What is going on?

[rjenki961]

I began getting serious about losing weight
(this time) right after Christmas - 12/27 to be exact. On that day I weighed 212. I am 5'6" and BMI was 34.22. For that first week, I was just careful
about not "overeating" but really didn't have a plan. I walked on the treadmill a couple times that week. Then on 1/2,
I started South Beach. At that point, I weighed 210. The first week of phase one I had a hard time staying up on the
wagon. I kept having minor little slips here and there. So it took me a week to really get footing with it then I
stayed with it for another two weeks. During those 3 weeks I walked steady on
the treadmill every other day for 30-40 minutes. By this time, I was down to 205. I am a measuring freak. I measure everything!
I measure food when I put it on plate. I measure milk when I pour it in glass. I weigh myself everyday. And
with Fitday desktop I keep track of daily calories, fat, carbs, protein, and vitamins and mineral intake. I noticed that even though I was staying in a decent calorie range, the percentage of fat in diet was too high. So I made some adjustments to lower fat intake and that is when I noticed the biggest
change in the weight coming off. Day one of week 4, I started
to add some carbs. I was very nervous about this so I also started walking everyday and I also changed HOW I was
walking. I started then and still do an intense fat-burning interval workout on the treadmill for 35 minutes each day.
Maybe once every 5 days or so I end up missing a day. I try not to miss if I can help it. Week 5 was time of month which I guess helps on the scale. By February 3rd (week 6) I weighed in at 198.0 pounds. Up until that point I was doing GREAT! I HIT ONEderland!!! That evening we went out to dinner. I know fat intake was a higher percentage than I would have liked but I was pleased that I managed to stay within calorie range. I expected to have a stall or slight gain the next day anyway because I always do after I eat out. Well, that was 5 days ago and despite still eating on plan and walking everyday, I have had a gain EVERYDAY. This morning I weighed in at 200.0 pounds. I wanted to cry.
I am still determined and am hoping that if I stick with it, it will start to reverse again. I just don't know what to think. I find it hard to believe that body is "used to" what I am doing already. I change it up so that doesn't happen. Even the interval walking, I've only been doing for less than a month. I use Fitday to make sure I am getting enough but not too many calories, fat, carbs, protein, vitamins, etc. I'm just not sure where to go from here. Thanks!
Rhonda

[rjenki961]

Ok, I saw this site: http://www.fitnesspros.com/calculators/ ... needs.html suggested on another post here to figureout daily calorie needs. Based on what that says, what I eat, and calories burned in exercise, I should be losing 1.5-2 pounds per week. However, I have gained everyday for the past 5 days. Any ideas? Thanks...
Rhonda

[jd12]

You're either gaining muscle (unlikely since you wouldn't notice a weight change in 5days) or more likely is that the day before you weighed yourself you ate later than you usually do so you body hasn't completely digested it. Personally, if i eat a lot or much later than i usually do than i can go up as much as 1.5kg...

[rjenki961]

I wish it were so. I'm not gaining muscle. I'd be measuring smaller if so. And I've not been eating more or later in the evenings. I'm truly stumped.

[jd12]

I'm not gaining muscle. I'd be measuring smaller if so.

what do you mean by "measuring smaller"?

[sammiller]

One thing i would suggest is instead of weighing yourself everyday do it once a week, then after few weeks once every two weeks, but maintain the careful eating you are doing, then you will notice a bigger difference rather than a fraction of a pound every 24hours.
Nutrition side though i will leave it too the more knowledgable people here but i think its just consuming less calories of the right type and keep up with the cardio and a light weight training routine.

[rjenki961]

jd - by measuring smaller I mean - last time I was lifting and building muscle, I did not lose as much weight as I wanted to but I lost fat and clothing sizes went down. I got smaller. measurements were less.

sam - I know I've heard others say "don't weigh everyday" but for me, it's a tool that keeps me in check. I'm not freaking out because I've had in increase in weight five days in a row. I wish I didn't, but... I am not freaking out. I'm just trying to figure out "why"...

[bigiz123]

if possible, you may want to invest in a personal trainer, because from what i have seen, those guys are gurus... dont let fluctuating weight bother u, its not uncommon... if u really feel bad about it, try doing more intense cardio, i mean the more calories you burn, the more weight or fat you lose, also, u should lift weights as well, and dont worry it wont make you masculine or look like a WWE diva as long as u use light weights, because lifting weights raises your metabolism, which helps burn fat! hope this helps

[Boss Man]

Hi Rhonda.

