Water Weight Gain - STOP PANICKING!
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I could understand some change/reaction.... 3 kilos eradicating three weeks hard slog for me seems a bit excessive and incredibly demoralising.
It is time that you, in addition to your dietitian, explore human weight measurement.
You are weighing "at the chemists".
This means that
a) you are wearing clothes, possibly shoes too. These are not guaranteed to be the same yet they have weight influencing your total weight as measured.
b) you are not necessarily weighting at the same time of day. If I don't eat I could be a lb lighter at 2pm as compared to 8am. How about you?
c) you probably had something to eat or drink before going to the chemists. How much did these items weight? How much did what you ate or drunk weigh last week?
d) you are weighing probably once per week as opposed to more frequently. Weight varies on a day to day basis. The fewer snapshots you have the less you know about how your weight is going up and down. For all you know your lower by 3kg measurement was an extremely low day for that week. while your higher by 3kg measurement was an extremely high measurement for this week.
e) people retain water for many reasons. Sodium, exercise, and the female reproductive cycle are three that immediately jump to mind. Illness and stress are others.
Weigh under the same or as similar conditions as possible after using the bathroom and before eating or drinking. Use a trending weight web site or app to help determine your weight level.
Obviously being 3kg up (6.6lbs) is not encouraging; but, NEITHER IS UNDER-EATING (you mention eating less than 1200 Cal a day... why? Do you really want to drop lean mass?)
I don't know if these are vanity lbs or the initial stages of a big weight loss... but 2.2lbs lost on average over three weeks and 'hard slog' does not sound like a promising state of affairs for you to meet with success. Consider your goals and avoid trying to create deficits that are more than 20% of your TDEE.11 -
My frustration lately is that I won't see a lot of change on the scale for a couple weeks, then it will show a sudden drop of a couple pounds over a period of two or three days. I get so excited!! (I don't have a lot of weight to lose, so a couple pounds is very significant). But then over a couple more days it climbs up again and I'm (almost) back where I started. I get really bummed about it. I assume it's fluctuations in water retention, but, dammit, I hate the let down!4
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Think I can beat you all. Not sure what my starting weight at the time was but let's say :
6am Sunday Morning :160lb
10am Sunday morning : start first ever trail half
12pm Sunday afternoon : first cramps heralding start of ToM
1.43pm Sunday : finish trail half start ToM
6am Monday morning : 170lb
6am Tuesday morning : 172lb
6am Wednesday morning : 175lb
6am Thursday morning : 170lb
Next few days weight steadily drops off...
6am Sunday morning : 158lb11 -
Yep. struggling with this now because it is near my TOM and I have gained a pound or two this week instead of losing. don't know why i'm freaking out because this was the drama i lived last week, so i should be used to it by now:
saturday AM: 212.8 woohoo, two pounds less than the week before
weekend: ate a LOT of salty food and drank a good amount of alcohol, also worked out
monday: 221.8
tues: 219
wed: 217
Thur: 215
Fri: 213
sat: 210.4 lowest weight in years!
now it's a week later and i'm at 211-212 and i'm freaking out AGAIN because i think i gained even though i'm just 1-2 days away from getting my period. smh. why does the scale have so much power over my brain??
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Sigh. I sometimes hate how the body reacts to certain situations.
I'm up 3.5kg compared to last week...
I'm down with a bronchitis so I've been eating at maintenance (and a smidgen more but on average 200-300kcals over maintenance. So at the very most that's 1kg of fat that I've added (if I assume inaccurate logging because head not fully with it). Then again, I don't know how much more energy the body might need to fight that pesky infection. But that's probably balanced out by my current lack of movement).
So what are those additional 2.5kg?
I assume:
- Water retention from medications (I'm thirsty as hell too from them)
- Water retention from added carbs (comfort food anyone?)
- Water retention from added sodium (I crave salty like crazy right now, probably because I drink insane amounts because of the meds, meaning electrolytes are low)
- Water retention from the inflammation/infection in my lungs
- How much mucus can you carry around in your lungs? I bet there's some weight from that too
- Added food in my GI tract (coupled with constipation from the meds. Ain't that lovely?)
It still sucks to step on the scale and see +3.5kg...
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1.2kg / 2.5lb up on yesterday. Yeah right. But same as beginning of the week. I've not gained 1.2kg in a day just as I hadnt lost 1.2kg fat from Monday to yesterday. Slightly frustrating but hey, this is a long process! Daily weigh ins are a huge motivator for me. So long as the general trend is down I'm staying positive3
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I understand weight fluctuations and water weight.
