Muscle/fat question

sugarpuff2104
sugarpuff2104 Posts: 4 Member
edited November 2024 in Health and Weight Loss
Hello. A while ago I lost 10kg (mostly baby weight that hung around too long) and reached my approximate 'goal weight' around a year ago. Around the same time, I started to exercise properly for the first time in my almost 38 years - 2 90 minute hot yoga classes (pretty tough) and one 45 minute spin class almost every week apart from when away.
I managed to maintain my weight from September until around March, when it started to creep up. I didn't make any noticeable changes in my diet. Since then my weight has gone up to 3kg about my goal, and I can't seem to get it down. To be fair I'm not doing anything drastic diet-wise like restricting calories or certain food groups because life is too short and I don't want to be miserable, but I'm usually following the 70%/30% rule pretty well as I have done all along.
Exercise-wise I can see real improvements in my strengh, speed and general ability and keep trying to push myself to do more in my classes.
But the weight gain is annoying me. I can't see much change in my clothes or the mirror but they all have a bit of give and I might be kidding myself...my husband says it's is probably mainly due to the fact that I've built muscle and that weighs more etc etc. Could this be true even though I don't do weight training and even though the weight gain only started in the last 6 months?
Any advice appreaciated!

Replies

  • Nony_Mouse
    Nony_Mouse Posts: 5,648 Member
    Personally, I doubt that it is muscle. While the exercise you're doing has given you increased strength, it's really not enough to build muscle mass. It's just not that easy for women.

    Basically, your choices are to tighten up on your food intake (and that really doesn't require being miserable, and certainly doesn't require restricting any food groups in the sense of cutting them out completely), and drop the weight, or if you're happy with the way you look and feel, and are now maintaining your weight, just carry on doing what you're doing. The number on the scale is just a number.
  • Muscleflex79
    Muscleflex79 Posts: 1,916 Member
    Nony_Mouse wrote: »
    Personally, I doubt that it is muscle. While the exercise you're doing has given you increased strength, it's really not enough to build muscle mass. It's just not that easy for women.

    Basically, your choices are to tighten up on your food intake (and that really doesn't require being miserable, and certainly doesn't require restricting any food groups in the sense of cutting them out completely), and drop the weight, or if you're happy with the way you look and feel, and are now maintaining your weight, just carry on doing what you're doing. The number on the scale is just a number.

    this. you have not put on pounds of muscle mass accidentally while doing hot yoga and spin. are you weighing all of your food??
  • sugarpuff2104
    sugarpuff2104 Posts: 4 Member
    Thanks both. I suspected it wouldn't be muscle. I've never weighed food and don't really want to start - I just wondered why I had gained without noticeably changing my diet but I must be taking in more calories somewhere without noticing. I will keep a closer eye on what I'm eating and see if I can reduce something to help shift those extra kilo's. I agree the number on the scale is just a number but somehow it's getting to me!
  • Muscleflex79
    Muscleflex79 Posts: 1,916 Member
    sugarpuff2104 wrote: »
    Thanks both. I suspected it wouldn't be muscle. I've never weighed food and don't really want to start - I just wondered why I had gained without noticeably changing my diet but I must be taking in more calories somewhere without noticing. I will keep a closer eye on what I'm eating and see if I can reduce something to help shift those extra kilo's. I agree the number on the scale is just a number but somehow it's getting to me!

    It is interesting that you are putting so much weight into the scale (the one weighing you), but don't want to weigh your food? is there a reason why you are against weighing food?
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    sugarpuff2104 wrote: »
    Hello. A while ago I lost 10kg (mostly baby weight that hung around too long) and reached my approximate 'goal weight' around a year ago. Around the same time, I started to exercise properly for the first time in my almost 38 years - 2 90 minute hot yoga classes (pretty tough) and one 45 minute spin class almost every week apart from when away.
    I managed to maintain my weight from September until around March, when it started to creep up. I didn't make any noticeable changes in my diet. Since then my weight has gone up to 3kg about my goal, and I can't seem to get it down. To be fair I'm not doing anything drastic diet-wise like restricting calories or certain food groups because life is too short and I don't want to be miserable, but I'm usually following the 70%/30% rule pretty well as I have done all along.
    Exercise-wise I can see real improvements in my strengh, speed and general ability and keep trying to push myself to do more in my classes.
    But the weight gain is annoying me. I can't see much change in my clothes or the mirror but they all have a bit of give and I might be kidding myself...my husband says it's is probably mainly due to the fact that I've built muscle and that weighs more etc etc. Could this be true even though I don't do weight training and even though the weight gain only started in the last 6 months?
    Any advice appreaciated!

