I’m scared this is too much
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Yes, before when I was losing I was logging accurately and consistently. I was weighing things like meat, quinoa, and other things. If it was like a granola bar no but everything I could weigh I was.
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In which case your logging is inaccurate, and you could be consuming more calories than you're acknowledging. It's so easy for an additional 100 or 250 here and there to add up and have an impact on progress.
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Hannahwalksfar wrote: »I’m 5’4” 75kg and am steadily losing on 1200, however I’m currently under a lot of stress and am sick. I am religiously logging as always but have gained 0.5kg in 24hrs. I also tend to eat porridge when I’m sick which also causes fluid retention. A few months ago this would have freaked me out but now understanding that weight loss is not linear and water weight is very easily brought on I am OK with what I see as I know it couldn’t possibly be fat gain. Just breathe.
Remember if you are sick you should not be in a calorie deficit.5 -
Hannahwalksfar wrote: »I’m 5’4” 75kg and am steadily losing on 1200, however I’m currently under a lot of stress and am sick. I am religiously logging as always but have gained 0.5kg in 24hrs. I also tend to eat porridge when I’m sick which also causes fluid retention. A few months ago this would have freaked me out but now understanding that weight loss is not linear and water weight is very easily brought on I am OK with what I see as I know it couldn’t possibly be fat gain. Just breathe.
Remember if you are sick you should not be in a calorie deficit.
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jessackerman21 wrote: »WinoGelato wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
Deep Breaths...
Weight loss is not linear. Many factors can cause fluctuations - extra sodium, extra carbs, stress, new exercise, hormones, time of month, etc.
How much were you up?
When you lost previously, were you logging accurately and consistently? You said you were using a food scale but were you logging everything you ate?
What was your rate of loss when you were eating 1200? Were you eating back exercise calories?
Bottom line with your stats you should be able to lose at 1390 cals, I’m not sure why that seems like a lot of calories. I’m shorter, lighter, and older and I lost all my weight eating 1600-1900 cals/day.
If the fluctuations bother you, get a trending weight app like Happy Scale which helps normalize the little spikes and dips and shows you the overall trend over time.
Yes, before when I was losing I was logging accurately and consistently.
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nutmegoreo wrote: »Okay, so using math:
13lbs/4months = .8 lbs/week (approximately)
3500 calories/lb = 400 calorie deficit per day (for .8 lbs/week lost)
Add the 190 calories/day (1200 calories compared to the 1390 that you are now aiming for):
This will give you 1470 calorie deficit per week, which is .42lbs/week lost.
Your real life numbers will always be more informative than any of the calculators. The numbers above assume that you actually ate 1200 calories per day everyday without any over or under days, which is highly unlikely. Your best bet would be to take your actual numbers (total calories consumed over the 4 months) and use those against your weight loss to determine the actual effect of changing to a higher calorie intake. You will still lose on 1390.
The calculators are a great place to start but once you have at least 8 weeks of data, your own numbers are much more accurate, because it's for you.
A little louder for those in the back... this is so spot on.
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This post goes into really explaining how MFP calculates. Also helpful info on eating too LITTLE. Which is a problem I tend to have when eating only healthy foods. https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea#latest1
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Beachbod2020 wrote: »nutmegoreo wrote: »Okay, so using math:
13lbs/4months = .8 lbs/week (approximately)
3500 calories/lb = 400 calorie deficit per day (for .8 lbs/week lost)
Add the 190 calories/day (1200 calories compared to the 1390 that you are now aiming for):
This will give you 1470 calorie deficit per week, which is .42lbs/week lost.
Your real life numbers will always be more informative than any of the calculators. The numbers above assume that you actually ate 1200 calories per day everyday without any over or under days, which is highly unlikely. Your best bet would be to take your actual numbers (total calories consumed over the 4 months) and use those against your weight loss to determine the actual effect of changing to a higher calorie intake. You will still lose on 1390.
What was that sum you did using a basic equation? I wouldn't mind working my own stats out. Thanks
If you add up your total calories consumed over a longish (6-8 weeks) period of time, then add the amount of weight you lost during that time period (in pounds) multiplied by 3500 (calories per lb/fat, generally accepted value), divide that by total number of days this occurred over, the number you get will be your TDEE (which does change over time, but will give you a pretty good estimate of where you are at this time).
In short, I will assume 6 weeks of data, just to make it easier:
total calories consumed over the 6 weeks + weight lost in lbs x 3500 = total calories used during the 6 weeks
total calories used during the 6 weeks divided by 42 = total calories used per day (TDEE)
(I hope I explained that clearly enough)13 -
jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
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.
https://www.youtube.com/watch?v=6846ZTBu08k&index=4&list=PLUXvX9BaxgqG9yO5XWB3gA_QshvrrcjVr
You could also be retaining water if you started a new exercise program, etc., etc.4 -
kshama2001 wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
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.
https://www.youtube.com/watch?v=6846ZTBu08k&index=4&list=PLUXvX9BaxgqG9yO5XWB3gA_QshvrrcjVr
You could also be retaining water if you started a new exercise program, etc., etc.
