I am somehow gaining weight on a calorie deficit..
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1. if you have one scale that reads heavier than the other...then that scale likely weighs everything heavier than the other. The scales we have at home are not the more precise instruments that have at a doctor's office, you know? They're just home use, and they're going to be slightly off sometimes. I'd stick with the happier scale. :-)
2. People eat and drink, on average, about 10 pounds worth of food/drinks every day. People, on average, don't gain or lose 5-10 pounds of their OWN mass every day. So a lot of the fluctuations you'll see if you are weighing every day can be attributed to your food and beverages rather than your own mass, if that makes sense? It's one of the reasons people recommend weighing at the same time - if your body is 'regular' and your habits are regular, you'll weight 'about' the same amount, because your eating and elimination are at about the same state (of digestion and elimination) every day. IF you are regular, that is. If not, that it doesn't help and your weight is still going to have a lot of variation.
3. One thing that can help with this, if you feel like you need to weigh yourself every day, is to record your weight, and then on day 7, average them for the week. Then use this weekly average to see how you are doing. You'll be more likely to see a downward trend accurately that way.
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...an article from a professor attempting to protect their occupation?
The process is simple - eat less and move more. It's the implementation that is difficult. Quite possibly the most difficult challenge a human will ever face - changing their behavior.
HA! Right?
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Also, does your scale "live" in one stationary place on a hard/flat surface, or do you need to bring it out to use it? Moving it every time or using a scale that is not on a hard/flat surface introduces inaccuracy.
Fluctuations are normal, but seeing 11-pound fluctuations is less normal -- it suggests you have introduced some kind of user error into the process.
This is important. Hard flat surface that's level and consistent.
Moving it around is a bit of an issue, but you can deal with that by weighing 2-3 times and using the average of the two closest... not highest, not lowest, closest so if you get 173, 174 and 169. Call it 173.5 If you get 173, 176 and 178, call it 177. As long as you follow a consistent and repeatable process you will get consistent repeatable results(over time) In weight loss, time is measured in 6 week-1 quarter chunks. days and weeks are just data points that can be aggregated over that period to show trends.0 -
awesometin wrote: »Thanks everyone for the input! Now to answer some of the questions but without quoting.
My scale is just in the bathroom with hardwood floors.
Thanks for the link to food scales. But it sounds like your suggesting I am taking in much more calories than I am. Let's say I am. I have two shakes throughout the week daily. Breakfast and lunch. 150 each. That is 300 calories. I know this because it's on the label and barcode scanner. My daily allowed intake is 1540 now.
So..my last meal of the day is somehow over 1240 calories? Did I miscalculate that much by not weighing?
Cooked rice only half a cup. Chicken about 8 ounces and really the only thing that sorta gets eyed but it's barely any chicken. It's depressing how little really. and measure in a cup black beans.
I just don't see how I am going over because I didn't weigh the same meal every day.
When you ask a group of people to troubleshoot an issue like this, we generally start with the things that are most common and easiest to fix and work our way out from there. It's a lot like calling tech support. They have to ask if you've rebooted your computer even though you know what you're doing because that fixes so many problems.
Out of curiosity, have you watched any of the videos in the link quiksylver gave you, yet? They were pretty eyeopening to me. I know that when I compared my day by measuring with cups/spoons and then weighing the same portion, I was off by about 500 calories throughout the day. Do I think that's your whole problem? Probably not. But it could be a confounding issue.
Not losing weight usually comes from a variety of issues. Here we have the possibility of logging issues combined with a short time frame, which usually also means fluctuations are in play that may be masking weight loss that is still happening. When people say they weigh their food, they usually mean all of it. All solids on a scale, all liquids in a measuring cup. If you aren't doing that, it's just going to confuse things to claim that you weigh everything.
Another thing that may be confounding the issue is the barcode scanner. It's just as infallible as the rest of the database. Be sure you're checking it against your actual nutrition label and that you're certain the number of servings on your shake's label is accurate. Many aren't.
Somewhere, buried in all of these possibilities, you'll find your answer. But probably not if you keep saying they aren't possibilities. Loot at everything and start eliminating variables until you find your answers.
1. If it's been less than 3 weeks or so, don't sweat it! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.20 -
stanmann571 wrote: »Also, does your scale "live" in one stationary place on a hard/flat surface, or do you need to bring it out to use it? Moving it every time or using a scale that is not on a hard/flat surface introduces inaccuracy.
Fluctuations are normal, but seeing 11-pound fluctuations is less normal -- it suggests you have introduced some kind of user error into the process.
This is important. Hard flat surface that's level and consistent.
Moving it around is a bit of an issue, but you can deal with that by weighing 2-3 times and using the average of the two closest... not highest, not lowest, closest so if you get 173, 174 and 169. Call it 173.5 If you get 173, 176 and 178, call it 177. As long as you follow a consistent and repeatable process you will get consistent repeatable results(over time) In weight loss, time is measured in 6 week-1 quarter chunks. days and weeks are just data points that can be aggregated over that period to show trends.
