Weight gain from reintroducing alcohol?
emilysusana
Posts: 416 Member
I decided to cut out alcohol completely for awhile, as I restarted my weigh loss journey and trained for a half marathon at the same time. I was losing a pound a week as predicted, netting 1200 calories a day (eating back all of my many exercise calories).
I decided I could try reintroducing alcohol and have been having two drinks a day. They have fit within my calorie budget. I’m still exercising a ton (I have lots more time now so I’m taking extra walks and things). I’m still netting 1200 calories.
Could reintroducing alcohol, when it fits into the same calorie goals I’ve been meeting for months, account for the fact that I’ve lost nothing in a month, and that I’ve gained a pound and a half in the last couple of weeks?
I decided I could try reintroducing alcohol and have been having two drinks a day. They have fit within my calorie budget. I’m still exercising a ton (I have lots more time now so I’m taking extra walks and things). I’m still netting 1200 calories.
Could reintroducing alcohol, when it fits into the same calorie goals I’ve been meeting for months, account for the fact that I’ve lost nothing in a month, and that I’ve gained a pound and a half in the last couple of weeks?
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Replies
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I should have specified: I reintroduced alcohol about two weeks ago.0
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What are you drinking? If you are still netting 1200 calories then what does the rest of your diet look like if you are still able to fit in 2 alcoholic beverages a day? Alcohol can slow weight loss so yes this is possible.
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I’m still netting 1200, yes. Most of the time I’m having 220 calories worth of wine.
I’m eating plenty and I eat well. Most days I earn about 700 extra calories from exercise. I know this sounds high but I do a lot (and this part has not changed).0 -
When did you start your current goals? Any new activity? 2 weeks could just be a temporary stall.0
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I have incorporated biking and swimming (now I’m training for a sprint triathlon)... so yes to the new activity. But I was running a lot before. 1200 calories net per day has been my goal since December 26.0
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emilysusana wrote: »I decided to cut out alcohol completely for awhile, as I restarted my weigh loss journey and trained for a half marathon at the same time. I was losing a pound a week as predicted, netting 1200 calories a day (eating back all of my many exercise calories).
I decided I could try reintroducing alcohol and have been having two drinks a day. They have fit within my calorie budget. I’m still exercising a ton (I have lots more time now so I’m taking extra walks and things). I’m still netting 1200 calories.
Could reintroducing alcohol, when it fits into the same calorie goals I’ve been meeting for months, account for the fact that I’ve lost nothing in a month, and that I’ve gained a pound and a half in the last couple of weeks?
1.5lbs in two weeks could easily be normal water weight fluctuations, and alcohol can mess with your hydration levels, so I wouldn't assume it's a problem just yet.
Just as a side note, being active and netting 1200 cals which includes two drinks per day, it seems like it would be quite difficult to get enough protein and fat for health and exercise recovery. That is the lowest possible calorie goal and if you're spending 200-300 cals per day on alcohol, you almost have to be shorting something else. Just a word of caution as stuff like that can sneak up on you.
ETA: I just peeked at your diary and it seems like you are making it work due to a ton of exercise cals, just keep an eye on it
Some people do find that regular drinking can mess with their athletic performance (especially when in a deficit), others don't. 13 -
emilysusana wrote: »I have incorporated biking and swimming (now I’m training for a sprint triathlon)... so yes to the new activity. But I was running a lot before. 1200 calories net per day has been my goal since December 26.
most likely your muscles are retaining water due to the new exercise, as the muscles are being worked differently and would retain water to aid in recovery. once you get used to the new routine that excess water should shed.
How much weight do you have left to lose?2 -
[
1.5lbs in two weeks could easily be normal water weight fluctuations, and alcohol can mess with your hydration levels, so I wouldn't assume it's a problem just yet.
Just as a side note, being active and netting 1200 cals which includes two drinks per day, it seems like it would be quite difficult to get enough protein and fat for health and exercise recovery. That is the lowest possible calorie goal and if you're spending 200-300 cals per day on alcohol, you almost have to be shorting something else. Just a word of caution as stuff like that can sneak up on you.
ETA: I just peeked at your diary and it seems like you are making it work due to a ton of exercise cals, just keep an eye on it Some people do find that regular drinking can mess with their athletic performance (especially when in a deficit), others don't.
