Had one bad day and put on 2.5lb
n_green_l
Posts: 74 Member
I am on a 1200-1400 calorie diet. I've been trying Dry January and found i was craving sugar so badly. I ended up eating 2450 calories yesterday... but now I've put on 2.5lb in a day. I finally lost 3 lb and feel its for nothing. May as well have had the wine I so wanted.
This is too hard
This is too hard
21
Replies
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Where are you in your menstrual cycle? I gain at ovulation and right before my TOM. Because of this (and because Lyle McDonald said to) I compare myself to last month, not last week.
This is what weight loss looks like:
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Hey,
don't worry - those 2.5 # are mainly water weight due to the carbs, if you go back to your diet and give it a day or two, you'll normalize!
Don't quit, don't stop... just push on and you'll succeed.15 -
yes , 2450 cals isnt even that bad, don't let a slip up become a slide, you will normalize within a few days ..8
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nataliegreenlouise wrote: »I am on a 1200-1400 calorie diet. I've been trying Dry January and found i was craving sugar so badly. I ended up eating 2450 calories yesterday... but now I've put on 2.5lb in a day. I finally lost 3 lb and feel its for nothing. May as well have had the wine I so wanted.
This is too hard
You're confusing water weight with fat gain.22 -
nataliegreenlouise wrote: »I am on a 1200-1400 calorie diet. I've been trying Dry January and found i was craving sugar so badly. I ended up eating 2450 calories yesterday... but now I've put on 2.5lb in a day. I finally lost 3 lb and feel its for nothing. May as well have had the wine I so wanted.
This is too hard
Unless you ate 8,750 calorie over maintenance, you didn't gain 2.5 pounds of fat.
This post is helpful: https://community.myfitnesspal.com/en/discussion/10702290/the-importance-of-this-phrase-weight-loss-is-not-linear18 -
OP, is it possible your calories are too low? If I eat too little, a binge is inevitable for me. What are your stats, and how many pounds are you trying to lose/week?
You didn’t gain that much fat overnight, as others have said. It’s likely a combination of water weight and food still in your digestive tract.5 -
You didn't gain 2.5lbs in a day. its water retention. Sodium can have a huge impact on water retention so salty snacks and foods make you retain more water (men and women).
Additionally don't get in the habit of weighing yourself daily. Doing so sets you up to stop your weight loss and maintenance once the scale says you are at your goal weight.
Its also not an accurate measure because if you weigh yourself say every 2 or 3 hours the scale will surprise you...again water retention. It fluctuates during the day just as much as blood pressure does.
Weigh yourself the same day every week at the same time of day (factor in the weight of your clothes if you don't "weigh" naked!). I personally weigh in Friday mornings after my morning wake up routine (emptying the bladder and bowels
) 24 -
This is why I sometimes (often) hate the scale. You work so hard and the scale does not always reflect that. You have a high calorie day or two and anxiously weigh yourself hoping you haven’t done any “damage.” Or you have a low calorie day and weigh yourself hoping you have lost a pound. Personally, I just cannot handle looking at the daily fluctuations and trying to figure out what is causing them. So for my own mental health, I stick to weighing in once per week. That strategy might work for you as well.nataliegreenlouise wrote: »...but now I've put on 2.5lb in a day. I finally lost 3 lb and feel its for nothing.
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I had no bad days and gained 5#'s over the holidays because while I stayed within my calorie goals, I ate a lot more salt and carbs than usual.7
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Just get right back at it. I was on a cruise for 11 days ate what I wanted - « gained » six pounds and a week later it’s gone. Was likely mostly water weight from salty foods. A one day 2400 binge won’t last and wasn’t enough calories for s true 2.5 lb gain. Hang in there.3
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@Dilvish - Actually, weighing yourself daily is helpful for a lot of people. Weighing daily and tracking it in an app that will give you a moving average is going to give you a much more accurate picture of your weight than weighing once a week. But really it's about finding what works best for an individual. That might be only weighing once a week but you really shouldn't spread false information that weighing daily is something to be discouraged because research disagrees with you.
