How to fix metabolic adaptation?
arizonaj22
Posts: 57 Member
I am a a college student weighing 175 at 5'11. Now I usually hit the gym 6 days a week but coronavirus soo I cant anymore but I do have light weights and do the same 6 days and improvise. The whole gym to no gym shouldnt be a real problem with my current issue.
For the past few months I've been gaining rapid weight like 10 pounds in a month for 4 months. I was 135 about 4-5 months ago but 5'9 and cutting from my former fat life. However ever since spring break ended and then the whole corona virus happened and all got shut down, I've been taking more steps like 50-60k daily just to be more "active". However I feel like my body has gotten used to the activity and adapted to burn less calories for walking. I used to take like 30k daily before the whole spring break and stay home case.
I could give a more in depth answer to any questions you guys have but my real question is
How do I"reset" my body to burn the normal amount of calories for walking? Or light activity in general? Some bodybuilders on t nation said to increase intensity decrease quantity and I tried but it didnt work for some reason.
For the past few months I've been gaining rapid weight like 10 pounds in a month for 4 months. I was 135 about 4-5 months ago but 5'9 and cutting from my former fat life. However ever since spring break ended and then the whole corona virus happened and all got shut down, I've been taking more steps like 50-60k daily just to be more "active". However I feel like my body has gotten used to the activity and adapted to burn less calories for walking. I used to take like 30k daily before the whole spring break and stay home case.
I could give a more in depth answer to any questions you guys have but my real question is
How do I"reset" my body to burn the normal amount of calories for walking? Or light activity in general? Some bodybuilders on t nation said to increase intensity decrease quantity and I tried but it didnt work for some reason.
1
Replies
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I also weigh everything on my food scale and Do Not eat anything else besides what I track. For some reason the picture option wont function to upload my food journal but heres the written out version in form of calories per food
300 calories of chicken breast
100 calories watermelon
70 cal blueberry
150 cal beans
150 cal grits
100 cal sweet potato
120 calorie unsweetened almond milk
100 cal cocoa puff
100 cal HNcheerios
100 cal honeycomb cereal
150 cal tuna
250 cal beef jerky
100 cal banana
200 cal soup
I'll round it to 2000(its 1990 cal)
Anyways that's a deficit for the average sedentary male and I'm over here doing all this activity and gaining fat just by looking at food!
I thought it might be due to undereating aka starvation mode. Which is why I wanted to reverse diet and add calories but it seems that the more I add the more I gain(weight)1 -
if you've stopped regular exercise and keep eating the same food, you WILL gain weight. i used to hit the gym for very intense exercise 5 to 6 days a week. when illness and injury sidelined me, i put on weight very fast, not because of metabolism but because i was eating the amount of food that supported 15 to 18 hours of intense exercise without the exercise. maybe 2000 calories is just too much for a sedentary lifestyle. when i was bodybuilding and doing heavy cardio, i ate 2500 calories per day - i'm a small woman, and without the exercise, that was easily 800 calories too much every day.
have you been to a doctor to be checked for thyroid issues, diabetes, etc? my dad put on lots of weight eating the same foods and amounts when he developed hypothyroidism.
btw, weighing your food isn't enough - you need to pick accurate food listings on MFP, and many are FAR from accurate. just last night, i was finding a listing for a particular soup i hadn't logged before, and i found listings that were literally 200 calories apart for a half cup of soup. i always compare to the manufacturer label or the USDA the first time i look for a new food listing.
i see you list 100 calories of honeycomb - would that be like half a cup or weighed at about 28 grams? that is very little cereal, but here's what the manufacturer says "there are 160 calories in 40 grams of honeycomb". https://www.postconsumerbrands.com/honeycomb/
also you list 120 calories of almond milk - is that all the milk you use on all three bowls of cereal? that's one cup of milk, so that would mean you eat your cereal dry or use 2 1/2 ounces per bowl of cereal, and that wouldn't be enough to cover it or make it wet. most people i've seen eat cereal pour about 8 ounces or more of milk into a bowl.
