Deficits and such

LPS1986
LPS1986 Posts: 104
edited October 19 in Health and Weight Loss
So, I need help. I feel a little disappointed. Today, I weighed myself, after a meal and a few drinks of water, at the gym, around noon. I was doing really well, I thought, because I look a bit slimmer. Though, since my last weigh in two weeks ago, I gained five pounds. I was floored.

I have been doing 30-45 minutes of cardio a day and using a three day alternating rotation: back and arms, core and back, and legs. I am not sure about this deficits thing but I have tried to eat my calories back. Last night, I had a cheese platter with friends and that was the biggest cheat. I really do not understand all of the exercise bit (or why I gained weight so significantly in a two week period).

Replies

  • jenna715
    jenna715 Posts: 201
    Everyone is going to tell you that you should measure inches instead of use the scale. Also, if you never used to work out before you're probably gaining muscle (which is denser than fat). One unit area of muscle weighs more than one unit area of fat.

    If the scale if demotivating, don't use it for a while. I would also try not eating back all your exercise calories (try half). If you're eating as much or almost as much as you used to while you weren't "dieting" then you should cut back more. I lose weight a lot faster when I don't eat back all my exercise calories.
  • wish21
    wish21 Posts: 602 Member
    This is just my opinion:

    Here is what I found that works for ME. I exercise 6/7 days a week for about 26-35min. With MFP database it says I burn about 200-300 cals. I DO NOT eat them back unless I am hungry. Many people say you should and this and that, but I found that when I do I stay at the same weight or gain. If you are eating at 1200 cals a day change it to a lb a week. 2lbs a week is really hard. Also when I see the need to start eating back my exercise (when I hit a plateau) then I will. I guess its just a matter of what works for you. Because what may work for you may not work for the next person. Maybe if you want to eat your exercise cals eat 1/2 of them, so just in case you didn't burn x amount of cals like the database stated then you won't be eat x amount of cals over your goals.

    Thats just what is working for me right now. Good Luck too! :flowerforyou:
  • rockerbabyy
    rockerbabyy Posts: 2,258 Member
    part of it could be that you had just eaten and had a few drinks.
    theres so much fluctuation in our weight anyway, you really should weight at the same time each day and wearing the same thing.
    i do it in my birthday suit. first thing in the morning after i go potty. but you should also be taking measurements. if youve just started a new workout, your body could be adjusting to it still. i started lifting weights this month and told myself i wouldnt weigh in until feb so that i didnt get discouraged, even though i know my muscles will be holding onto more water until they get used to my workout more.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Anytime you restart with exercise, it's not uncommon to gain weight. It's caused by water that is retained to help rebuild muscle and storage of glycogen in the muscle to help fuel the next anticipated workout. Stay the course and it will subside.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • jenna715
    jenna715 Posts: 201
    Just to add on...

    For the first few months of my weight loss attempt, I was using MFP and the gyms workout equipments calorie estimate (and eating some of the cals back). I recently got a heart rate monitor and realized I was only burning about 300 cals/30 min on the elliptical instead of 420(what the elliptical said). Be careful of accepting calorie estimates, if it doesn't seem right it probably isnt.
  • rockerbabyy
    rockerbabyy Posts: 2,258 Member
    <snip> but I found that when I do I stay at the same weight or gain. <snip>
    just curious - when you decided on your daily activity level here, did you include your workouts? or just day to day routine minus exercise?
  • CowLover111
    CowLover111 Posts: 17 Member
    First of all, don't give up, set-backs happen to us all. You may have gained a little bit of muscle, not tracked your calories correctly, or been planning for too many calories. Make sure you write enter everything you eat because little things can add up. You might reconsider how many calories you're eating to see if that's really the right amount for you.

    Also, your weight just might be fluctuating. I weighed in yesterday to discover I'd gained about a pound and a half. But I weighed again today (which I usually try to avoid doing, but did anyway) and I'd lost that exact amount of weight. I actually ate over my calorie goal yesterday, so I'm assuming it was just normal fluctuation. You might try weighing yourself at different times of the day so you can learn to recognize normal fluctuation. Good luck!
  • LPS1986
    LPS1986 Posts: 104
    <snip> but I found that when I do I stay at the same weight or gain. <snip>
    just curious - when you decided on your daily activity level here, did you include your workouts? or just day to day routine minus exercise?

    Just day to day routine without exercise.
  • wish21
    wish21 Posts: 602 Member
    <snip> but I found that when I do I stay at the same weight or gain. <snip>
    just curious - when you decided on your daily activity level here, did you include your workouts? or just day to day routine minus exercise?

    Im not sure who was the question directed to.

    Sedentary lifestyle, & day to day routines w/o exercise.
  • rockerbabyy
    rockerbabyy Posts: 2,258 Member
    <snip> but I found that when I do I stay at the same weight or gain. <snip>
    just curious - when you decided on your daily activity level here, did you include your workouts? or just day to day routine minus exercise?

    Im not sure who was the question directed to.

    Sedentary lifestyle, & day to day routines w/o exercise.
    it was mostly for you, but both works too heh
    i was just wondering because a lot of people say eating their exercise calories makes them gain or maintain... which would make the most sense to me if exercise was included in your daily activity level.. you would be pretty much eating your exercise calories twice.
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