    It most likely isn't muscle. For women it's especially difficult to gain muscle and those who do definitely have a strength-oriented program that they follow. Although some of this could be water weight from the work outs you've been incorporating, but 3KG of water weight is unlikely. Have you been measuring and weighing your food when you log? Eating extra bites and not logging? Calorie intake can be sneaky when those bites and tastes add up. I definitely suggest watching what you're logging a little more closely.
  • sugarpuff2104
    sugarpuff2104 Posts: 4 Member
    Muscleflex79 wrote: »
    sugarpuff2104 wrote: »
    Thanks both. I suspected it wouldn't be muscle. I've never weighed food and don't really want to start - I just wondered why I had gained without noticeably changing my diet but I must be taking in more calories somewhere without noticing. I will keep a closer eye on what I'm eating and see if I can reduce something to help shift those extra kilo's. I agree the number on the scale is just a number but somehow it's getting to me!

    It is interesting that you are putting so much weight into the scale (the one weighing you), but don't want to weigh your food? is there a reason why you are against weighing food?

    Mainly that it sounds quite time consuming and I have small children who keep me very busy! But I do have time to log what I've eaten that day in the evenings after they're asleep so I will try that and see if it helps.
  • sugarpuff2104
    sugarpuff2104 Posts: 4 Member
    peaceout_aly wrote: »
    sugarpuff2104 wrote: »
    Hello. A while ago I lost 10kg (mostly baby weight that hung around too long) and reached my approximate 'goal weight' around a year ago. Around the same time, I started to exercise properly for the first time in my almost 38 years - 2 90 minute hot yoga classes (pretty tough) and one 45 minute spin class almost every week apart from when away.
    I managed to maintain my weight from September until around March, when it started to creep up. I didn't make any noticeable changes in my diet. Since then my weight has gone up to 3kg about my goal, and I can't seem to get it down. To be fair I'm not doing anything drastic diet-wise like restricting calories or certain food groups because life is too short and I don't want to be miserable, but I'm usually following the 70%/30% rule pretty well as I have done all along.
    Exercise-wise I can see real improvements in my strengh, speed and general ability and keep trying to push myself to do more in my classes.
    But the weight gain is annoying me. I can't see much change in my clothes or the mirror but they all have a bit of give and I might be kidding myself...my husband says it's is probably mainly due to the fact that I've built muscle and that weighs more etc etc. Could this be true even though I don't do weight training and even though the weight gain only started in the last 6 months?
    Any advice appreaciated!

    It most likely isn't muscle. For women it's especially difficult to gain muscle and those who do definitely have a strength-oriented program that they follow. Although some of this could be water weight from the work outs you've been incorporating, but 3KG of water weight is unlikely. Have you been measuring and weighing your food when you log? Eating extra bites and not logging? Calorie intake can be sneaky when those bites and tastes add up. I definitely suggest watching what you're logging a little more closely.

    I'm sure you're right. If logging for a few weeks doesn't help I will give weighing food a go!

  • Muscleflex79
    Muscleflex79 Posts: 1,916 Member
    sugarpuff2104 wrote: »
    peaceout_aly wrote: »
    sugarpuff2104 wrote: »
    Hello. A while ago I lost 10kg (mostly baby weight that hung around too long) and reached my approximate 'goal weight' around a year ago. Around the same time, I started to exercise properly for the first time in my almost 38 years - 2 90 minute hot yoga classes (pretty tough) and one 45 minute spin class almost every week apart from when away.
    I managed to maintain my weight from September until around March, when it started to creep up. I didn't make any noticeable changes in my diet. Since then my weight has gone up to 3kg about my goal, and I can't seem to get it down. To be fair I'm not doing anything drastic diet-wise like restricting calories or certain food groups because life is too short and I don't want to be miserable, but I'm usually following the 70%/30% rule pretty well as I have done all along.
    Exercise-wise I can see real improvements in my strengh, speed and general ability and keep trying to push myself to do more in my classes.
    But the weight gain is annoying me. I can't see much change in my clothes or the mirror but they all have a bit of give and I might be kidding myself...my husband says it's is probably mainly due to the fact that I've built muscle and that weighs more etc etc. Could this be true even though I don't do weight training and even though the weight gain only started in the last 6 months?
    Any advice appreaciated!