do you eat butter on things? drink sweetened energy drinks, soda, juice? do you use sauces on your beans or chicken breasts? some of these things can have 100 calories or more per serving, so not logging them could easily mean eating 250 or 300 more calories than you're logging.4 -
zebasschick wrote: »if you've stopped regular exercise and keep eating the same food, you WILL gain weight. i used to hit the gym for very intense exercise 5 to 6 days a week. when illness and injury sidelined me, i put on weight very fast, not because of metabolism but because i was eating the amount of food that supported 15 to 18 hours of intense exercise without the exercise. maybe 2000 calories is just too much for a sedentary lifestyle. when i was bodybuilding and doing heavy cardio, i ate 2500 calories per day - i'm a small woman, and without the exercise, that was easily 800 calories too much every day.
have you been to a doctor to be checked for thyroid issues, diabetes, etc? my dad put on lots of weight eating the same foods and amounts when he developed hypothyroidism.
btw, weighing your food isn't enough - you need to pick accurate food listings on MFP, and many are FAR from accurate. just last night, i was finding a listing for a particular soup i hadn't logged before, and i found listings that were literally 200 calories apart for a half cup of soup. i always compare to the manufacturer label or the USDA the first time i look for a new food listing.
i see you list 100 calories of honeycomb - would that be like half a cup or weighed at about 28 grams? that is very little cereal, but here's what the manufacturer says "there are 160 calories in 40 grams of honeycomb". https://www.postconsumerbrands.com/honeycomb/
also you list 120 calories of almond milk - is that all the milk you use on all three bowls of cereal? that's one cup of milk, so that would mean you eat your cereal dry or use 2 1/2 ounces per bowl of cereal, and that wouldn't be enough to cover it or make it wet. most people i've seen eat cereal pour about 8 ounces or more of milk into a bowl.
do you eat butter on things? drink sweetened energy drinks, soda, juice? do you use sauces on your beans or chicken breasts? some of these things can have 100 calories or more per serving, so not logging them could easily mean eating 250 or 300 more calories than you're logging.
Most unsweetend almond milk is 25-30cal per cup.4 -
Unfortunately your list of calories per item is somewhat useless because we don't know how many grams of each you are claiming are that many calories, we don't know if you are weighing raw or cooked chicken either and "soup" is very vague in what calories it could contain9
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Right. I find it impossible to believe that each one of your food items is exactly a rounded number for one thing. I also find it impossible to believe you're eating [exactly] 100 calories of cereal. Who does that? It's like a tiny amount.
Then, what about sauces and oils? Are you putting anything on that sweet potato or that chicken? Where are your vegetables? Granted some days I eat like you do, but I don't have a problem with gaining weight because I log everything, I eat a varied plan with vegetables and I have been at this for a very long time.
Please open your FOOD page for us to view so we can help. Go to FOOD > Settings, scroll down and click "Public" and Save.
If you are gaining weight, you're eating a lot more than that and a lot more than you think. Adaptation? Why would it make that much difference just now that you're home? No. Either you aren't logging correctly or you need to see a doctor.
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
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arizonaj22 wrote: »I also weigh everything on my food scale and Do Not eat anything else besides what I track. For some reason the picture option wont function to upload my food journal but heres the written out version in form of calories per food
300 calories of chicken breast
100 calories watermelon
70 cal blueberry
150 cal beans
150 cal grits
100 cal sweet potato
120 calorie unsweetened almond milk
100 cal cocoa puff
100 cal HNcheerios
100 cal honeycomb cereal
150 cal tuna
250 cal beef jerky
100 cal banana
200 cal soup
I'll round it to 2000(its 1990 cal)
Anyways that's a deficit for the average sedentary male and I'm over here doing all this activity and gaining fat just by looking at food!
I thought it might be due to undereating aka starvation mode. Which is why I wanted to reverse diet and add calories but it seems that the more I add the more I gain(weight)
Good news! Starvation mode is a myth:
https://www.aworkoutroutine.com/starvation-mode/
There are mistakes that people commonly make that cause them to not lose weight that we might be able to spot if you change your Diary Sharing settings to Public:
http://www.myfitnesspal.com/account/diary_settings10 -
zebasschick wrote: »if you've stopped regular exercise and keep eating the same food, you WILL gain weight. i used to hit the gym for very intense exercise 5 to 6 days a week. when illness and injury sidelined me, i put on weight very fast, not because of metabolism but because i was eating the amount of food that supported 15 to 18 hours of intense exercise without the exercise. maybe 2000 calories is just too much for a sedentary lifestyle. when i was bodybuilding and doing heavy cardio, i ate 2500 calories per day - i'm a small woman, and without the exercise, that was easily 800 calories too much every day.
