Many people either gain a little weight or don't see any change on the scale for as long as 4-6 weeks after making a significant change in their level of exercise. When you start doing more exercise, your body begins storing more fuel in your muscle cells, where it can be used easily and quickly to fuel your workouts. The process of converting glucose (carbohydrates) into fuel that your muscles actually store and use (glycogen) requires three molecules of water for every molecule of glucose. As your muscles are building up glycogen stores, your body has to retain extra water for this purpose. That's what causes most of the initial weight gain or lack of weight loss. This is a good thing—not something to worry about.
However, despite what the scale says, you are actually losing fat during this time. The extra water retention will stop once your body has adjusted to its new activity level. At that point, the scale should start moving down. You'll end up with less fat, and muscles that can handle a larger amount of work.
Keep up the great work and don't get too focused on the number on the scale but focus on all the other ways you are seeing change and trust that the scale will follow.
Fitness Minutes: (38,980)
24,095 2/10/13 5:53 A
I went to have a peek at your Nutrition Tracker and Fitness Tracker to see if I could see anything in there which could be problematic, but unfortunately you don't share it. Perhaps if you open it a little while at least you might get some better input.
You mention eating between 1200 - 1400 cal's. Remember, the 1200 calories is for a woman of pretty much normal weight who is sedentary. A heavier person and one who does a lot of exercise needs more calories. Your muscles will be developing and you need calories/protein for that. You will retain extra fluid because your muscles need it.
It is possible that you may need to increase your calories a little at least. The other thing that I am wondering - have you not long started this journey? If so, it isn't uncommon to gain at the beginning of this journey, either, in part for the same reason - building muscle. In time you will notice changes. I had to lose quite a few kg before my clothes started to get loose on me.
Just hang in there but remember to NOT overdo the exercise - that can be just as harmful. The only thing that I needed to motivate me was that I knew in the long-term my health would benefit ...... and it has :-)
Edited by: SLIMMERKIWI at: 2/11/2013 (15:44)
2/9/13 10:20 A
Honestly this is a fear of mine. I just started and I am losing weight quickly but I know from past experience that weight loss efforts can stall or plateau. It sounds like you are doing everything right. Maybe you are just building muscle? It does weigh more than fat. Maybe it is water and you need to take a diuretic? Either way, don't give up! You will feel so disappointed if you do.
How do you cope with weight gain when you have been doing everything right?
I measure, weigh and count all of my food, and stick to a 1200-1400 calorie range. I recently started Jillian Michaels Body Revolution, so I'm definitely getting my exercise. I track everything. I drink lots of water, I limit carbs (to a degree).
I know there must be some logical reason for the gain, like maybe my muscles are sore and are holding water. But I keep waiting for the scale to catch up and go down, but it's just not happening.
And even when/if it eventually catches up, how do you motivate yourself in the meantime? I'm not losing inches, my clothes don't fit any noticeably different. I don't feel any stronger.
I guess I'm just looking for a way to keep yourself motivated on a day-to-day basis when the hard work you have been doing does not seem to paying off, in any way. It's really hard to want to keep working hard when the results you are looking for aren't happening. I like Jillian Michaels quote "If you have a why, you can tolerate any how." I have a 'why', but the 'how' I've been doing isn't getting me there. Now what?
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