Week 4 and already stalling/gaining?? Advice please!

cari4jc1
cari4jc1 Posts: 233
edited December 19 in Health and Weight Loss
A little back info...up until about 4 weeks ago my calories had been set at 1200. I worked out 3-4 days at the time for about 45-60 minutes each workout and wasn't losing anything for months. I had headaches all the time and was exhausted all the time. I got in the forums and was advised to up my calories and update my profile settings. I did that and my calories jumped to 1530. Right away I lost weight...about 2 pounds a week since then equaling 6 pounds so far. Now, since I've dropped those 6 pounds my calories are set at 1510. Now I workout at least 60 minutes 4-5 times a week. My last loss was last Friday and since then I have gained back 1 pound bringing me to 189 now. I don't get it...I don't go crazy. I keep my calories right around the 1510 and sometimes I eat back at least part of my exercise calories and the only thing I drink is water...a lot of water. Any suggestions???

Replies

  • cari4jc1
    cari4jc1 Posts: 233
    Oh and I opened my diet/exercise diary so you can take a look at what all I'm doing. I have notes in the exercises so you know what exercises I'm doing. Thanks!!
  • now_or_never12
    now_or_never12 Posts: 849 Member
    You don't seem to eat many veggies if at all. You should increase those.

    It could be a temporary increase. Weight will not go down every week unfortunately. Maybe track sodium as a lot of sodium can impact your weight as well.
  • cari4jc1
    cari4jc1 Posts: 233
    Ahh yes, veggies. I used to be sooo good about eating veggies, but have tappered off for some reason in the last couple months. I will definitely try to add some more to my diet.
  • angleu
    angleu Posts: 140 Member
    Great job on the pounds lost so far! That being said you are burning a crazy amount of calories and most days i saw you weren't eating them back at all. So if you burn 600 calories and your eating 1500 your really consuming 1100. See what I'm saying here?

    http://www.fat2fitradio.com/tools/ go to the The Military Body Fat Calculator figure this number out then check what your BMR is. Do not eat below your BMR! If you burn a huge number that day you still need to be eating above that number. That site will also tell you when you figure your BMR how many calories depending on how active you are, which you are, what you should be eating (lol did you get that) That includes your exercise.

    http://www.myfitnesspal.com/topics/show/512956-tdee-what-is-it-and-why-you-should-not-eat-below-your-bmr
  • 2012asv
    2012asv Posts: 702 Member
    If you are eating well and exercising regularly, keep doing what you're doing. Your body is adjusting. Took me about a month after increasing cals before I started seeing actual results. Once your body has adjusted the weight will start heading back down. The initial loss is almost always water weight and is not cool because we get all excited lol

    Sounds like you're doing the right stuff, keep it up!
  • JoniBologna
    JoniBologna Posts: 653 Member
    Up your calories again! 1500 is a pretty low amount considering your weight and how much you work out. Try to eat most if not all of your exercise calories. Keep pushing! You will find that balance! :smile:
  • rheelizabeth
    rheelizabeth Posts: 160 Member
    Always make sure you NET calories are over 1200... If you burn 600 calories, try to get 200-300 of them back, especially if you can that with fruit/veggies or anything that's good for you.

    You're doing well hun, keep up the good work :)
  • kwin91
    kwin91 Posts: 128
    Hello! Great job so far!! A few things to think about:
    Your body gets used to exercises so you want to make sure that every 4 weeks you change up your routine a bit. For Cario try Jump roping, circuit training, walking, and running. Do a mix and your body will constantly be getting the changes you need.
    If you eat too few calories, your body will grab all the ones they get when you eat the next time. Its recommended that you eat no less than 1200 Calories a day because you can loose muscle mass and it begins to hold on to every bit of fat that you eat.
    Keep up the good work! And try not to discourage yourself!
  • sandrajune72
    sandrajune72 Posts: 492 Member
    I had a very similar experience. I was gutted after 4 weeks when I gained. But since then, I 've been steadily losing around 1lb a week. My calorie intake is set at 1575, I don't always eat back my exercise cals, but usually find if I don't, I'm starving!! Good luck with your goals :flowerforyou:
  • grex1949
    grex1949 Posts: 125 Member
    Great job on the pounds lost so far! That being said you are burning a crazy amount of calories and most days i saw you weren't eating them back at all. So if you burn 600 calories and your eating 1500 your really consuming 1100. See what I'm saying here?