have you been to a doctor to be checked for thyroid issues, diabetes, etc? my dad put on lots of weight eating the same foods and amounts when he developed hypothyroidism.
btw, weighing your food isn't enough - you need to pick accurate food listings on MFP, and many are FAR from accurate. just last night, i was finding a listing for a particular soup i hadn't logged before, and i found listings that were literally 200 calories apart for a half cup of soup. i always compare to the manufacturer label or the USDA the first time i look for a new food listing.
i see you list 100 calories of honeycomb - would that be like half a cup or weighed at about 28 grams? that is very little cereal, but here's what the manufacturer says "there are 160 calories in 40 grams of honeycomb". https://www.postconsumerbrands.com/honeycomb/
also you list 120 calories of almond milk - is that all the milk you use on all three bowls of cereal? that's one cup of milk, so that would mean you eat your cereal dry or use 2 1/2 ounces per bowl of cereal, and that wouldn't be enough to cover it or make it wet. most people i've seen eat cereal pour about 8 ounces or more of milk into a bowl.
do you eat butter on things? drink sweetened energy drinks, soda, juice? do you use sauces on your beans or chicken breasts? some of these things can have 100 calories or more per serving, so not logging them could easily mean eating 250 or 300 more calories than you're logging.
My unsweetened almond milk is 30cal for 240g and I use a hollow mini bowl so it's better for soaking. I dont use any sauce or such and RARELY season with salt. I usually eat plain. Also I measure the portion on mfp first and then pour it to match 100 cal. I hate soda and juice butter cream etc.. also I try my best to match the intensity of my workout at the gym to home. I might be on par or even burning more due to all these high reps and muscle squeezing, negatives and all those fancy things to make lifting harder(also the step count dramatically upped) so I'm confused why I gained weight(not just after the gyms closed but even when they were open it started like 4 months ago) and gym closed like last month2 -
50-60K steps a day? 25 to 30 miles?
Get blood work done. Gaining rapidly can be due to underlying health issues.10 -
cmriverside wrote: »Right. I find it impossible to believe that each one of your food items is exactly a rounded number for one thing. I also find it impossible to believe you're eating [exactly] 100 calories of cereal. Who does that? It's like a tiny amount.
Then, what about sauces and oils? Are you putting anything on that sweet potato or that chicken? Where are your vegetables? Granted some days I eat like you do, but I don't have a problem with gaining weight because I log everything, I eat a varied plan with vegetables and I have been at this for a very long time.
Please open your FOOD page for us to view so we can help. Go to FOOD > Settings, scroll down and click "Public" and Save.
If you are gaining weight, you're eating a lot more than that and a lot more than you think. Adaptation? Why would it make that much difference just now that you're home? No. Either you aren't logging correctly or you need to see a doctor.
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
I use a quick spray of pam and I use a mini bowl to trick myself that I'm eating a "bowl" of cereal when in reality it's like a 4th of a size of an actual bowl. If I were to compare its size it's a tad smaller than those individual packed cereal in those plastic bowls you can get at walmart or store for a dollar(usually 1 serving of cereal in the container at the store). Also the food diary keeps not responding like I just see that circle refresh sign but i did post my list written on my original post. Thanks!1 -
What is your goal? What is a healthy weight for your height? 135 @ 5'11" seems to me a bit low. For comparison my husband is 5'9" approximately and his goal is 170.8
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OP, I'm not sure if this is a typo or not. Are you saying that 4 months ago you were 5'9" and 135 lbs and now you are 5'11" and 175 lbs? Are you still growing?
Regardless, 135 lbs would be quite underweight for 5'9 or 5'11.
I'm just having a tough time getting my head around all your numbers. You are talking about getting a number of steps that would require walking for most of the day, all your calorie numbers are nice round numbers, your weight gain is again round dramatic numbers.
If you have in fact gained 40 lbs in 4 months while eating 2000 calories daily and taking 50,000 steps a day, all I can suggest is a doctor's appointment.17 -
IMHO... unless we can physically see your diary and logs, this is basically one of those situations where people say they are doing one thing but they really aren't.
