Sudden 10 lb weight gain-- help!
Ral263
Posts: 318 Member
Over the last 9 months or so, I've packed on about 10 lbs, despite working out very often and eating extremely well. It's really frustrating because the extra weight just "hangs" off of me, and just doesn't look quite right.
I'm going to adjust my workouts-- I typically do 90 min of elliptical, but I'll change it up to 60 running, 30 elliptical (I used to run 14 mi/day before I was injured a few years back, which might also explain the gains), but I think what might be hard for me is the sometimes mindless snacking I do after dinner. I used to NEVER snack-- I just never felt the need-- but now, I'll munch on cereal/nuts/dried fruit, which are obviously all healthy, but not when, say, you eat half a box of cereal. Calories are calories, even if they are cranberries and almonds. I'm going to try to just have an apple or something instead...
What are your tricks to avoid mindless eating? I'm not hungry, and I never snack or eat junk food, but it's clear that even this "healthy snacking" is making me gain weight.
Also, any advice on how to get those stubborn 10 lbs off?
I'm going to adjust my workouts-- I typically do 90 min of elliptical, but I'll change it up to 60 running, 30 elliptical (I used to run 14 mi/day before I was injured a few years back, which might also explain the gains), but I think what might be hard for me is the sometimes mindless snacking I do after dinner. I used to NEVER snack-- I just never felt the need-- but now, I'll munch on cereal/nuts/dried fruit, which are obviously all healthy, but not when, say, you eat half a box of cereal. Calories are calories, even if they are cranberries and almonds. I'm going to try to just have an apple or something instead...
What are your tricks to avoid mindless eating? I'm not hungry, and I never snack or eat junk food, but it's clear that even this "healthy snacking" is making me gain weight.
Also, any advice on how to get those stubborn 10 lbs off?
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Replies
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First of all, 9 months isn't exactly sudden, no offense.
Is your snacking habit typically late at night and have you considered eating less during the day so that you have calorie-room for the snacks at night?
I eat most of my calories in the evening and I love it this way, but your results may vary.0 -
You could try cutting your cardio time down and lifting weights. Increasing muscle will increase your metabolism.0
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thats a bummer..i occasionally eat aimlessly, but about 98% of the time, i let my will power take over..i argue with myself about if i REALLY want to waste cals over this or that..on 1 hand, X food looks SO yummy, and probably tastes even better, but on the bigger other hand, if i eat a 100 calorie snack, that is 100 calories EXTRA that i will have to burn off..good luck
try drinking more water to fill you up0 -
First of all, 9 months isn't exactly sudden, no offense.
Is your snacking habit typically late at night and have you considered eating less during the day so that you have calorie-room for the snacks at night?
I eat most of my calories in the evening and I love it this way, but your results may vary.
Whoops-- that was supposed to say weeks!
And yes, it's always at night-- I typically always eat more or less the same thing for breakfast and lunch, and never feel the need to snack in between.0 -
You could try cutting your cardio time down and lifting weights. Increasing muscle will increase your metabolism.
I do! I do a 45 minute lift 5 days a week, usually a circuit with 4 upper body moves, 3 lower, and abs.0 -
What are you doing while mindlessly snacking? Like with any behavior modification...you have to change what's associated with the behavior you want to change. If it's watching TV or surfing the web...try doing something else during that time or opt for really low cal snacks instead (celery, carrots...stuff that gives you the routine without all the calories). Hang in there!
Best wishes0 -
so you do 90 minutes cardio AND 45 minutes weight 5 days a week...plus 2 days a week of 90 minutes cardio? 2 hours 15 minutes is quite intense.
How many calories are you eating a day?
It sounds like you might be causing muscle atrophy which will reduce your metabolism and cause your body to burn fewer calories at rest.
Are you lifting heavy?0 -
First of all, 9 months isn't exactly sudden, no offense.
Is your snacking habit typically late at night and have you considered eating less during the day so that you have calorie-room for the snacks at night?
I eat most of my calories in the evening and I love it this way, but your results may vary.
Whoops-- that was supposed to say weeks!
And yes, it's always at night-- I typically always eat more or less the same thing for breakfast and lunch, and never feel the need to snack in between.
10lbs in 9 weeks? so you're snacking on approximate 500 calories EXTRA per day every day to gain that much weight.