@nataliegreenlouise - Don't fret about one day of going over your calories. It's impossible for you to have gained 2.5 lbs of fat from a 2400 calorie binge. You have to eat 3500 calories over your maintenance to gain 1 lb of fat and you clearly didn't do that. It's just some extra water weight. It will come off in a couple days.22 -
I weigh myself every day - it accustoms me to the ups and downs that are normal for everyone, so that I'm less likely to panic if I see a temporary spike.
If you are a pre-menstrual woman, weighing yourself weekly will most likely give you the same ups and downs as weighing daily, as mentioned above, compare yourself month to month.4 -
nataliegreenlouise wrote: »I am on a 1200-1400 calorie diet. I've been trying Dry January and found i was craving sugar so badly. I ended up eating 2450 calories yesterday... but now I've put on 2.5lb in a day. I finally lost 3 lb and feel its for nothing. May as well have had the wine I so wanted.
This is too hard
It's water weight and weight from more food/waist in your system.
Do the math...You would have had to consume 7500 calories over your maintenance calories to gain 2.5 Lbs of actual fat.2 -
Impossible. Dont worry.0
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nataliegreenlouise wrote: »I am on a 1200-1400 calorie diet. I've been trying Dry January and found i was craving sugar so badly. I ended up eating 2450 calories yesterday... but now I've put on 2.5lb in a day. I finally lost 3 lb and feel its for nothing. May as well have had the wine I so wanted.
This is too hard
Go back to your calorie allotment for the next couple of days, even add in a glass of wine that fits in those calories if you want. Then weigh again.
If you restrict so much that you have days like this, it will be hard. If you choose a sensible way to eat that includes your favorite foods, it will be much easier.5 -
Additionally don't get in the habit of weighing yourself daily. Doing so sets you up to stop your weight loss and maintenance once the scale says you are at your goal weight.
Disagree with this. I weigh myself daily, first thing in the morning, after using the bathroom. It helps me to see trends (I like having the data). Also, when I weighed myself once a week I would often do silly things like stop eating way too early in the day the night before in the hopes of “tricking” the scale. I don’t feel the need to do this anymore. If I see a small gain on a given day, I chalk it up to minor fluctuations.
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2.5 pounds is 8,700 calories. 8,700 calories is way more than the 2,450 you ate. After subtracting your maintenance from 2,450, I’d guess without knowing your stats that you probably only ate no more than 1,000 over maintenance, which is less than 1/3 of a pound. Basically what I’m saying is what you’re describing is physically impossible in terms of fat gain. 2.5 is well within normal fluctuations.2
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kshama2001 wrote: »Where are you in your menstrual cycle? I gain at ovulation and right before my TOM. Because of this (and because Lyle McDonald said to) I compare myself to last month, not last week.
This is what weight loss looks like:
I could not agree with this more! Thank you for sharing that. It is normal to experience peaks and valleys in your weight loss. Don't let one day wreck all your progress. I'd keep the momentum going for sure.2 -
It doesn't matter how well I eat or how much I exercise, there are a few takeaways I can order that always result in an immediate 2 to 3lb gain overnight. The good news is that it's temporary - it can take up to 5 days for me to shake it off, but it does go away.
I have similar issues around my period - whoosh, the weight goes on. But when my period ends, it goes away too.
One bad day is unlikely to derail your diet as long as you don't use it as a trigger to justify falling off the wagon and staying on the ground stuffing your face full of fatty, greasy junk food. Fluctuations even out over time as long as you keep persevering with making more good days happen.
If you weigh yourself daily (and don't panic about fluctuations), over time you'll learn what things cause false weight gain/false weight loss for you. I can't do anything about my period, but I do know which foods will cause a temporary spike, so if I don't feel like I can cope with my weight suddenly (but temporarily) shooting up, I avoid them. For me, it seems to be things that are hugely salty, so if I control my sodium levels (rather than just looking at calories), I can get happier results.