Repeating: my friend says she goes to the gym, but reality is she does 15 min of semi slow cardio and that's pretty much it. So her gym workouts are not impacting her intake, however if I had never gone with her, and seen her, I would assume when she says she goes to the gym, that she's putting in a good solid cardio workout11 -
arizonaj22 wrote: »I am a a college student weighing 175 at 5'11. Now I usually hit the gym 6 days a week but coronavirus soo I cant anymore but I do have light weights and do the same 6 days and improvise. The whole gym to no gym shouldnt be a real problem with my current issue.
For the past few months I've been gaining rapid weight like 10 pounds in a month for 4 months. I was 135 about 4-5 months ago but 5'9 and cutting from my former fat life. However ever since spring break ended and then the whole corona virus happened and all got shut down, I've been taking more steps like 50-60k daily just to be more "active". However I feel like my body has gotten used to the activity and adapted to burn less calories for walking. I used to take like 30k daily before the whole spring break and stay home case.
I could give a more in depth answer to any questions you guys have but my real question is
How do I"reset" my body to burn the normal amount of calories for walking? Or light activity in general? Some bodybuilders on t nation said to increase intensity decrease quantity and I tried but it didnt work for some reason.
Your body will get more efficient the more activity you do but nothing will make it run on substantially less energy. It is not physically possible to walk 50-60k steps and burn the same amount of energy as someone walking 30k steps. The laws of physics would have to change.
The people on the internet that confirm myths are usually the ones that eat more than they think and/or have a bad understanding of how the bathroom scale really works.
Metabolic Adaptation is real but so far the scary stuff you read about on the internet really only happens to people with disorders or people that engage in disordered type habits (like the contestants of Biggest Losers). Even people with MA cannot defy the laws of physics.
Starvation mode is definitely a myth. Your body cannot create energy from the air. It requires food and if it does not get enough food it must use stored energy from the body.
Doubling your steps will cause you to retain water. Stress will cause you to retain water. Being out in the summer heat will cause you to retain water. The list goes on and on. Read this:
https://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
Also heed the advice you are being given about your food logging. Your exercise calories for 50k steps will be over 2k calories so I doubt logging error would prevent you from losing weight but it pays to nail your logging down regardless.6 -
Bottom line: if you grew 2" in the past few months, it is very reasonable for you to also put on weight. Trying to get back to the weight you knew when you were shorter is probably not a realistic goal.
Guys tend to reach their full height by age 18, but that is not an absolute.10 -
arizonaj22 wrote: »zebasschick wrote: »if you've stopped regular exercise and keep eating the same food, you WILL gain weight. i used to hit the gym for very intense exercise 5 to 6 days a week. when illness and injury sidelined me, i put on weight very fast, not because of metabolism but because i was eating the amount of food that supported 15 to 18 hours of intense exercise without the exercise. maybe 2000 calories is just too much for a sedentary lifestyle. when i was bodybuilding and doing heavy cardio, i ate 2500 calories per day - i'm a small woman, and without the exercise, that was easily 800 calories too much every day.
have you been to a doctor to be checked for thyroid issues, diabetes, etc? my dad put on lots of weight eating the same foods and amounts when he developed hypothyroidism.
btw, weighing your food isn't enough - you need to pick accurate food listings on MFP, and many are FAR from accurate. just last night, i was finding a listing for a particular soup i hadn't logged before, and i found listings that were literally 200 calories apart for a half cup of soup. i always compare to the manufacturer label or the USDA the first time i look for a new food listing.
i see you list 100 calories of honeycomb - would that be like half a cup or weighed at about 28 grams? that is very little cereal, but here's what the manufacturer says "there are 160 calories in 40 grams of honeycomb". https://www.postconsumerbrands.com/honeycomb/
also you list 120 calories of almond milk - is that all the milk you use on all three bowls of cereal? that's one cup of milk, so that would mean you eat your cereal dry or use 2 1/2 ounces per bowl of cereal, and that wouldn't be enough to cover it or make it wet. most people i've seen eat cereal pour about 8 ounces or more of milk into a bowl.
do you eat butter on things? drink sweetened energy drinks, soda, juice? do you use sauces on your beans or chicken breasts? some of these things can have 100 calories or more per serving, so not logging them could easily mean eating 250 or 300 more calories than you're logging.