Some digital scales have a calibration process when they're moved, too. A lot of people throw away the manual (I do!) and just assume the scale works the way they think it works. The OP doesn't seem to have this issue, but it's worth noting for any lurkers around with the same issue.1 -
Sounds like most of your problem is related to scales. Pick one. Always weigh at the same time - the best time to weigh is when you're the lightest, right when you wake up and after you've used the bathroom.
This probably isn't relevant but I'm nosy: how do you cook your chicken? Is it 8 ounces before or after you cook it? Do you add any butter or olive oil or chicken stock to your rice when you cook it?
Also, half a cup of rice is TINY. You're using a measuring cup for that? Is it half a cup before you've cooked it or after?7 -
I also want to drop these excellent links here in case you want to learn more about scale weight fluctuations:
http://community.myfitnesspal.com/en/discussion/10084670/it-is-unlikely-that-you-will-lose-weight-consistently-i-e-weight-loss-is-not-linear/p1
http://community.myfitnesspal.com/en/discussion/10196160/scale-stress-syndrome/p14 -
No one has asked what are you drinking?2
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tomorrowperfume wrote: »Sounds like most of your problem is related to scales. Pick one. Always weigh at the same time - the best time to weigh is when you're the lightest, right when you wake up and after you've used the bathroom.
This probably isn't relevant but I'm nosy: how do you cook your chicken? Is it 8 ounces before or after you cook it? Do you add any butter or olive oil or chicken stock to your rice when you cook it?
Also, half a cup of rice is TINY. You're using a measuring cup for that? Is it half a cup before you've cooked it or after?
^This is a good point. Knowing whether you're logging in a cooked or uncooked state and being sure that the entries you choose in the database match the way you cooked it is important.5 -
Silentpadna wrote: »psychod787 wrote: »stanmann571 wrote: »awesometin wrote: »My stats:
Male,5'4(Yeah I am short lol). I started my diet weighing 188. I am now 175-180. But there is the problem.
I have a calorie limit of 1540 a day. I hardly ever hit it. I drink a shake in the morning (Protein) and one for lunch. Eat chicken, rice, black beans for dinner.
I was losing weight rapidly (Who knows maybe just water weight) but now? I don't even like weighing my self. One day I was at 169..next day 175 then 181. I am losing motivation here..I am not exercising much (I only play knockout league on the PlayStation virtual reality).
What is going on? It's depressing to somehow while hardly eating much gain 10 pounds and I am drinking plenty of water. My digital scale seems to say I weigh much more than my analog one does. Analog says 175 most days while the digital just *kitten* on my day lol. usually 6-7 pounds heavily there.
My gf (of course) says I looks thinner but not seeing it. Scales don't lie.
1. Are you weighing everything you eat?
2. How long have you been at this?
3.Just pick one scale and use/trust it.
This...... also weigh at the same time everyday in the same cloths, after using restroom.
I know I am alone in this room on this issue, but........none of that matters. Weight loss occurs over weeks/months -- not days. Time of day, whether your bladder is full or not, how slow/fast your digestive track moves (and it changes) is not significant over the trend. There are too many variables and no such thing as the "same conditions". It's not worth worrying about.
The trend doesn't lie. The scale does. The real answer here is fluctuations. You've always had them. You always will. You can't control them or predict them. Your fat loss may be close to linear. Your fluctuations will never be. That's why you need time. Plenty of it to see the data under the noise.
Bottom line to the OP: you cannot gain fat on a deficit. It's not possible. You can, however, gain weight through fluid fluctuations, food in your digestive tract, etc. Those fluctuations can be more than twice your weekly deficit in a single day.
Don't freak out. If you're in a deficit, you will lose fat. It is impossible not to.
First off, you are not alone. If I did not trend i would be crazy. Second, moving more and eating less goes against human nature. It is hard. We have to make ourselves do things.1 -
So basically you have lost about 15 lbs in a month and a half? Like you said, you lost a lot (some of it water) right off the bat, and now that's leveling out a bit and masking the ongoing fat loss. No biggie... give it time. In actuality, your weight loss has been a little too aggressive. Accurately logging your food is important, as others have pointed out, but I seriously doubt you are overeating based on what you have described and you are certainly not overeating to the point of a 10,000+ calorie surplus over a few days, which is what it would take to have gained 3 lbs of fat.
Edited to add: I was just using those numbers as an example.9 -
OP, I noticed that you are in disbelief that your meal could possibly exceed 1,200 calories. Let's say it's exactly as you say:
8 oz grilled chicken ~374 calories
1/2 cup boiled long grain white rice ~100 calories
1 cup canned black beans ~227 calories
That's a total dinner of just about 700 calories, which is not bad.
I'm going to pretend that my boyfriend just cooked this, which is a normal dinner for me. Double that rice, because you eyeballed it and it's probably closer to a normal human serving size of 1 cup. Add a tablespoon of extra virgin olive oil to sauteed the chicken in. Add a half-cup of chicken stock to the rice and a half tablespoon of butter because no one likes super bland food.
Congrats, you just added 332 calories to your dinner and it's 1,032 calories. That's how easy it is to mismeasure.
