Changing diet & fear of gaining weight
foofofoofo
Posts: 38 Member
Hi
I shared my with you my story last week regarding my weight loss journey.
I just gave up I can’t do any dieting anymore. I want be normal!
I went to a Dietitian two days ago. She advised to eat carbs more protein & less fat
I was on 1200 to 1500 calories per day with 70 gm of carbs daily!!
She measured me on the InBody machine and took my BMI fats .. etc
I was 35 % over in fat !! Yet I was only 9 kg over weight
I train hard, I do cardio from time to time but no results
So she advised me these macros and I MUST build muscles to burn the extra fats! And to that I have to increase my carbs intake at least 150 gm of carbs
And reduce my fat intake(which it was over 50 to 26)
The problem is in gaining muscles I will still be over weight I think . I do 80 min of weight lifting and cardio (biking since I cannot run because of my hip injury)
These are my InBody readings and the macros that she gave me
I’m 26 154 cm 66.3 kg
I shared my with you my story last week regarding my weight loss journey.
I just gave up I can’t do any dieting anymore. I want be normal!
I went to a Dietitian two days ago. She advised to eat carbs more protein & less fat
I was on 1200 to 1500 calories per day with 70 gm of carbs daily!!
She measured me on the InBody machine and took my BMI fats .. etc
I was 35 % over in fat !! Yet I was only 9 kg over weight
I train hard, I do cardio from time to time but no results
So she advised me these macros and I MUST build muscles to burn the extra fats! And to that I have to increase my carbs intake at least 150 gm of carbs
And reduce my fat intake(which it was over 50 to 26)
The problem is in gaining muscles I will still be over weight I think . I do 80 min of weight lifting and cardio (biking since I cannot run because of my hip injury)
These are my InBody readings and the macros that she gave me
I’m 26 154 cm 66.3 kg
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I don't actually know what you are asking?0
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I’m afraid to gain weight because of the carbs ! I tried it before and I gained weight immediately I don’t my new diet is correct or not .RuNaRoUnDaFiEld wrote: »I don't actually know what you are asking?
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Outside of a diagnosed medical condition (by an actual MD) Carbs do not cause weight gain-too many calories causes weight gain.11
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An increase of carbs after low-carbing will come with water weight gain. But it will even off after some time. It's not because carbs make you fat -- it's because low-carbing reduces your glycogen stores, and thus reduces the water that you're carrying.6
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The only weight gain carbs will cause is water weight as your body replenishes your glycogen stores in muscles and your liver.
What weight program are you on?
What are your goals?2 -
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suzannesimmons3 wrote: »I think you need to seek help as to why you are massively Undereating and so scared of gaining weight.
No I’m not under eating I just can’t help it ! I used be a like a ball ⚽️ 113 kg with 154 cm ! I’m just wondering how to eat normally without aging weight. Like normal human beings0 -
foofofoofo wrote: »
Do you weigh ALL food on a digital food scale?0 -
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foofofoofo wrote: »
I’m afraid to gain weight because of the carbs ! I tried it before and I gained weight immediately I don’t my new diet is correct or not .RuNaRoUnDaFiEld wrote: »I don't actually know what you are asking?
Not to beat this to death, but to be perfectly clear- you will always gain weight immediately when increasing carbs because it increases your glycogen stores and I believe the rule is that every gram of glycogen holds about 3g of water. But what you need to understand is, this is WATER, not body fat. Yes, it makes the number on the scale go up, but it doesn't reflect failure in your weight loss. The number on the scale will fluctuate daily regardless of your diet, primarily because of changes in water weight. Eat more sodium, your water weight will spike. Work out, your water weight will spike. It all evens out over time.8 -
collectingblues wrote: »An increase of carbs after low-carbing will come with water weight gain. But it will even off after some time. It's not because carbs make you fat -- it's because low-carbing reduces your glycogen stores, and thus reduces the water that you're carrying.
For how long? I just bought a new clothes0 -
rileysowner wrote: »The only weight gain carbs will cause is water weight as your body replenishes your glycogen stores in muscles and your liver.
