weight loss on new diet! please help!

sophiedalton22
sophiedalton22 Posts: 45 Member
edited December 25 in Food and Nutrition
I have been training for a while now with an overall 13lb weight loss in 7 weeks, after realising i originally wasnt eating enough and my body was in starvation mode thus not recovering properly after muscle workouts. I was advised to eat majority of my exercise caloires back and the normal 1200 to sustain which i have done now for the past week. however, i have had a sudden increse in my weight putting 3lbs back on in about 5 days, i assume this sudden weight increase is from my body still storing calories and not yet got itself out of starvation mode? has anyone else had this? and how long will it be until my weight starts dropping again instead of increasing?

Replies

  • sxyfitmomandwife
    sxyfitmomandwife Posts: 328 Member
    I can't see your dairy, what are you eating and how are you exercising?
  • sophiedalton22
    sophiedalton22 Posts: 45 Member
    how do i make my diary completely visible??... its basically low carb low fat, moderate protein high calorie, and i do high intensity fat burning and i weight train... alot heavier in the past two weeks then i have ever done before
  • sophiedalton22
    sophiedalton22 Posts: 45 Member
    ii better make it a little more accurate, i eat on average 1500-1900 calories a day, i burn around 1000 a day doing cardio exercises, on speed intervals.. i then do weights on my legs which i use resistance leg press 70kg 12 reps 3 sets, i do squats with 20kg weight 15 reps 3 sets, lunges with 7kg weight. i do ab work with the medicine ball and crunches and core work, arms i do weights on 7-10 kg on bicep/tricep, chest, resistance machines it is higher and i also do weights on back.
  • Bexyf
    Bexyf Posts: 42 Member
    can change in settings :) it is hard to give advice without the dairy,from my point of view x
  • sophiedalton22
    sophiedalton22 Posts: 45 Member
    oh ok, i have changed the settings now. finally figured it out. i am useless with technology
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I looked at your diary for the past few days - it looks like you're still netting below or around 1000 calories, which is still pretty low. How are you tracking your exercise calories - by MFP, machine or with a HRM? If you really are burning 800 - 1000 calories in your workouts, you most likely need to eat more.

    Check out the group Eat More to Weigh Less: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

    And this topic is amazing: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12 Great info here about setting your calories at the right level for you - check them both!

    I had a similar experience - was set at 1200, lost some weight at first but then stalled. Your body needs more fuel - feed it and you will start seeing results again as it burns the fuel and the fat off efficiently.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Just a quick FYI: Starvation mode starts after about 3 days with ZERO food.
    What you had was probably a 40-50% drop in leptin and that slows your metabolic rate.
    Also overtraining while under eating raises cortisol and can promote muscle loss.

    Props to AMY for posting the Road Map.
    Hugs!

    My advice is always this: Eat right and only workout to maintain muscle while cutting calories.
    At some point youll be ready to maintain weight and possibly build lean mass.

    Till then you should cut till you get to your desired body fat%, not weight.
    Once you hit your proper Body Fat %, then look into adding muscle or maintaining.
    Just eat right and all is possible.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Props to AMY for posting the Road Map.
    Hugs!
    Props to you for posting it in the first place! And hugs!!! If I could put the link in my signature I would - I'm always directing people to your post.
  • sophiedalton22
    sophiedalton22 Posts: 45 Member
    so how does that explain my weight dropping up until a week ago when i uped my food intake? and when will it start dropping again?
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    It takes some time for your body to adjust - give it time, it may take a few weeks, but I bet you'll see results soon.
  • sophiedalton22
    sophiedalton22 Posts: 45 Member
    Thankyou so much for all the advice :) x
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