According to what you wrote below on your what you ate..I do see for sodium that you are over, that could definitely be the 2ps of water... on the 15pds. thats great!
Fitness Minutes: (120)
2,171 12/31/12 12:20 P
The other thing you might want to start tracking is sodium. I know if I've had a lot of sodium I will see an increase on the scale, even if I stayed within all my other ranges. This increase is due to retaining water because of the sodium. Based on what you listed you're eating, I guarantee you're going over your sodium allotment. Stuff like bread, soup, processed snacks (pastry crisp and crackers), sauces, and gravy all usually have a lot of sodium in them.
I agree w/ the other poster that said to increase your fruit/veggie intake. Maybe try replacing some of your snacks with more veggies/fruits.
Fitness Minutes: (28,516)
100 12/31/12 12:08 P
Congratulations on your weight loss! Yes, you can gain 2lbs by holding excess water. Make sure you drink plenty of water with no artificial sweetners (most have aspartame which is just as bad as sugar) to flush it all out. What I see is that you are eating way too much sugar (aka carbs). I agree with Michelle, try reducing your carbs to no more than 1g per body weight and increase your protein to 1g per body weight and have at least 1cup of greens at each meal. If you decrease your carbs, you can increase your healthy fats. Fat is flavor. I'd chose fat over carbs any day of the week.
Fitness Minutes: (5,730)
2,335 12/31/12 11:40 A
First and foremost, I think you are doing great with portion control. Good job. I think you would see results by replacing at least half of the carbs with more protein, a lot more veggies, and healthy fats. Personally, I think I would start by aiming for 8 vegetable servings a day and work from there on the other changes.
Breakfast: 203 cals 2x Sarah Lee 45 cal Whole Wheat bread Yoplait Light Raspberry 1 tsp spreadable butter with canola oil.
Lunch: 420 cals Progress traditional chicken soup Motts green apple slices Special K pastry crisp raspberry Yoplait light blueberry
Snack: 297 cals 3 strawberry mentos 1 Homemade chocolate chip cookie 1 serving goldfish crackers Motts green apple slices
Dinner: 673 cals Homemade chicken tenders with BBQ sauce Mashed potatoes and gravy
-----------------------Calories-------Ca rbs--------Fat-------Protein-----Sodium Goals:-----------1,760-2,110|||198-343|| |||||||39-82||||||60-185|||||||500-2,300 Totals:--------------1,593------------27 1----------34------------56----------2 ,896 Between 4-6 glasses of water per day.
Edited by: IREMLAP at: 12/31/2012 (10:47)
Fitness Minutes: (5,730)
2,335 12/31/12 9:57 A
Congrats on the 15 lbs. What are you eating in a typical day since the gain?
Fitness Minutes: (25,744)
814 12/31/12 7:24 A
Way to go on your weight loss! I find I flux about 1-2 pounds within the same week, so try not to sweat it too much.
I usually don't adjust anything until 3 weeks of being "up", except check my salt intake. I find that makes a big difference.
I agree that lots of different things can cause small fluctuations on the scale. If your sodium intake is very high, I'd recommend trying to bring that down a little. Here's an article you might find helpful:
I wouldn't panic yet, but if you start noticing a trend over the next few weeks and your weight loss stalls or you start gaining, then I think you can look further into what might be going on and what you need to adjust.
Our bodies' weight can fluctuate a little throughout the month due to water, hormones, and I hate to say it, but even needing to use the restroom. Don't stress over 2 lbs. Those 2 lbs will be gone before you know it.
I've been dieting for a little over a month now, and I've lost 15 pounds-Yay!! However, I've gained back 2 pounds without ever going over my calorie amounts. Could it just be 2lbs of water weight, or did my body just get used to less calories? I'm never high in fat or protein, I'm only higher with carbs (higher part of the range) and sodium (out of the range), should I adjust that? I'm really concerned, because I don't want to get derailed from my weight loss efforts. I'm not exercising very much, only about a 20 minute walk per day, and I know I should do more-but it's so darn cold out-BURRR! I really need some advice, please help! :)
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