That being said - I don't think you've gained ten pounds in a week. That's ridiculous and outside the realm of possibility. Sometimes the idea of weight loss gets overwhelming, just take a chill pill. The MFP community has your back 16 -
Just remember OP, that when it comes to troubleshooting, the first answer to your thread title should be something you accept first: You are not somehow gaining weight fat while in a deficit. See what I did there? That part is more important than simply semantics. It should help you reset what you are looking for, why time matters, and how to ensure that you are actually in a deficit. Meaning that food scale accuracy, understanding fluctuations and how the overall process works, and yes, the differentiation between weight and fat is important.2
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stanmann571 wrote: »awesometin wrote: »
3. Started April 24, 2018 till now.
And it's been less than 1 month.
Trust the process, give the process time to work.
Sorry, I did the timewarp back to May 12th.
Ok, so it's been 6 weeks. My bad. and you're 8 lbs down.
Right on track.
Still probably want to tighten up your logging.
If you've been outside in the last couple weeks, that could have resulted in up to 5-6 extra lbs of water weight.
Yeah, Sunburn/Heat exposure can have that large of an impact, and for up to a week or more.10 -
awesometin wrote: »Thanks everyone for the input! Now to answer some of the questions but without quoting.
My scale is just in the bathroom with hardwood floors.
Thanks for the link to food scales. But it sounds like your suggesting I am taking in much more calories than I am. Let's say I am. I have two shakes throughout the week daily. Breakfast and lunch. 150 each. That is 300 calories. I know this because it's on the label and barcode scanner. My daily allowed intake is 1540 now.
Are the shakes powder mix or bottled?
Weigh a scoop of the powder. It can be off by as much as 50%. Now you're at 225 per shake or almost 500 for the two of them.
And that's if you're not "heaping" the scoop. a little heap can add another 20% or so. Now you're at 300 per shake
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stanmann571 wrote: »awesometin wrote: »Thanks everyone for the input! Now to answer some of the questions but without quoting.
My scale is just in the bathroom with hardwood floors.
Thanks for the link to food scales. But it sounds like your suggesting I am taking in much more calories than I am. Let's say I am. I have two shakes throughout the week daily. Breakfast and lunch. 150 each. That is 300 calories. I know this because it's on the label and barcode scanner. My daily allowed intake is 1540 now.
Are the shakes powder mix or bottled?
Weigh a scoop of the powder. It can be off by as much as 50%. Now you're at 225 per shake or almost 500 for the two of them.
I'm sure you have too, but I've actually done this at home with the scoop that comes with my protein powder and found it to be true. It holds about twice as much as the label would lead one to expect.9 -
janejellyroll wrote: »stanmann571 wrote: »awesometin wrote: »Thanks everyone for the input! Now to answer some of the questions but without quoting.
My scale is just in the bathroom with hardwood floors.
Thanks for the link to food scales. But it sounds like your suggesting I am taking in much more calories than I am. Let's say I am. I have two shakes throughout the week daily. Breakfast and lunch. 150 each. That is 300 calories. I know this because it's on the label and barcode scanner. My daily allowed intake is 1540 now.
Are the shakes powder mix or bottled?
Weigh a scoop of the powder. It can be off by as much as 50%. Now you're at 225 per shake or almost 500 for the two of them.
I'm sure you have too, but I've actually done this at home with the scoop that comes with my protein powder and found it to be true. It holds about twice as much as the label would lead one to expect.
It was one of the reasons I switched away from shakes for a while.0 -
Wow so much information here and at work so excuse the delays.
As far as the chicken question..it's just boiled. I went boring lol. Boiled and nothing else added. From the water, it is shredded and served. I sometimes put pico on it (1 teaspoon) just for flavor but that is it.
I am a nazi when it comes to logging..(can I say that???). I have logged eating just two chips from a bag of chips. It's not the logging. I understand how important logging is.8 oz grilled chicken ~374 calories
1/2 cup boiled long grain white rice ~100 calories
1 cup canned black beans ~227 calories
That's a total dinner of just about 700 calories, which is not bad.
I never said grilled, it's boiled.
I don't do a cup of black beans. I do half a cup.
I measure after it is cooked.
I do not eat back my calories from exercise. Usually scared to. At the end of every night, I put on a weight vest and play this boxing VR game and usually sweat a good bit, drink water and watch some tv before going to bed.
Maybe I just need to wait it out. I know I can't be overeating. I am living off shakes lol.5 -
awesometin wrote: »Wow so much information here and at work so excuse the delays.
It's a forum, don't worry about instant response. The thread will be here for you later. And we're on your side!
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I'm very cautious to say this, but you may need to eat more. At least weigh and make sure you are hitting 1500 calories daily. With all your activity, you should probably be eating way more than 1500 calories per day. You have to fuel your body and you sound like you are not. (I am not saying "starvation mode" cuz that's not a thing, but adaptive thermogenesis is.)
I'm 43 years old, female, lift heavy 5 days a week, and can lose easily on 1800 calories per day. My TDEE is ~2700 calories per day.11
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