My unsweetened almond milk is 30cal for 240g and I use a hollow mini bowl so it's better for soaking. I dont use any sauce or such and RARELY season with salt. I usually eat plain. Also I measure the portion on mfp first and then pour it to match 100 cal. I hate soda and juice butter cream etc.. also I try my best to match the intensity of my workout at the gym to home. I might be on par or even burning more due to all these high reps and muscle squeezing, negatives and all those fancy things to make lifting harder(also the step count dramatically upped) so I'm confused why I gained weight(not just after the gyms closed but even when they were open it started like 4 months ago) and gym closed like last month
And we're saying it sounds like you're either not telling us what's really going on, or you're making huge mistakes OR you need to see a doctor.
It's not metabolic adaptation. It might be an underlying condition, but doubtful. More likely you're not logging your food or not using correct database items. See that link I posted above for How To Log Food.12 -
...and open your FOOD diary so we can see what you're doing and maybe spot your errors.3
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Edit:
found snippet of followup comment that explained more.
Logging issue.
2 -
Go see a doctor to confirm you're ok especially with rapid weight gain as described.
In all cases, a daily step count of 50-60K, over 350,000 steps a week, is also something that should be discussed with your doctor in the context of confirming that this is a healthy goal and pursuit for yourself at this time. You should also check the wear pattern on your shoes and mention / show any thing of note to your doctor.
If you're using the walking primarily to burn calories, again this should be discussed with your doctor.
Furthermore you're well into diminishing returns because yes your muscles will get more efficient at performing this same movement and you will comparatively burn a little bit less per step as compared to your untrained self. A bit less does not mean zero.9 -
60k steps? Hell, you must just walk all day! No way to "fix" metabolic adaptation per se. I mean, unless you want to "repay" the energy gap. Why do I feel like I'm being trolled? 60k steps a day is like 30 miles. If burn 100 cals a mile, you are burning 3k cals before rmr and tef are taken into account.13
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psychod787 wrote: »60k steps? Hell, you must just walk all day! No way to "fix" metabolic adaptation per se. I mean, unless you want to "repay" the energy gap. Why do I feel like I'm being trolled? 60k steps a day is like 30 miles. If burn 100 cals a mile, you are burning 3k cals before rmr and tef are taken into account.
I thought about this again later. I wonder if one of the issues is that the steps are being counted twice, once on a phone and the second on a watch.3 -
I checked the OPs posting history to see if there were any clues to what might be going on. And a Nov post mentioned they were an Asian woman who was bulking.
Because OP mentioned in this thread that 2000 would be a deficit for a sedentary man, I assumed OP was male.
OP, if you are a menstruating female, has your cycle been normal during this time of weight gain?
And you still haven't clarified the height issue - did you grow 2 inches in the last 4 months, or were one or both of those heights a typo?
It would also be great if you could clarify what you are doing all day to get the daily step count you are getting.9 -
psychod787 wrote: »60k steps? Hell, you must just walk all day! No way to "fix" metabolic adaptation per se. I mean, unless you want to "repay" the energy gap. Why do I feel like I'm being trolled? 60k steps a day is like 30 miles. If burn 100 cals a mile, you are burning 3k cals before rmr and tef are taken into account.
I thought about this again later. I wonder if one of the issues is that the steps are being counted twice, once on a phone and the second on a watch.
MFP only has setting to select 1 step source, so it should not be getting 2 counts.
If a shorter Asian woman as next post is asking about - perhaps no where near the distance suggested.
I'll pop on Fitbit forums and there are some people really racking the steps up to win challenges. 60K would not win lots of them actually.
3 -
psychod787 wrote: »60k steps? Hell, you must just walk all day! No way to "fix" metabolic adaptation per se. I mean, unless you want to "repay" the energy gap. Why do I feel like I'm being trolled? 60k steps a day is like 30 miles. If burn 100 cals a mile, you are burning 3k cals before rmr and tef are taken into account.
I thought about this again later. I wonder if one of the issues is that the steps are being counted twice, once on a phone and the second on a watch.
MFP only has setting to select 1 step source, so it should not be getting 2 counts.
If a shorter Asian woman as next post is asking about - perhaps no where near the distance suggested.
