How To Not Feel Bad Gaining 5 Pounds
0calsweetapricotgirl
Posts: 6 Member
One day, I ate 1,000 something calories and 1,000 grams of sodium, the next day or the day after that, I ate 2,000 something calories and maybe 1,000 grams of sodium. I've lost the motivation to lose weight again and I want to...How do I get motivation back?
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Replies
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You didn’t gain 5 pounds of fat while eating an average of 1500 calories per day. You are most likely experiencing water/waste fluctuations from your higher calorie day. The best thing you can do is to become familiar and okay with normal weight fluctuations.18
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1000 grams of sodium is well within recommended daily limits. As has been explained to you previously, sodium is something our bodies need, you're not meant to try to keep it super low unless you have a medical condition requiring you to.
No one should only be eating 1000 cals a day. Honestly, your posts are very concerning. You're panicking over what appear to be normal fluctuations, and seemingly are over restricting. What are your stats (age, weight, height)?7 -
OP, to gain 5 lbs of fat, you would need to eat 19,500 calories over maintenance. Did you do that? No. Ergo, not fat gain.6
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To not feel bad about water weight gain and other natural fluctuations, you need to really learn and internalize that it is what the body naturally does. Not only is it normal, it’s a GOOD thing!
If your body was not retaining/releasing water in response to these normal activities then you would be in trouble, and some very bad health issues could occur.
It’s natural to be irked when the scale goes up a bit one day. Mine was up 2.6lbs this morning and I had a ‘grrr’ moment. but I made a note of it, and the key is to keep on going as planned.
Don’t try to manipulate water weight or restrict calories further in response. In addition to not being a healthy thing to interfere with, it can cause larger fluctuations that will probably discourage you further. The more consistent you are with your diet and exercise the less wild the fluctuations will be (though they will still be there)8 -
I've gained an actual 5 pounds of fat since November and don't feel bad. I know what I need to do to lose it.8
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I gained 5 pounds from Thanksgiving to Christmas and I was happy. I thought it was going to be much worse. I never quit working out and I did show some <little🤣> restraint. Could be much much worse.5
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You most definitely did not eat 1000 grams of sodium. 1000 mg = milligrams, maybe, but that totals to a whopping 1 gram. 1000 grams would be more than 2 lbs of just salt.
My MFP goal for sodium today is 2300 mg (calorie goal just under 2000, I don’t believe I have ever set a custom sodium goal). 1000mg is not bad.5 -
Save yourself a lot of stress and only weigh in once per month. My body weight can fluctuate 10lbs one day to the next, it will drive you nuts if you are unable deal with weight fluctuations.2
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One of my favorite sayings is that no one drowns from falling in a puddle face first. You drown because you don't get back up. It's all about a state of mind - you have to know that this happens and will happen again and if you can get back on track and move forward and not beat yourself up, this can be an actual lifestyle change that can handle the blips that occur in life. Sometimes getting through these things and seeing you can move forward teaches you to get back on track the next time it happens, because it will happen again because that is life.
I was so on track and losing through the holidays - I was so proud of myself. I strategically decided to take the week between Christmas and New Years "off" and not count my calories, but still exercise and try not to go crazy. I did still exercise every day, but I basically went crazy. Ate A LOT, drank A LOT, and felt pretty out of control with my eating. On January 2nd I started back in with my good habits and have been in my calorie deficit as planned every day and now I am 5 days away from that binge and feeling fairly normal again, my clothes feel like the fit again, etc.
You just have to turn it around because these days are going to pass either way, and they can pass with you feeling like you are not in control, or they can pass with you getting back into good habits. Good luck, and I totally relate!5 -
liftingbro wrote: »Save yourself a lot of stress and only weigh in once per month. My body weight can fluctuate 10lbs one day to the next, it will drive you nuts if you are unable deal with weight fluctuations.
I've gained weight whenever I've switched to monthly weighing, most recently last year from Nov - Dec 29.4 -
kshama2001 wrote: »liftingbro wrote: »Save yourself a lot of stress and only weigh in once per month. My body weight can fluctuate 10lbs one day to the next, it will drive you nuts if you are unable deal with weight fluctuations.
I've gained weight whenever I've switched to monthly weighing, most recently last year from Nov - Dec 29.
I think in that case though, you were probably weighing in a responsible way and aware that fluctuations happen. (and, I'm not sure using Nov-Dec as an example time period is the best).