What weight program are you on?
What are your goals?
my goals is to loss my body fats
my training program is
7 to 6 exercises per day with 4 sets 12,10,8,6 +biking for 15 to 20 min + abdominals 3 times aweek
i train 5 days a week with two days off0 -
foofofoofo wrote: »
Do you weigh ALL food on a digital food scale?
Yes0 -
foofofoofo wrote: »
I’m afraid to gain weight because of the carbs ! I tried it before and I gained weight immediately I don’t my new diet is correct or not .RuNaRoUnDaFiEld wrote: »I don't actually know what you are asking?
Not to beat this to death, but to be perfectly clear- you will always gain weight immediately when increasing carbs because it increases your glycogen stores and I believe the rule is that every gram of glycogen holds about 3g of water. But what you need to understand is, this is WATER, not body fat. Yes, it makes the number on the scale go up, but it doesn't reflect failure in your weight loss. The number on the scale will fluctuate daily regardless of your diet, primarily because of changes in water weight. Eat more sodium, your water weight will spike. Work out, your water weight will spike. It all evens out over time.
for how long ?some ppl say to drink more water to loss the water weight0 -
First of all, calm the heck down
Building muscle is a gradual process. Looking at your data, you show an increase in muscle mass and a decrease in body fat percentage between the first and second data points, so you are heading in the right direction. You WANT to be eating carbohydrates and at a reasonable calorie level in order to fuel your workouts. As has been said numerous times, your body will add more water weight in order to process the carbohydrates, and if you are working out hard, the inflammation process (which happens naturally in the muscle building process) will also add water. I would be very surprised if the few pounds you notice affects clothing recently purchased unless you had to lie down to button/zip your pants after you got them
It can be challenging, when you have worked hard to lose a ton of weight (which you have), to have any idea about what "normal" eating is. Eat at the goals that have been recommended, and re-assess after 6 weeks. If you have gained a bit of muscle and noticed you can see them a little bit better, that's a win even if your weight has not budged at all.5 -
foofofoofo wrote: »collectingblues wrote: »An increase of carbs after low-carbing will come with water weight gain. But it will even off after some time. It's not because carbs make you fat -- it's because low-carbing reduces your glycogen stores, and thus reduces the water that you're carrying.
For how long? I just bought a new clothes
It won't be a massive amount of water weight, just a small number of pounds, and it will be distributed throughout your body. Unless your new clothes are super tight, they will still fit.
Since you're still in a (too extreme) calorie deficit, it'll balance out in a few days to a couple of weeks. Yes, drink water to help it balance out, but not a crazy amount, just a normal, healthy amount.0 -
foofofoofo wrote: »
I’m afraid to gain weight because of the carbs ! I tried it before and I gained weight immediately I don’t my new diet is correct or not .RuNaRoUnDaFiEld wrote: »I don't actually know what you are asking?
I was anorexic eating 180g carbs a day for years.
I lived on noodles/ramen and rice cakes.
Calories control weight not any macro
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you do not need to lower your fats that low unless you have a health issue where fats need to be low. I have to be low fat/low cholesterol and high fiber due to a health issue and even my fats arent that low. fat is essential for hormones and many nutrients and vitamins are fat soluble. low fat doesnt mean you will lose fat quicker because dietary fat wont make you fat and neither will carbs unless you are going over maintenance calories.3
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foofofoofo wrote: »rileysowner wrote: »The only weight gain carbs will cause is water weight as your body replenishes your glycogen stores in muscles and your liver.
What weight program are you on?
What are your goals?
my goals is to loss my body fats
my training program is 7 to 6 exercises per day with 4 sets 12,10,8,6 +biking for 15 to 20 min + abdominals 3 times aweek
i train 5 days a week with two days off
So you are not on a specific program put together by someone else in terms of weight training, I would suggest you look into a specific program. There are a bunch like PHUL, Stronglifts 5x5, and more. Just randomly lifting weights without some sort of built-in progression in weight or intensity will not give you good results. Focus of the program should be on exercises that use many muscles like squats, bench presses, deadlifts, rows, etc rather than isolations exercises like curls and press downs.