However, when I’m bloated and retaining fluid to the point half my clothes look like *kitten* and I feel fat and unattractive it doesn’t really make the slightest difference to me whether I’ve gained water weight or fat.
I can relate to the exasperation of many of the posts relating to sudden jumps in weight.9 -
I’ve gained some water weight as I’ve just weighed myself at my father in laws, gonna stop weighing myself altogether cuz today is the first day I’ve worn my UK size8 leather jacket, ive felt great all day then I’ve weighed myself an now feel like poop so NO MORE SCALES!2
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Great post! But how do you all explain a 5lb weight gain that happens after a week of tracking everything on the app, eating mindfully, working out (cardio) AND eliminating alcohol for the first week of Dry January? This is the exact opposite of what I expected to happen. I don't get it! Any ideas? I'm being VERY honest about consumption.1
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blackrazberry wrote: »Great post! But how do you all explain a 5lb weight gain that happens after a week of tracking everything on the app, eating mindfully, working out (cardio) AND eliminating alcohol for the first week of Dry January? This is the exact opposite of what I expected to happen. I don't get it! Any ideas? I'm being VERY honest about consumption.
A mix of hormone shift and glycogen following an intense workout?
We tend to do a horrid job of analyzing our own activity. I put on 12 lbs following a few high salt meals and back to back Spartan races. All resolved after about a week.2 -
blackrazberry wrote: »Great post! But how do you all explain a 5lb weight gain that happens after a week of tracking everything on the app, eating mindfully, working out (cardio) AND eliminating alcohol for the first week of Dry January? This is the exact opposite of what I expected to happen. I don't get it! Any ideas? I'm being VERY honest about consumption.
Is the exercise new/more than before?
Hormones? Many women gain water weight at various points in their cycle.
If none of the above, sometimes weight fluctuations can't be explained, but as long as you know you did not eat 17,000 calories above maintainence, then you know you didn't gain 5 pounds of fat.2 -
I understand why some individuals do panic when they gain weight, regardless of understanding there are factors that contribute to water retention. When you are being compliant, have a growth mindset, and are committed to eating clean any fluctuation of weight can be stressful. When you want to hit your goal weight so badly anything small or big seems like a setback.
Everyone has a different perspective on weight and there may be a history that we are not aware of (those of us who comment on a post), so continue to educate the rest of us. Hopefully one day we can all relax when the scale goes up and down due to water retention. (This includes me!)1 -
Yeah, people don't realize that when you are on point with diet and exercise you are prone to bloat a bit when you have a bad day or three.
#1- Typically when you go off the rails it's an increase in salt and carbs.
#2- If you exercise hard you deplete or significantly low glycogen stores in the muscle.
#3- With a sudden increase in carbs, you refill the gylcogen which is made up partially of water.
#4- Increased salt intake makes for more water bloat too.
#5- More food= more fecal content.
Yes, it's possible to gain a small amount of fat over a few days but I can bloat up 10lbs and three days later be down 9.5.
This is even more extreme if you are low carb person that goes nuts on carbs over Christmas, but again mostly water weight.
Also, if you don't lift weights and start to lift you may see weight go up for the first week or two. It seems a lot of people retain more water when they start lifting.1 -
It takes AT LEAST 3,500 Cal over and above maintenance to GAIN 1lb of fat.
Conversely, it takes AT LEAST 3,500 Cal of a deficit from maintenance to LOSE 1lb of fat).
REGARDLESS of whether you can READILY explain a scale weight difference, IT CANNOT BE FAT if the difference is substantially more than what the calories indicate would be possible.
--hormonal water retention
--food in transit
--glycogen changes (especially applicable to keto and exercisers)
--start and stop of new exercise programs, or changes to intensity and duration of exercise or daily living activities
--sodium intake changes which sometimes sneak in unsuspected via foods or drinks we don't expect
--medical issues resulting in more or less water retention in our bodies
--scale positioning and floor flex, dirt in sensors, batteries
--"local low" or "local high" in weight curve which would be smoothed out if viewed as a trend
--more, I am sure!
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blackrazberry wrote: »Great post! But how do you all explain a 5lb weight gain that happens after a week of tracking everything on the app, eating mindfully, working out (cardio) AND eliminating alcohol for the first week of Dry January? This is the exact opposite of what I expected to happen. I don't get it! Any ideas? I'm being VERY honest about consumption.
I don't know, but it's probably in this article somewhere:
https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations
Cortisol/stress and muscle repair would be high on my guess list, but it'd only be a guess. Might be coming down with some minor bug (inflammation/immune response). Could be a combination of things.
Like others said, if you didn't eat enough calories to gain that much fat (or get so exhausted you cut that many calories out of your activity), then it's water weight or digestive system contents.0
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