But, if someone is weighing themselves and concerned about daily, normal, fluctuations stepping back and seeing only long term results might be a good short term solution. Even cutting back to weekly, rather than daily weighing might help.
Or, what really helped me was when I started using a weight tracking app. I makes it easy to see the big picture of "yes, I weigh two lbs more today than I did yesterday, but my average weight right now is 4 lbs less than it was last month".0 -
virginiajharris wrote: »kshama2001 wrote: »liftingbro wrote: »Save yourself a lot of stress and only weigh in once per month. My body weight can fluctuate 10lbs one day to the next, it will drive you nuts if you are unable deal with weight fluctuations.
I've gained weight whenever I've switched to monthly weighing, most recently last year from Nov - Dec 29.
I think in that case though, you were probably weighing in a responsible way and aware that fluctuations happen. (and, I'm not sure using Nov-Dec as an example time period is the best).
But, if someone is weighing themselves and concerned about daily, normal, fluctuations stepping back and seeing only long term results might be a good short term solution. Even cutting back to weekly, rather than daily weighing might help.
Or, what really helped me was when I started using a weight tracking app. I makes it easy to see the big picture of "yes, I weigh two lbs more today than I did yesterday, but my average weight right now is 4 lbs less than it was last month".
To the bolded: If that's the strategy, I don't see how the short term solution results in any better long-term outcome.
I agree that's good advice for people who truly and profoundly can't handle the stress of fluctuations.
But it's pretty normal to have a bit of a freak-out at first about seeing the fluctuations, when we don't anticipate them, and (IMO) what can make it less stressful in the long run is knowledge of how fluctuations work in our own individual bodies.
If a person's stress level about it is manageable, if they could power themselves through a month or so of daily weighing without it being soul-distroying, the experiential knowledge gained can be calming and empowering.
Over time, daily weighing teaches a person experientially what commonly causes their personal fluctuations, how big they tend to be under various circumstances, and how long it takes them to drop off. Premenopausal women can begin to understand how their hormonal cycle interplays with water weight and affects the scale.
Really, only the individual knows whether it's way to stressful, or if they think it might be worth toughing it out for a while for the sake of the self-knowledge. When we see these perfectly normal alarmed posts about scale fluctuation, it's really hard for me as a 3rd party to know where they fall on that psychological continuum.
As an admitted longtime daily weigh-er, I've seen weeks where, if I'd only been weighing weekly, I would have thought I gained several pounds (eek!) that week, when what was really happening was an easily observable overall gradual weight decrease with a bit of a wobble to it, such that last Thursday (or whatever) was an unusually low day, and this Thursday an unusually high one. That's less likely with monthly weigh-ins, but not impossible if there are 5-pound daily swings in context of losing around a pound a week on average.
I'm not saying everyone should weigh daily, but I also think it's equally too facile to say that anyone who's alarmed at first would be better off weighing only occasionally because daily is "too stressful". Each individual can think about whether the potential for gaining experiential knowledge is worth a period of stress while gaining that knowledge, for them.
Speaking only of myself now: I'd been weighing myself daily for literally years, even graphing it as a daily dot on graph paper before trending apps, even before making any serious attempt at weight loss (I'm a data geek, not an obsessive ). That was extremely helpful to me once I started losing, because I already understood that my weight would fluctuate, and could see that there was an underlying pattern of slow, steady longer-term loss amongst the expected daily ups and downs.
That's not going to be true for everyone, but I think the tradeoffs are worth thinking about, for anyone. Just my opinion, obviously!3 -
Stop thinking of it as 'Weight Loss' and start thinking of it as 'Weight Management'.
None of us came here looking to lose weight because we deliberately and purposefully gained weight. It's uncontrolled, unconscious and unnoticed weight gain that's the problem.
- Upward weight fluctuations mean a weight loss failure, they're just a part of successful weight management.
- Managing your weight up a little bit in a deliberate and controlled manner when it's warranted (holidays, celebrations, vacations, etc) is still perfectly successful weight management but would constitute failure as weight loss.
It's completely unrealistic and unreasonable to expect to never see the scales move in both directions. It'll go up and down due to circumstances while heading towards a healthy weight. It'll go up and down once you get to a healthy weight and are maintaining it. So it makes no sense to get upset when it does what it's going to do.1
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