I’m due to get it any day now... hoping that’s all it is.0 -
jessackerman21 wrote: »kshama2001 wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
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.
You could also be retaining water if you started a new exercise program, etc., etc.
I’m due to get it any day now... hoping that’s all it is.
Well the other option is that you gained 3 pounds of fat. Since it happened in 24 hours what are the odds that you ate 12,100 calories yesterday? That would be your maintenance of ~1600 + (3500 x 3).
Math sometimes helps end my worry when my scale goes the wrong way. Hope it helps you.
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jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
Heads up - a doctor told me years ago your WATER weight can fluctuate as much as four (4) kilos within a day. Roughly translated, it's about 8 (eight) lbs within a day. Make sure, even though it feels counterintuitive, to drink past your water goal for the day. If you don't, your body holds on to every drop and your weight goes up as result.3 -
jessackerman21 wrote: »kshama2001 wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
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.
You could also be retaining water if you started a new exercise program, etc., etc.
I’m due to get it any day now... hoping that’s all it is.
Well the other option is that you gained 3 pounds of fat. Since it happened in 24 hours what are the odds that you ate 12,100 calories yesterday? That would be your maintenance of ~1600 + (3500 x 3).
Math sometimes helps end my worry when my scale goes the wrong way. Hope it helps you.
No way I ate that much0 -
marialba67 wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
Heads up - a doctor told me years ago your WATER weight can fluctuate as much as four (4) kilos within a day. Roughly translated, it's about 8 (eight) lbs within a day. Make sure, even though it feels counterintuitive, to drink past your water goal for the day. If you don't, your body holds on to every drop and your weight goes up as result.
That's not exactly how it works. There is no magical water goal. If your urine is light yellow (straw color), you're probably well hydrated (although it may turn neon yellow if you're getting way plenty of B vitamins ).
There are many reasons extra water is retained in our bodies: New exercise (for muscle repair); various hormonal reasons, for premenopausal women (often, but not always right before menstruation and/or at ovulation); eating more carbs than usual (any amount, small or large, even if a totally healthy and appropriate amount, even within calorie goal, if more than usual); minor infection or injury (sunburn, for example) that causes inflammation; . . . and many, many more reasons.
Eating more salt/sodium than normal can also trigger a bit of water retention (related to electrolyte balance), and this is about the only case where drinking a reasonable extra amount of water might have some effect.
Water weight fluctuation is just part of how a healthy body functions. It's neither necessary nor desirable to try to game this. Just expect it, and let it take its course. It's not fat weight, so it's not worth worrying about.
BTW: Extra digestive system contents in transit, even within calorie goal, can also increase scale weight (like if someone ate substantially more of high-fiber foods than usual) .5 -
marialba67 wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
Heads up - a doctor told me years ago your WATER weight can fluctuate as much as four (4) kilos within a day. Roughly translated, it's about 8 (eight) lbs within a day. Make sure, even though it feels counterintuitive, to drink past your water goal for the day. If you don't, your body holds on to every drop and your weight goes up as result.
Do you often go entire days without urinating or sweating?1 -
marialba67 wrote: »jessackerman21 wrote: »Someone please help. Either my scale is broken or I’m messing up bad. I weighed myself this morning and I’m up! Wtf😢
Heads up - a doctor told me years ago your WATER weight can fluctuate as much as four (4) kilos within a day
Yep, no doubt, but only under special circumstances. I've spent a lot of time drilling down on water weight, basically because I have no life beyond analyzing numbers and making spreadsheets LOL My water weight can vary by, yes, around 8 pounds, if I have a no-holds-barred gorgefest. It can then take up to 7 days to fully drain off. Conveniently, I have an example from this month:
Man, I wish I hadn't done that LOL But sometimes you have to just embrace the madness and move on.
I've determined that (at least for my body) there's 3-4 pounds more water retained at a maintenance level of calories and normal salty eating than at a reduced sodium, 1,000 calorie deficit. So, when starting a diet, I get that instant 3-4 pound "loss" (but not fat loss) spread over 4-5 days. Which was very exhilarating the first time, less so now Likewise, if I take a few days off of deficit eating, the scale creeps up 3-4 pounds, but of course it's just water, however it'll stick around until I get back to deficit eating. My point being that it isn't like water is this temperamental thing entering and exiting your body at random; there seems to be a natural, persistent amount of water weight for different caloric/sodium/carb intake levels.
8 pounds, that is a lot and I only get that when I'm either going from a deficit to a massive overeating fest, or from an overeating fest back to a calorie deficit.
But anyway, my conclusion is that there is no one exactly "right" weight you will see on a scale at any given point in time, except one. If you eat very low sodium and the same calorie deficit every day, after a week or more, you'll have expunged the excess water and will see something akin to a true "lowest possible" weight (for that level of calorie deficit). Any deviation from that, in additional sodium, carbs, or calories, and your body will retain water and you'll get a false picture of weight gain (or less loss, as the case may be).
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