I dont mean to be harsh, but isnt that incentive enough to not do it any more?!0 -
so you do 90 minutes cardio AND 45 minutes weight 5 days a week...plus 2 days a week of 90 minutes cardio? 2 hours 15 minutes is quite intense.
How many calories are you eating a day?
It sounds like you might be causing muscle atrophy which will reduce your metabolism and cause your body to burn fewer calories at rest.
Are you lifting heavy?
Just 90 min cardio/45weights M-F, 30 min run/45 weights Saturday, and rest Sunday. I wouldn't say I'm lifting particularly heavy.0 -
how many calories are you eating? you're still probably over training and if you're not eating enough you will simply lose muscle mass as a result. If you lift heavy you can preserve lean muscle (not build more unless you're eating enough calories)....
has anything else changed? are you eating the same kinds of foods? have your macronutrient ratios changed? any new medications? new birth control?0 -
okay, looking at the few days that are completely filled out (breakfast through dinner) you're aiming for less than 1000 calories a day while burning 1000+ calories a day working out. If this is accurate then you REALLY need help.
You're overeating at night because you're starving yourself hun. I suggest maybe speaking with a therapist about this. your weight is the least of your worries, the mental aspect is worth addressing for now.
best of luck to you.0 -
You could be pregnant, or starting to have estrogen problems.
I gained 25 pounds in two months due to lack of estrogen when I was 19, but with a great regimen of exercise I have fixed myself. LOL (Without all that damn birth control.)0 -
Sudden unexplained weight gain? You need to see your doctor.0
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how many calories are you eating? you're still probably over training and if you're not eating enough you will simply lose muscle mass as a result. If you lift heavy you can preserve lean muscle (not build more unless you're eating enough calories)....
has anything else changed? are you eating the same kinds of foods? have your macronutrient ratios changed? any new medications? new birth control?
No I definitely eat more than that-- probably around 1800 cals/day; I don't typically log everything that I eat... I was thinking about birth control as well-- I'm not a huge fan of the one that I am on, so I am getting it changed. I always thought that weight gain on BCP was a myth though, or that it was just water retention? At any rate, I'll be getting it changed this week, so hopefully that'll help some.0 -
how many calories are you eating? you're still probably over training and if you're not eating enough you will simply lose muscle mass as a result. If you lift heavy you can preserve lean muscle (not build more unless you're eating enough calories)....
has anything else changed? are you eating the same kinds of foods? have your macronutrient ratios changed? any new medications? new birth control?
No I definitely eat more than that-- probably around 1800 cals/day; I don't typically log everything that I eat... I was thinking about birth control as well-- I'm not a huge fan of the one that I am on, so I am getting it changed. I always thought that weight gain on BCP was a myth though, or that it was just water retention? At any rate, I'll be getting it changed this week, so hopefully that'll help some.
if you are eating 1800 and burning 1000, then thats only the same as just eating 800, which isnt enough.0 -
how many calories are you eating? you're still probably over training and if you're not eating enough you will simply lose muscle mass as a result. If you lift heavy you can preserve lean muscle (not build more unless you're eating enough calories)....
has anything else changed? are you eating the same kinds of foods? have your macronutrient ratios changed? any new medications? new birth control?
No I definitely eat more than that-- probably around 1800 cals/day; I don't typically log everything that I eat... I was thinking about birth control as well-- I'm not a huge fan of the one that I am on, so I am getting it changed. I always thought that weight gain on BCP was a myth though, or that it was just water retention? At any rate, I'll be getting it changed this week, so hopefully that'll help some.
Yeah, you're still not eating enough. You're netting 800 calories or possibly less, your body requires at least 1500-1600 sedentary so your deficit is 800-900 on most days.
It doesn't explain why you'd gain weight but it's definitely not helping your metabolism. I would suggest eating 2000-2200 depending on exercise. Switch up your routine to include intervals at least 1 day a week.
Drink loads of water. Cut out carbonated beverages, sugar free foods, and refined carbs. Load up on whole grains and healthy fats....lean protein and fruits/veggies at every meal.0 -
I will chime in here. We can't really say you're eating too little/too much until we see a sample day of how you're eating. Calorie burn, etc, aside....it's usually all about the food. A 10 pound gain doesn't happen in a vaccum
so there is something amiss.
I'd like to run your numbers, and look at your food diary. That's the only way to be sure of what's going on.0
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