Okay, the possible reason for your weight increase, might be simply down to weighing times.

One thing some people do is weigh, say in the morning, then next time forget and do it in the evening before bed.

This often leads to a thought that weight gain has happened, when in fact the body is still retaining some weight, from Excreta, Urine, and unprocessed food, whereas first thing in the morning after a toilet trip, the Bladder and Colon are pretty empty, the Stomach completely empty.

This may be what you did when you weighed, hence the supposed weight increase.

Also as was mentioned earlier, weighing weekly is best in your case. Weighing daily is too stressful for most people, and to expect much in a day is tough, as even if you're looking for say 1.5lb's a week, it would be very difficult to notice 0.2lb on the scales.

Plus with daily life, and meals not being 100% on time every single day, and calories not being 100% the same amount every day, you might lose 0.1lb one day, and 0.3 the next, no guarantees in that situation you'd lose 0.2lb's consistantly every day.

Here are some ideas I have for you that might work.

You consume about 1,800 calories a day.

You eat 6 meals a day roughly every 3 hours.

Which means 300 calories per meal.

So I would say you could work off 25 grams Protein, 35 grams Carbs, 6-7 grams Fats.

As an example of how this can be achieved.

25 grams Protein, is one small Chicken Breast.

35 grams Carbs, a good sized Baked Potato, 30 Carbs, with perhaps a few Broccoli Spears as well, for example.

The Fats, could be had from some kind of Polyunsaturated, Monounsaturated, or Omega spread, inside the Potato, so an easy healthy Fat source, to add to the meal.

Another example, would be 60 grams, (2.2 OZ approx) sliced Turkey Meat, 18 Grams Protein,(Approx). 3/4 Cup 75 grams of Brown Rice, 3.5 grams Protein, (approx), 35 Carbs, (approx).

You could then add some Fats and a little extra Protein, from about 1/4-1/2 cup Almonds as a kind of dessert.

That kind of brief schedule might work for you, and the examples too.

Also, you might be as well to add some Calcium Dairy, or a bit more to your diet, if not so.

Apparently, recent studies show Calcium assists removal of Fats, so things like Low Fat Yoghurts, Skimmed Milk, Egg Whites, Low Fat Cheese, Fat Free Cottage Cheese would be okay.

Just make sure if you substitute a Protein source, or part of a Protein source, for a Dairy one, to keep the Calories in order. Don't be tempted to woof down loads of Dairy, or any Caloric increases will detract from the Fat reducing abilities.

The increased dairy should be had in a way, that keeps daily Calorie intake as per before.

You could also have an Egg Yolk, in with any Whites you eat, as a way of getting Lutein, which prevents macular Degenration, (worsening of part of your Eyes).

One Yolk should not do much to mess your Cholesterol up, but if not, things like Spinach and Corn, would be adequate Lutein sources, should you want to do that.

Hopefully those things might help you.

Good luck .

P.S Bigiz, more Cardio is not always good, as burning too many calories could sacrifice muscle mass, and then you get what's called Crash Dieting, which is not too healthy. Weight loss should really be about Fat levels.

Anything beyond 2-3 lb's a week, could be into Crash Diet territory, and that's not good, so More Cardio might be beneficial, but only up to a point.

[swanso5]

wt fluctuates during the day and the week...i have girl's only jump on the scale when i say it's time to which id generally every 2 - 4 weeks...if you're a measuring freak that's fine but i don't get caught up ion the numbers game as it causes too much stress and is too time consuming...weight training is what you need...your body will adapt in as little as 6 exposures to the same stimulus so it is possible to adapt in less than a month...that's why a variety throughout the week is a good idea

[rjenki961]

Thank you for looking at situation and making suggestions. I tried to be thorough in describing situation but apparently a few things I forgot to mention, lol.