    http://www.fat2fitradio.com/tools/ go to the The Military Body Fat Calculator figure this number out then check what your BMR is. Do not eat below your BMR! If you burn a huge number that day you still need to be eating above that number. That site will also tell you when you figure your BMR how many calories depending on how active you are, which you are, what you should be eating (lol did you get that) That includes your exercise.

    http://www.myfitnesspal.com/topics/show/512956-tdee-what-is-it-and-why-you-should-not-eat-below-your-bmr

    I agree with everything except the math. If you are consuming 1500 and burning 600, I get a net of 900. Not enough fuel for the body to operate properly. You are tired because you are not eating enough food. Don't be in such a hurry to lose weight. You need to get on a sustainable program; that means something you are comfortable with and feel good when you are doing it, because you want to keep that weight off once you lose it. And you will lose it if you stay in calorie deficit every week. It just takes time, like it took time to put the weight on, it takes time to take it off. The difference is that you will feel better and stronger, and you will look better, every week you stick with the program. There is no need to starve yourself. Just keep track of what you are doing for exercise and what you are eating and you will see results in time.
  • dwightdegroff
    dwightdegroff Posts: 97 Member
    A couple of quick thoughts:

    - Great job listening to your body and the advice of others in increasing your calorie intake. It seems to be working, so far, right?
    - Don't let weight increase get you down, or derail your efforts. I have lost 18 pounds in the past 3 months, but some weeks I will gain a pound (or 2) only go be down 3 the following week. The important thing is to see that your overall weight is going down over the course of weeks (not days).

    A piece of advice:
    - After looking at your diary, I see that you are sticking to an intake of 1500 calories, even on heavy exercise days. Some say to "eat back your exercise calories and go for a *net* intake of 1500 calories", but I would suggest starting by eating back 300 of your exercise calories and see if that keeps things moving in a positive direction for you.

    My personal results:
    - I have always strived to reach a "net" intake of my MFP-set goal and have found success with it. Your mileage may vary.


    Summary:
    You're doing great! Keep doing what you're doing and check again next week to see if your overall weight loss continues. If not, consider changing "the plan" and boosting your net calorie intake by a few hundred and then give that a few weeks to see if it helps.
  • cari4jc1
    cari4jc1 Posts: 233
    Thank you so much everyone!! My BMR is 1647. I've been so hesitant to up it anymore than it already is. Fear of gaining like crazy, but maybe since it worked the 1st few weeks and I'm exercising even more now then it'll work again. It's just so hard to eat the calories I've been eating. I'm so full all the time. Last night I knew I needed a little more calories so I had a sugar free chocolate pudding and I couldn't even enjoy it cause I was so full!

    I do feel so much more encouraged after reading all of your responses. Thank you!
  • cari4jc1
    cari4jc1 Posts: 233
    I just changed my settings from sedentary to lightly active and my calories went to 1660, which is a little above my BMR.
  • JoniBologna
    JoniBologna Posts: 653 Member
    Good for you! If you're having a hard time eating all those calories, it is easy to sneak them in with things like adding olive oil to veggies, eating nuts and nut butters, you can add avocado to a lot of dishes. These things are not only good for you but very calorie dense. Also, eating full fat versions of things like yogurt, cheese, etc, will help you get more calories.
  • fiveohmike
    fiveohmike Posts: 1,297 Member
    Definitely should start bumping your calorie intake up...id start with a 100 calorie increase, give it two weeks...keep doing that until the weight loss kicks back in.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    A little back info...up until about 4 weeks ago my calories had been set at 1200. I worked out 3-4 days at the time for about 45-60 minutes each workout and wasn't losing anything for months. I had headaches all the time and was exhausted all the time. I got in the forums and was advised to up my calories and update my profile settings. I did that and my calories jumped to 1530. Right away I lost weight...about 2 pounds a week since then equaling 6 pounds so far. Now, since I've dropped those 6 pounds my calories are set at 1510. Now I workout at least 60 minutes 4-5 times a week. My last loss was last Friday and since then I have gained back 1 pound bringing me to 189 now. I don't get it...I don't go crazy. I keep my calories right around the 1510 and sometimes I eat back at least part of my exercise calories and the only thing I drink is water...a lot of water. Any suggestions???
    It's been a week. Your body has just now gotten the right amount of calories to work efficiently. Check back in a month if there's still an issue.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • cari4jc1
    cari4jc1 Posts: 233
    Good for you! If you're having a hard time eating all those calories, it is easy to sneak them in with things like adding olive oil to veggies, eating nuts and nut butters, you can add avocado to a lot of dishes. These things are not only good for you but very calorie dense. Also, eating full fat versions of things like yogurt, cheese, etc, will help you get more calories.