Yeah, that’s why I didn’t drink while training for the half. I’m starting to look ahead to the sprint tri, but it’s not until August 25. I have very flexible work hours in the summer, so I have lots of time to work out (and to eat and drink), so I’m doing more of both than I was during the semester.... I plan to go back to purely fueling my activity starting in the beginning of July.0 -
How much do you weigh? I was looking at your tracked calories from exercise and they seem a little high for the workouts... Also--it appears that you changed from a Fitbit to a Pacer for tracking calories over the course of this month--that might be introducing some error into your estimated calorie burn, too.2
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How much do you weigh? I was looking at your tracked calories from exercise and they seem a little high for the workouts... Also--it appears that you changed from a Fitbit to a Pacer for tracking calories over the course of this month--that might be introducing some error into your estimated calorie burn, too.
I weigh 134 currently.
I did change to Apple Watch / Pacer for tracking. You’re right that it could be that. The burn level does seem high, but it did when I was using my Fitbit too. at first with the Fitbit I was only eating back half of the calorie adjustment (I have MFP set to sedentary), but then I was losing too fast (1.5-1.7 lbs a week) so I started eating them all. AW/Pacer seems to be giving me similar results.
After many weeks of MFP and Fitbit data, I calculated my TDEE to be around 2300.0 -
This seems to be true but it may not be:
While it normally takes me 3-5 days to unload some excess water weight after I have had alcohol it appears to take 6-8.
I do not know if there are other factors involved but in the last 4 times I have had something with some higher carb and sodium foods it has taken longer to drop back to normal. That is not a big enough deal for me to totally abstain but I am a little more careful now and may not drink if I am already retaining a large amount of water for any reason.2 -
emilysusana wrote: »How much do you weigh? I was looking at your tracked calories from exercise and they seem a little high for the workouts... Also--it appears that you changed from a Fitbit to a Pacer for tracking calories over the course of this month--that might be introducing some error into your estimated calorie burn, too.
I weigh 134 currently.
I did change to Apple Watch / Pacer for tracking. You’re right that it could be that. The burn level does seem high, but it did when I was using my Fitbit too. at first with the Fitbit I was only eating back half of the calorie adjustment (I have MFP set to sedentary), but then I was losing too fast (1.5-1.7 lbs a week) so I started eating them all. AW/Pacer seems to be giving me similar results.
After many weeks of MFP and Fitbit data, I calculated my TDEE to be around 2300.
How tall are you?
just wondering if you should be aiming for 0.5 lbs/week instead of 1.
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
Assuming your end goal has you at healthy or Atheltic BF%
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I hold a ton of water weight any time I drink alcohol. 3-5 pounds and it sticks around 3-4 days. If I were to drink alcohol every 3-4 days, it would likely look like actual weight gain.3
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Along with the drinks - is there more sitting time?
I've known many that during busy times they are constant active, no time for drinks.
When the drink comes into play, at minimum it's plop down time to relax for a while, sometimes rest of the evening.
So while you are eating the same calories - the burning side of the equation has changed.
Can you compare the suggested calorie burn (not steps) for the time prior to starting the drinks again, and since?4 -
[quote="erickirb;c-43779351" . [/quote]
How tall are you?
just wondering if you should be aiming for 0.5 lbs/week instead of 1.
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
Assuming your end goal has you at healthy or Atheltic BF%
[/quote]
I’m 5’2 and 40 years old.
My starting weight was 156 and my goal is 120 ish. So I initially wanted to lose a pound a week and I figured I’d slow to .5 a week around this time. I had a couple of weeks of eating at maintenance, though, so I thought I’d get things heading downward again before switching to .5 a week. My issue has been that it looks like I’m headed the other direction!
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Along with the drinks - is there more sitting time?
I've known many that during busy times they are constant active, no time for drinks.
When the drink comes into play, at minimum it's plop down time to relax for a while, sometimes rest of the evening.
So while you are eating the same calories - the burning side of the equation has changed.
Can you compare the suggested calorie burn (not steps) for the time prior to starting the drinks again, and since?
I definitely see what you’re saying here, but I’ve been making an extra effort to keep moving throughout the day. Multiple trips up and down the stairs when I could save time with just one. Parking far from the store and wandering around as much as possible to get extra steps in... I have more time on my hands, and I’ve wanted to be able to enjoy those drinks in the evening, so if anything it’s been making me more active, not less.
