Fitness Minutes: (208,120)
7,348 2/3/13 12:07 A
Maybe you're developing a lot a muscle?!
Fitness Minutes: (14,252)
9,661 2/2/13 4:26 P
Well, Korabella, when we have results we aren't expecting like that, there's one of two things usually at fault:
1) Overestimating calories burned (this is common, especially if you're relying on cardio machine estimates.) This is when we simply think we're burning more than we are!
2) Underestimating calories eaten. Are you weighing and measuring EVERYTHING, to the gram/ounce? If not, you need to start. If you're eyeballing it, the odds are you are eating more than you think you are!
Here's an example: One thing I notice you eat often: Sabra hummus. Are you weighing this every time? As in, weigh the spoon, dip out the hummus, weigh it.
The reason I ask is I tend to get the same stuff (I love the roasted pine nut). But I don't measure it. I just dip with whatever I'm eating it with... and generally, I eat much more than 2 tbsp in a sitting! If I don't measure it, I can be sneaking in 50-100 calories extra I'm not tracking.
I'd suggest posting over in diet and nutrition, explaining your program, since you have your trackers shared, and see if you can get more advice there.
Just looking over a week or two's worth of trackers, I noticed a few things:
1) You're eating a lot of stuff high in sodium. Frozen entrees, canned soups, even that hummus we love so much is LOADED with the stuff. That can cause water retention, and result in weight gain (but not necessarily fat gain.) Start tracking your sodium! I can predict how much weight I'll gain the next day by tracking sodium, because an overdose will cause me to retain several POUNDS of water!
2) You often will undereat, eating less than 1200 calories, but those days are still eating a lot of empty calories. For example, you drink a LOT of coffee, I presume. You don't have coffee tracked, but there's a lot of coffee creamer. Some days as much as 300 calories comes from your creamer alone! That means your body is starving of nutrition, but you're heavy on calories. On days where you eat few calories, with little nutrition, you're not getting enough to fuel your body. As an example, look at Jan 25: 38% of your calories that day are coming from non-nutritive sources! On Jan 23, you do the same thing. In fact, your lunch was nothing but candy! Out of about 1300 calories, 825 come from sources that have *no* nutritional values.
All calories are not created equal! You're eating plenty, but you're starving your body of nutrients. When you're eating low in your ranges, it's fine to have treats, but your minimum needs to be reached by eating sources high in nutrients. If you're eating only 1200-1300 on any given day, 1200 at a very minimum needs to be coming from healthy sources, preferably whole foods. You should never eat less than 1200 calories, as you've discovered already, eating below your ranges will not cause you to lose weight faster. In fact, you will slow your metabolism, and sabotage your weight loss efforts.
The old saw about it being muscle gain is unfortunately not true. It takes months or years to build muscle mass, and that only happens at a calorie surplus; at a calorie deficit, the best you can hope for is to preserve the muscle you DO have, and slowly lose the fat to reveal it!
You do need to eat enough protein to support muscle recovery. Eating protein doesn't cause you to gain muscle mass (that's a myth, too!) but it is critical for muscles to repair themselves when they're damaged through strength training.
Kora - I took a very quick look at your tracker.....you're right that you don't eat much protein. Although that's probably not what's causing your jeans to be tighter, consuming more protein will help you in the long run. It's good for satiety and for muscle preservation.
There could be several reasons for the changes you're experiencing....is it that TOM? If you've recently introduced a new, more intense form of exercise, your body sometimes responds by retaining water to help with the adaptation. That should go away soon, especially if you consume enough water daily. Does your diet contain too much sodium (that's one thing I didn't look at on your tracker)? If it does, that can sometimes cause water retention, but again only temporarily.
You don't have much (if any) to lose, so focusing on making your diet as nutrient-dense as possible is the way to go. Do you do any strength training (besides coach Nicole, that is)? If not, you should start. That will go a LONG way to building the body you want.
Fitness Minutes: (59,991)
3,509 1/31/13 1:14 P
Have you taken measurements? Are you sure your butt is getting bigger? Maybe you're a little bloated and that's why the jeans are tighter.
I started jogging in November, and for the last two weeks I am doing Coach Nicole's sculpt and tone DVD. I always stay between 1200 and 1550 calories, and I eat a serious amount of vegetables and not a lot of protein, usually just chicken. And this morning I noticed STRETCH MARKS. And my jeans are tighter though the butt. I thought I was going for a leaner, more tight muscled look, not a bigger butt! What am I doing wrong?
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