    Thank you for those suggestions! I probably never would have thought of that.
  • cari4jc1
    cari4jc1 Posts: 233
    A little back info...up until about 4 weeks ago my calories had been set at 1200. I worked out 3-4 days at the time for about 45-60 minutes each workout and wasn't losing anything for months. I had headaches all the time and was exhausted all the time. I got in the forums and was advised to up my calories and update my profile settings. I did that and my calories jumped to 1530. Right away I lost weight...about 2 pounds a week since then equaling 6 pounds so far. Now, since I've dropped those 6 pounds my calories are set at 1510. Now I workout at least 60 minutes 4-5 times a week. My last loss was last Friday and since then I have gained back 1 pound bringing me to 189 now. I don't get it...I don't go crazy. I keep my calories right around the 1510 and sometimes I eat back at least part of my exercise calories and the only thing I drink is water...a lot of water. Any suggestions???
    It's been a week. Your body has just now gotten the right amount of calories to work efficiently. Check back in a month if there's still an issue.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    I don't understand...a week since what? I made the calorie change and upped my exercise about 3-4 weeks ago and lost 2 pounds per week until this week. Is it that it has taken the 3 weeks for my body to adjust to the extra calories and wants to hold onto them now and then I'll start losing again?
  • Aquaduckie
    Aquaduckie Posts: 115
    I just changed my settings from sedentary to lightly active and my calories went to 1660, which is a little above my BMR.
    I think a lot of people make this mistake. Most people are not completely sedentary.
    Also, don't consider it a stall after only one week. Our bodies are constantly changing, shifting, repairing. There will be water weight gain that goes away in a few days or weeks. It just takes time. That's the hardest part for me is being patient. I want to see results NOW! But the slower it comes off, the longer it's going to stay off. You're doing it the healthy way. It's not a crash diet. So take your time. If you keep making the positive changes in your life, the weight will come off. It's impossible to stay the same size. Good luck! You're doing great!
  • sabinecbauer
    sabinecbauer Posts: 250 Member
    Congrats on the loss so far! Followed by indelicate questions--what can I say? I'm like that :bigsmile: How are your Number Twos these days? Someone else already remarked that your diary is very light on fresh produce, and looking at what you do eat, I doubt you're getting enough fiber.

    If it were me--and in addition to the other recommendations you got already--I'd stay away from the protein bars and meal supplements and ready-made stuff and eat fresh produce and fresh, lean meat, poultry, and fish. :smile:
  • cari4jc1
    cari4jc1 Posts: 233
    I just changed my settings from sedentary to lightly active and my calories went to 1660, which is a little above my BMR.
    I think a lot of people make this mistake. Most people are not completely sedentary.
    Also, don't consider it a stall after only one week. Our bodies are constantly changing, shifting, repairing. There will be water weight gain that goes away in a few days or weeks. It just takes time. That's the hardest part for me is being patient. I want to see results NOW! But the slower it comes off, the longer it's going to stay off. You're doing it the healthy way. It's not a crash diet. So take your time. If you keep making the positive changes in your life, the weight will come off. It's impossible to stay the same size. Good luck! You're doing great!

    Thank you! Patience is a virtue right?? I need to work on that one obviously. lol I guess I got so excited after losing for 3 weeks after not losing for over a year (and that was because I had a baby and gallbladder issues. lol) that I freaked out a little bit this week. I just want to snap my fingers and be 125 again, but it did take 9 years and 3 kids to put on the weight so I can't just snap my fingers. :( Hopefully it won't take 9 years to take the weight back off though! haha
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