    It most likely isn't muscle. For women it's especially difficult to gain muscle and those who do definitely have a strength-oriented program that they follow. Although some of this could be water weight from the work outs you've been incorporating, but 3KG of water weight is unlikely. Have you been measuring and weighing your food when you log? Eating extra bites and not logging? Calorie intake can be sneaky when those bites and tastes add up. I definitely suggest watching what you're logging a little more closely.

    I'm sure you're right. If logging for a few weeks doesn't help I will give weighing food a go!

    the thing is - you can't log accurately without knowing how much you are eating..
  • lynn_glenmont
    lynn_glenmont Posts: 10,224 Member
    Muscleflex79 wrote: »
    sugarpuff2104 wrote: »
    peaceout_aly wrote: »
    sugarpuff2104 wrote: »
    Hello. A while ago I lost 10kg (mostly baby weight that hung around too long) and reached my approximate 'goal weight' around a year ago. Around the same time, I started to exercise properly for the first time in my almost 38 years - 2 90 minute hot yoga classes (pretty tough) and one 45 minute spin class almost every week apart from when away.
    I managed to maintain my weight from September until around March, when it started to creep up. I didn't make any noticeable changes in my diet. Since then my weight has gone up to 3kg about my goal, and I can't seem to get it down. To be fair I'm not doing anything drastic diet-wise like restricting calories or certain food groups because life is too short and I don't want to be miserable, but I'm usually following the 70%/30% rule pretty well as I have done all along.
    Exercise-wise I can see real improvements in my strengh, speed and general ability and keep trying to push myself to do more in my classes.
    But the weight gain is annoying me. I can't see much change in my clothes or the mirror but they all have a bit of give and I might be kidding myself...my husband says it's is probably mainly due to the fact that I've built muscle and that weighs more etc etc. Could this be true even though I don't do weight training and even though the weight gain only started in the last 6 months?
    Any advice appreaciated!

    It most likely isn't muscle. For women it's especially difficult to gain muscle and those who do definitely have a strength-oriented program that they follow. Although some of this could be water weight from the work outs you've been incorporating, but 3KG of water weight is unlikely. Have you been measuring and weighing your food when you log? Eating extra bites and not logging? Calorie intake can be sneaky when those bites and tastes add up. I definitely suggest watching what you're logging a little more closely.

    I'm sure you're right. If logging for a few weeks doesn't help I will give weighing food a go!

    the thing is - you can't log accurately without knowing how much you are eating..

    Yes, but logging even without weighing is an improvement over not logging at all.
    sugarpuff2104 wrote: »
    Thanks both. I suspected it wouldn't be muscle. I've never weighed food and don't really want to start - I just wondered why I had gained without noticeably changing my diet but I must be taking in more calories somewhere without noticing. I will keep a closer eye on what I'm eating and see if I can reduce something to help shift those extra kilo's. I agree the number on the scale is just a number but somehow it's getting to me!

    Exactly -- since you haven't been logging, much less weighing, it's pretty difficult to notice the small amount of extra calories that would lead to a 6 kg gain over six months (since March, according to your OP). That's a quarter kilogram a week, or about 275 extra calories a day.*

    Unless you eat exactly the same thing every day, or you log your calories with a reasonable degree of accuracy, it's difficult to see that on the average day from March to September of this year, you consumed 275 more calories than you did on the average day from September of last year to March of this year, especially when you don't have any record of what you were eating then. Under those circumstances, that 275 calorie difference is likely not noticeable. Most people are prone to underestimating and forgetting how much they eat.

    *Actually, it's likely that it's even less than that. Just as you typically lose some water weight when you first go into a caloric deficit, you typically will gain some water weight as you shift to a caloric surplus.
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