I have MFP set to sedentary and then Pacer is feeding MFP data from Apple health (Apple Watch) to adjust for me being anything but sedentary. So whether I was moving more or less as a result of the alcohol, it should be reflected in the adjustment.0 -
Thanks for all the comments and feedback.
I think I’ll cut out the drinks for a week and see where things stand!2 -
You haven't got good data yet.
You've changed too much too recently
Fitbit to Pacer, new exercise, an activity level fluctuation, plus alcohol which may change your hydration slightly.
You're also closer to goal and expecting to continue to lose like clockwork just as you were when starting out.
Why had you picked close to this weight for starting to slow down your loss?
Probably because it is a point where you expected to have not as many excess fat reserves available to lose.
Seems just as likely that your body has decided just ahead of you that you were right and that the quick first pickings are now out the door and you will be showing slower losses and more weight fluctuations moving forward.
Throw in the new exercise and less than two weeks worth of data and it is mostly the label alcohol as compared to kale that is making you question things as much.3 -
Two drinks a day would def make me fat. How about you have two drinks just on Saturday or just on Friday and not drink the rest of the week.4
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You haven't got good data yet.
You've changed too much too recently
Fitbit to Pacer, new exercise, an activity level fluctuation, plus alcohol which may change your hydration slightly.
You're also closer to goal and expecting to continue to lose like clockwork just as you were when starting out.
Why had you picked close to this weight for starting to slow down your loss?
Probably because it is a point where you expected to have not as many excess fat reserves available to lose.
Seems just as likely that your body has decided just ahead of you that you were right and that the quick first pickings are now out the door and you will be showing slower losses and more weight fluctuations moving forward.
Throw in the new exercise and less than two weeks worth of data and it is mostly the label alcohol as compared to kale that is making you question things as much.
Honestly I gave myself permission to slow my rate of loss to .5 lbs a week quite some time ago, but I didn’t adjust my calorie goal, I just gave myself permission to go over. But in that same stretch of time, I was also running a lot of miles (and not drinking alcohol), so I just didn’t need more calories than 1200 net with all the extras I earned from workouts.
But you’re right that several things have changed. I was thinking alcohol was the main thing, but the exercise is different and my exercise data being tracked differently could have an effect, too. The adjustments seem similar to what I was getting from Fitbit, but maybe that’s a misperception.
I also think maybe I’ve loosened tracking just a smidge (I think because I’m set to 1200 but have given myself permission to do more like 1450). I’ve not been expecting to lose a pound a week, but I certainly don’t think I’ve been eating over my TDEE to be gaining fat.
Perhaps I need to tighten up those things and give it some time. Maybe, as several have said, the alcohol has caused water weight gains...
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emilysusana wrote: »Honestly I gave myself permission to slow my rate of loss to .5 lbs a week quite some time ago, but I didn’t adjust my calorie goal, I just gave myself permission to go over. But in that same stretch of time, I was also running a lot of miles (and not drinking alcohol), so I just didn’t need more calories than 1200 net with all the extras I earned from workouts.
But you’re right that several things have changed. I was thinking alcohol was the main thing, but the exercise is different and my exercise data being tracked differently could have an effect, too. The adjustments seem similar to what I was getting from Fitbit, but maybe that’s a misperception.
I also think maybe I’ve loosened tracking just a smidge (I think because I’m set to 1200 but have given myself permission to do more like 1450). I’ve not been expecting to lose a pound a week, but I certainly don’t think I’ve been eating over my TDEE to be gaining fat.
Perhaps I need to tighten up those things and give it some time. Maybe, as several have said, the alcohol has caused water weight gains...
There is nothing wrong with losing slower.
YOU CAN'T EVEN TELL when you're consistently losing at 0.5lbs a week just by looking at your raw weigh ins.
You can often have your weight higher at the end of the week or the end of the month and STILL have lost at your expected 0.5lbs a week rate.
If you're not using a weight trend application, you may want to start using one soon.
It is unfortunate that the number of changes is possibly messing with your numbers.
Any reason you can't both wear your old Fitbit and your apple watch at the same time for a bit so that you can compare their TDEE numbers directly?1 -
emilysusana wrote: »Honestly I gave myself permission to slow my rate of loss to .5 lbs a week quite some time ago, but I didn’t adjust my calorie goal, I just gave myself permission to go over. But in that same stretch of time, I was also running a lot of miles (and not drinking alcohol), so I just didn’t need more calories than 1200 net with all the extras I earned from workouts.