Ok, weighing… I weigh first thing every morning after using the bathroom and before ingesting anything. I weigh in underpants only. I have a very nice digital scale by Tanita that measures to the tenth so seeing .2 on the scale is not difficult for me. Also, I do not expect to see .2 on the scale everyday, nor do I even expect to see a loss everyday. I realize that there are going to be days when it’s the same or even up a little. What I am getting concerned about at the moment is that it is CONSISTENTLY going up now for six days in a row. On Saturday I was at 198.0 and this morning (six days later) I am at 200.8. (I had another .8 gain this morning). concern is the consistency of the rise. Even if I only weighed in once per week, it’s been almost a week and I would see that I’ve had nearly a 3 pound gain! Now THAT might freak me out! LOL! I am also wondering if it could be hormonal since I am now in the second phase of monthly cycle. (sorry for the girl talk, lol) Day 12 of last monthly cycle I weighed 198 ( lowest) and I was seeing a NICE loss every day of the cycle up until then. That was 6 days ago. Everyday since then I have had a small gain. I am still eating on plan and still exercising everyday. I am wondering once I get to next time of month and for about the first 12 days if I will start losing again. As long as I don't gain as much in the second half as I gained in the first half, I'm ok with it but gosh... yeah, it's really discouraging. I guess if I start to see that pattern emerging, I should only weigh in on day 12 of cycle each month, lol…

I didn’t say much about what I eat. “nutrition trainingâ€Â

[Boss Man]

Your calorie intake looks too low, hence why I suggested you eat about 1,800 instead of 1,200, and get your Calcium, and other things I mentioned.

It's also been showm, Dairy Calcium and Vit D sources, can help relieve or reduce symptoms of PMS, so those are worth while sticking too as options.

I would say for now, I think it might help you to try what I suggested, for at least 1-2 weeks, and see how you get on.

I really think you might move in the right direction, and I wish you lots of luck and best wishes. Don't worry, and keep believing in yourself. If you're strong, you'll get through this, and stick to the plans, so be positive, and know we will be here for you .

[rjenki961]

Yeah, I've always had trouble wrapping head around the "you're not eating enough to lose weight" thing. I mean, I understand the "it slows down your metabolism" thing. But if you exercise, doesn't that raise your metabolism to conteract the drop from not eating as much? I always thought that as long as you ate at least 1200, you'd be ok. It has always worked for me before. I'm just getting how you caneat less than it takes to sustain your body PLUS exercise and still GAIN weight. I dunno. I'm pretty smart but just not getting this one, lol...

As far as calcium/dairy, I'm getting over 100% over the RDA between food and vitamin. The only things I can see that I am not getting 100% of EVERY day is fiber, magnesium, phosphorous, and selenium. I am probably getting more than what I am calculating however. And most days I get enough but those are the ones that occasionally pop up as below 100% of the RDA. So, question was, is 100% of the RDA what you were referring to as far as calcium goes?

[Boss Man]

I'm not entirely sure, I think you are able to exceed the RDA, in many instances, without too many problems. RDA's to knowledge are usually two types.

1. What the body needs.

2. What the body shouldn't exceeed.

Number one isn't a licence to have as much as you like, but you could try having more Calcium Diary, and see how you go.

As for Fibre, just consume things like Wholegrain Cereals and Potato sources for example.

So something like Wholegrain Cereal+ Skimmed Milk, and another small Protein source, like one Scrambled Egg with the Yolk in, as a Breakfast option.

In you instance you'd need ot make sure such a meal was giving you more calories, but if you're eating 6 meals a day, the ratios I think I mentioned, should provide you with another 100 calories a meal, to make up the extra 600 as day, and hopefully make you more Metabolically healthy.

[swanso5]

Yeah, I've always had trouble wrapping head around the "you're not eating enough to lose weight" thing. I mean, I understand the "it slows down your metabolism" thing. But if you exercise, doesn't that raise your metabolism to conteract the drop from not eating as much? I always thought that as long as you ate at least 1200, you'd be ok. It has always worked for me before. I'm just getting how you caneat less than it takes to sustain your body PLUS exercise and still GAIN weight. I dunno. I'm pretty smart but just not getting this one

if you're not fuelling the body enough for exercise and everyday function (which at 1200 cal's you wouldn't be) metabolism will decrease to try and hold onto "reserves" and all exercise will do is use carbs than protein (muscle) for fuel, thus decreasing metabolism even more...you need to find the balance between exercise and your cal intake...definately try 1800 cal's and see what happens...girlie weeks can fluctuate wt so wait 7 - 10 days, re-measure then see where you're at