I'll pop on Fitbit forums and there are some people really racking the steps up to win challenges. 60K would not win lots of them actually.
I didn't recall if the OP was even syncing or just stating the numbers.
Yeah I see these people on the Pacer app too. I imagine they have jobs that are nonstop walking.
The Pacer app, which I assumed might be blowing smoke, always has me in the very top percentage of all users activity at my average 20k steps. Most of the time the app sits on the sync screen but when I do see that screen (just now I am 99.7) it is usually at least 99.5. As a former mega obese person this never seems like it is possible to me.4 -
I take pacer with a grain of salt, I aim for 10k, but I only aim for that as a reason to be active and not the calorie count it says I burn1
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I’ve recently been wondering about this too, because I’ve just started to push myself to walk more (last 10lbs, petite, older, female, needing the help to drive the last pounds off!).
Looking at the Fitbit communities and seeing fairly regular alleged ‘screenshots’ of Fitbit dashboards claiming well over 100k steps in a day. I don’t understand how that’s even possible! By my reckoning (based on my own numbers that equates to a minimum of 16 hours continuous walking in a day. Who does that!
Also...people whose dashboards show a 6k steps walk but a calorie burn of 3-4k! This morning I walked 6.46 miles (circa 13,000 steps and burned just under 600 calories according to the Fitbit numbers. Of course, I’m moving a small body and larger people will burn more to move a larger mass but I’m imagining an army of 8ft tall Amazonian men and women marching around all over the world when I see some of the numbers!
7 -
People do walk a lot and some people do spend all day doing it.
Whether this is a, generally speaking, healthy thing for them depends on their individual circumstances. For a number of them it could well be a healthy pursuit. I am sure that for some it isn't.
I had no real problem burning 3-4k cal at 6k steps when I was starting up at 172.25cm and north of 280lbs. Maybe not quite 4k, but definitely above 3!
Pacer was more conservative in terms of step count than Fitbit (phone not always in hand) and thus gave slightly fewer calories for me when I was using it a few years back.
I have no reason to think that 20K steps, which are universally considered highly active, are not at the tail end of the distribution. The tail seems to already by a tail by the 15k range, which by the way, I claim exhausts MFP very active based on my observations (for most people). 20K is even further along!5 -
nanamerriman2020 wrote: »Bottom line: if you grew 2" in the past few months, it is very reasonable for you to also put on weight. Trying to get back to the weight you knew when you were shorter is probably not a realistic goal.
Guys tend to reach their full height by age 18, but that is not an absolute.
Yes, my ex grew 8" during college.0 -
I checked the OPs posting history to see if there were any clues to what might be going on. And a Nov post mentioned they were an Asian woman who was bulking.
Because OP mentioned in this thread that 2000 would be a deficit for a sedentary man, I assumed OP was male.
OP, if you are a menstruating female, has your cycle been normal during this time of weight gain?
And you still haven't clarified the height issue - did you grow 2 inches in the last 4 months, or were one or both of those heights a typo?
It would also be great if you could clarify what you are doing all day to get the daily step count you are getting.
I see the Thanksgiving Asian woman bulking post. Confounding me further, OP's profile says male.
OP - would you please clarify all of these points?6 -
If the OP really did gain 2 inches and also was in the process of transforming from a scrawny boy to a grown man, the weight gain may be perfectly normal.
30 miles a day is a lot of walking. Like, 8 to 10 hours a day. Is that really what’s happening?1 -
Something's clearly going wrong here. I'm 5'2". I checked my Fitbit step history and I'm already burning about 3000 calories on day where I'm "only" walking 15k steps. 50k steps would mean well over 5000 burnt calories. You're a bit taller, so you're probably burning a bit more than me. Combine that with eating 2000kcal a day and you should be losing quite a bit, if your logging is accurate.
Also, are you sure you're actually doing 50k steps a day? If you're measuring your steps with you phone, the count might be really off. If it's true, you're walking about 9 hours everyday and that doesn't sound neither correct nor healthy. Additionally, your current weight is actually not far from your ideal weight. Going back to 135lbs would be quite underweight. Definately talk to your doctor about your steps, your calorie intake and your weight/health goals. If you're still growing it's double important to make sure your body gets what it needs.2
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