But you’re right that several things have changed. I was thinking alcohol was the main thing, but the exercise is different and my exercise data being tracked differently could have an effect, too. The adjustments seem similar to what I was getting from Fitbit, but maybe that’s a misperception.
I also think maybe I’ve loosened tracking just a smidge (I think because I’m set to 1200 but have given myself permission to do more like 1450). I’ve not been expecting to lose a pound a week, but I certainly don’t think I’ve been eating over my TDEE to be gaining fat.
Perhaps I need to tighten up those things and give it some time. Maybe, as several have said, the alcohol has caused water weight gains...
There is nothing wrong with losing slower.
YOU CAN'T EVEN TELL when you're consistently losing at 0.5lbs a week just by looking at your raw weigh ins.
You can often have your weight higher at the end of the week or the end of the month and STILL have lost at your expected 0.5lbs a week rate.
If you're not using a weight trend application, you may want to start using one soon.
It is unfortunate that the number of changes is possibly messing with your numbers.
Any reason you can't both wear your old Fitbit and your apple watch at the same time for a bit so that you can compare their TDEE numbers directly?
I use happy scale... right now my trending weight is right where it was a month ago.
I did wear Fitbit and AW together for about a week... the numbers were similar (but AW was able to handle the bike rides and swims directly, whereas when I used Fitbit, I took off my tracker for those and entered them directly to MFP).
I think you’re right that there are too many variables. I have about a week where I can fully control things before I head off to Senegal for 16 days, where I won’t be making my own meals, won’t be able to weigh food or self, won’t be able to maintain the same fitness routine. (I’m not super worried about gaining there... the diet is mainly fish and rice, there will be no pantry for me to raid, and I will walk a lot and take my running shoes!). So maybe I just need to get comfortable with unpredictability for the next little while. I can reestablish the old routine, and start gathering new data when I return.
This week, though, I’m going to lay off the wine to see if I’ve been having onto any water because of it.
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emilysusana wrote: »You haven't got good data yet.
You've changed too much too recently
Fitbit to Pacer, new exercise, an activity level fluctuation, plus alcohol which may change your hydration slightly.
You're also closer to goal and expecting to continue to lose like clockwork just as you were when starting out.
Why had you picked close to this weight for starting to slow down your loss?
Probably because it is a point where you expected to have not as many excess fat reserves available to lose.
Seems just as likely that your body has decided just ahead of you that you were right and that the quick first pickings are now out the door and you will be showing slower losses and more weight fluctuations moving forward.
Throw in the new exercise and less than two weeks worth of data and it is mostly the label alcohol as compared to kale that is making you question things as much.
Honestly I gave myself permission to slow my rate of loss to .5 lbs a week quite some time ago, but I didn’t adjust my calorie goal, I just gave myself permission to go over. But in that same stretch of time, I was also running a lot of miles (and not drinking alcohol), so I just didn’t need more calories than 1200 net with all the extras I earned from workouts.
But you’re right that several things have changed. I was thinking alcohol was the main thing, but the exercise is different and my exercise data being tracked differently could have an effect, too. The adjustments seem similar to what I was getting from Fitbit, but maybe that’s a misperception.
I also think maybe I’ve loosened tracking just a smidge (I think because I’m set to 1200 but have given myself permission to do more like 1450). I’ve not been expecting to lose a pound a week, but I certainly don’t think I’ve been eating over my TDEE to be gaining fat.
Perhaps I need to tighten up those things and give it some time. Maybe, as several have said, the alcohol has caused water weight gains...
To the above bolded - Remember you don't really know that.
You gained weight, that's all you know.
Likely water weight.
With running more, is it also hotter?
Blood volume expands to aid cooling when body is constantly getting warmer - like increased exercise and warmer temp at same time.
Besides all the other items PAV8888 is having you examine.2 -
@heybales
True I don’t know my exact TDEE, but I did track meticulously for many months before changing things up and that was my average. I’m exercising as much, if not more, than I was during that period.
Yes to the heat (and humidity). I ran a half marathon May 4 and it was chilly and rainy, which was great because that’s what I was used to. Now it’s hot and muggy. I hadn’t thought about my body responding differently to the heat on top of the other stuff. Good observation.
There’s a lot in flux here. I’ll just keep on keeping on... I will feel much better when I have 6 weeks of “normal” data to go on... that is for the future.
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