With others I agree 1200-1500 is undereating unless you are quite short.1 -
I wanted to add that gaining weight and gaining size is not always the same thing. Once can put on muscle, increase weight (even when increasing glycogen stores in your muscles) and not gain a lot of size. This is especially true if you are doing a recomp where you slowly, and I mean slowly, put on muscle and lose fat. Just because you start putting on weight when you start eating carbs while still at a calorie deficit, does not mean you are getting any bigger. There are many before and after pictures here, usually of women who think that all weight increase is size increase, who started lifting using a good lifting program and after 6 months to a year weighed more but were visibly leaner. When it comes down to it the scale is one of the least helpful ways to measuring progress in getting leaner.1
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You seem to have weight, size, fat, muscle etc all muddled up. To be honest you are coming across more like you need to go see a counselor more than a dietician and I am being sincere you sound like you have got some disordered thinking around food and your body.
As some one asked what are your goals? Do you have a particular clothing size, physique or weight in mind?
Because some people find that when they get to the weight they thought they wanted they don't look like they expected. This is usually due to the physique they were thinking of being the result of lifting weights at a maintenance level of calories (or even slightly more) and actually weighing more but being physically smaller. Have a google about different size, heavier weight.1 -
Normal people are overweight. Is that your goal?3
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I don’t know my dietician suggested thatCharlieBeansmomTracey wrote: »you do not need to lower your fats that low unless you have a health issue where fats need to be low. I have to ....0 -
•I used to do a drop sets 4X4 with 5exercises per dayrileysowner wrote: »So you are not on a specific program put together by someone else in terms of weight training, .....
With others I agree 1200-1500 is undereating unless you are quite short.
•I can’t do any workouts that affects my hip injury I can’t run , walk more than 1 km , do squats or deadlifts (I’m going to do a total hip surgery in the next 3 months) so I’m limited to train my upper body & biking .
•Yes I’m 5 feet tall 154 cm0 -
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foofofoofo wrote: »
•I used to do a drop sets 4X4 with 5exercises per dayrileysowner wrote: »So you are not on a specific program put together by someone else in terms of weight training, .....
With others I agree 1200-1500 is undereating unless you are quite short.
•I can’t do any workouts that affects my hip injury I can’t run , walk more than 1 km , do squats or deadlifts (I’m going to do a total hip surgery in the next 3 months) so I’m limited to train my upper body & biking .
•Yes I’m 5 feet tall 154 cm
I looked at the reports and even ran your stats. What I see is you have some unique things about you . You are very short and you also state you will be under gaining a total hip surgery in 3 months? I presume you deal with pain and inflammation fairly regularly? Take any type of medication for this or other?
Interestingly the report states your BMR is 1287. When you run your stats though Miffin it says your BMR is approx 1500.. The report gives you a recommendation of 2007 calories (TDEE) a day. And currently has you at 1500 to consume a day to lose a pound a week. 200+ calorie difference in BMR for a male your age seems strange to me.
All you can do is follow the guidelines given to you, stay the course for 4-6 weeks. You will obtain enough data points in these 4-6 weeks assuming you track and log your food very accurately, keep up with exercise, etc to determine your TDEE is in line with what you have been given.
That said, find you a weight trending app (for Iphone/Android or web) to help you work with the fluctuations instead of being afraid of them. They are a completely normal part of our day to day weight.
Keep seeking the assistance of your doctors, or those that have your in-depth medical history, we are just internet strangers and in no way can give you exacts, but we all want to make sure that you eat enough to sustain your health and well being.0 -
I looked at the reports and even ran your stats. What I see is you have some unique things about you . You are very short and you also state you will be under gaining a total hip surgery in 3 months? I presume you deal with pain and inflammation fairly regularly? Take any type of medication for this or other?
,
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No , I don’t take any type of medication currently& the pain is not that much only if walked for too long .
Is my BMR normal? Yes I’m short lol0
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