Good luck with your journey.1 -
You might find this thread amusing, perhaps even reassuring: https://community.myfitnesspal.com/en/discussion/10603949/big-overfeed-ruins-everything-nope
Summary: Details (calories and scale weight) from about a week that included 3 days of over goal eating, summing up to around 6,000 or so calories in excess of estimated total maintenance calories for those days. NBD.2 -
Additionally don't get in the habit of weighing yourself daily. Doing so sets you up to stop your weight loss and maintenance once the scale says you are at your goal weight.
Weigh yourself the same day every week at the same time of day (factor in the weight of your clothes if you don't "weigh" naked!).
???
As to the 2nd point, weighing weekly is fine. However, the same danger exists as weighing daily- a sudden, substantial, temporary fluctuation- only a person then has to live with the results for another week instead of another day or 2.7 -
Don't deprive yourself. Of course you lost it when you told yourself no sugar. That is human nature.2
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Bad days happen. They do feel pretty bad due to the number going up. But this is mainly due to water retention. More food requires more water to process. So, don't worry about it. In fact, count on the fact there WILL be bad days and learn to accept them and heck, maybe enjoy them when they happen. Just make sure more days are good than bad!0
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I would think this may be water weight only. I don't think you have any issue if you remain focused and abide by your goals .0
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1150 calories over your goal .33 pounds. 3500 calories equals a pound, so that is water weight and food in the digestive track. dont try to make up for this and go back to your goal. 3 days or so weight should level out.
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I really watched it yesterday, really watched it and I put on another 3/4 of a pound! What am I supposed to do?? This is so disheartening. 😞0
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nataliegreenlouise wrote: »I really watched it yesterday, really watched it and I put on another 3/4 of a pound! What am I supposed to do?? This is so disheartening. 😞
look at weekly and monthly trends, not daily.
step away from the scales is my advice.4 -
nataliegreenlouise wrote: »I really watched it yesterday, really watched it and I put on another 3/4 of a pound! What am I supposed to do?? This is so disheartening. 😞
You're OK, OP.
Go back to page 1 and look at that chart of weight loss. This happens to everybody. The number on the scale from day-to-day honestly tells you nothing about the fat loss going on in your body. Here's a couple of posts you can consider to reassure yourself, and please realize if you are emotionally invested in these daily numbers, you are going to have a very hard time.
https://community.myfitnesspal.com/en/discussion/10303793/who-gained-weight-during-the-holidays-i-have-a-solution/p1
https://community.myfitnesspal.com/en/discussion/10634529/why-did-the-number-on-the-scale-go-up-this-week-heres-why/p1
I also want to reiterate what someone else commented on. If you have chosen a weekly weight loss goal that is too aggressive for your current height, weight, & activity level (for example, 2 lbs/week is only for those with 75+ lbs to lose), you are going to struggle. If you were under-eating to the point of a binge, you likely need more calories on a daily basis.
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Running2Fit wrote: »@Dilvish - Actually, weighing yourself daily is helpful for a lot of people. Weighing daily and tracking it in an app that will give you a moving average is going to give you a much more accurate picture of your weight than weighing once a week. But really it's about finding what works best for an individual. That might be only weighing once a week but you really shouldn't spread false information that weighing daily is something to be discouraged because research disagrees with you.
This.. Weighing daily, but only looking at the trend weight (running average) to smooth out fluctuations, can be much less frustrating unless you have a huge amount of weight to lose (where you can expect it to always go down despite any fluctuations). (If seeing the scale go up on a daily weight gives you grief, watching it go up on a weekly weigh out definitely isn't going to feel better).2 -
https://www.womenshealthmag.com/weight-loss/g19990871/weight-fluctuation-experiment/
I also like this article woman weighed herself every hour of the day about 15 times and saw her weight jump around seven pounds. I agree af is a good challenge but if you like a drink every now and then don't be yourself up over it. I'm doing it as a less alcohol challenge and had two drinks this weekend and the scale didn't move up or down which i'm satisfied with.0
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