoreo wrote: »jonalicia514 wrote: »Hi nutmegoreo. My daily calorie intake on the app is 1310 a day. Even if I burn calories, I don't eat into that. So say I burned 200 calories, I still eat less than the 1310 that the app tells me to eat. Right now I'm only at around 800 calories and I've already eaten dinner. I weigh daily as my doctor recommended
I like daily, that way you can see the fluctuations. Have you been using a trending app? They can be very handy to sort through those fluctuations.
New workout routine? Increased intensity? likely water retention
TOM? water retention
Increased sodium intake? water retention
Forgetting or not logging "zero" calorie foods? Not using a food scale? inaccurate logging, could be actual fat gain
Thank you again the only app I use is MFP for the caloric intake and then runtastic to log my exercises. Do you have any other suggestions?
I use a good scale but don't typically log zero calorie food. I guess I should be?
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tiffaninghs wrote: »water weight.. so pesky.. so frustrating!! stay the course!! u got this!!
Thank you!! Definitely not giving up. I appreciate it
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jonalicia514 wrote: »nutmegoreo wrote: »jonalicia514 wrote: »Hi nutmegoreo. My daily calorie intake on the app is 1310 a day. Even if I burn calories, I don't eat into that. So say I burned 200 calories, I still eat less than the 1310 that the app tells me to eat. Right now I'm only at around 800 calories and I've already eaten dinner. I weigh daily as my doctor recommended
I like daily, that way you can see the fluctuations. Have you been using a trending app? They can be very handy to sort through those fluctuations.
New workout routine? Increased intensity? likely water retention
TOM? water retention
Increased sodium intake? water retention
Forgetting or not logging "zero" calorie foods? Not using a food scale? inaccurate logging, could be actual fat gain
Thank you again the only app I use is MFP for the caloric intake and then runtastic to log my exercises. Do you have any other suggestions?
I use a good scale but don't typically log zero calorie food. I guess I should be?
What "zero" calorie foods are you referring to?
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jonalicia514 wrote: »nutmegoreo wrote: »jonalicia514 wrote: »Hi nutmegoreo. My daily calorie intake on the app is 1310 a day. Even if I burn calories, I don't eat into that. So say I burned 200 calories, I still eat less than the 1310 that the app tells me to eat. Right now I'm only at around 800 calories and I've already eaten dinner. I weigh daily as my doctor recommended
I like daily, that way you can see the fluctuations. Have you been using a trending app? They can be very handy to sort through those fluctuations.
New workout routine? Increased intensity? likely water retention
TOM? water retention
Increased sodium intake? water retention
Forgetting or not logging "zero" calorie foods? Not using a food scale? inaccurate logging, could be actual fat gain
Thank you again the only app I use is MFP for the caloric intake and then runtastic to log my exercises. Do you have any other suggestions?
I use a good scale but don't typically log zero calorie food. I guess I should be?
What "zero" calorie foods are you referring to?
I would say more like coffee or say brewed iced tea.
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jonalicia514 wrote: »jonalicia514 wrote: »nutmegoreo wrote: »jonalicia514 wrote: »Hi nutmegoreo. My daily calorie intake on the app is 1310 a day. Even if I burn calories, I don't eat into that. So say I burned 200 calories, I still eat less than the 1310 that the app tells me to eat. Right now I'm only at around 800 calories and I've already eaten dinner. I weigh daily as my doctor recommended
I like daily, that way you can see the fluctuations. Have you been using a trending app? They can be very handy to sort through those fluctuations.
New workout routine? Increased intensity? likely water retention
TOM? water retention
Increased sodium intake? water retention
Forgetting or not logging "zero" calorie foods? Not using a food scale? inaccurate logging, could be actual fat gain
Thank you again the only app I use is MFP for the caloric intake and then runtastic to log my exercises. Do you have any other suggestions?
I use a good scale but don't typically log zero calorie food. I guess I should be?
What "zero" calorie foods are you referring to?
I would say more like coffee or say brewed iced tea.
Ah. You could add your coffee. Might as well.
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also i weigh the most after i leave the gym and after i get home from work. i weigh the least after a full nights rest and after a long weekend of sleeping..0
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How are you determining the calories in your food? Are you using cups/spoons, food scale, guesstimating portions? Are you logging everything that you eat drink and cook/season with?0
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Try lowering your carb and sugar intake. The carbs I am "allowed" on MFP are way to high for me to lose on. I eat around 20-30 grams per day to lose weight, and less than 12 grams of sugar per day.18
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