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More exercise=tighter pants. HELP



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DIETITIANBECKY
Posts: 26,014
3/15/13 1:39 P

After all that has been shared by members and the original poster....
I really encourage a complete physical by your doctor, blood work, thyroid check, etc.
Rule out medical issues first---then move on.

SP Dietitian Becky



DRAGONCHILDE
SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
3/15/13 11:01 A

Gaining 5 lbs overnight is normal. Nearly *everyone* does it. That's because there is no such thing as a static weight. Our weight is a vital sign, not a stable number. Gaining 5 pounds in a 24 hour period is normal. That's way you don't want to place too much "weight" on your weight. ;) I've gained as much as 9 over the course of a day! Seriously, pick a day, weigh yourself in the morning, then weigh yourself after every meal, and right before bed.

You'll learn a lot about how your body shifts throughout the day.



UNIDENT
Posts: 33,498
3/15/13 12:31 A

To make meal tracking public you need a spark page. Either you don't have one, or it's set to 'offline'.

Extra water weight dissipates as you become used to the new exercise routine. This is individual, but I would worry if it was still there 8 weeks later.



GUBABE22
Posts: 12
3/14/13 9:55 P

1800-2000 was what I recently changed my "goal" intake to (w/in last week and a half) because Spark had me set at about 1500-1700, which is where I normally eat. I stopped weighing myself because I got so discouraged on the scale. I'm that person that gain 5 pounds overnight (and I know I'm not sleep-eating), so I just dread it. I know my body, though. I know when I've gained weight because all my clothes fit differently, and not in a good way.

I do track on SP....not everyday, and that's only because during the week I stick to a routine and eat virtually the same combination of things. I had been tracking, but when I reset my goals, it erased all the previous meal tracking I had done. How do I make that public? I added the last 2 days tonight as an example of what I eat daily (but the goal values are what Spark came up with after I reset the goals). It really stays about the same menu as I've posted. And I don't go crazy on the weekends, especially since race season started so I'm racing either day and not eating out of control. I'm not secretly gorging on burgers and ice cream.

However, I did just add another "nutrient" to track...Sodium. I had no idea egg beaters and Laughing Cow had so much sodium. Holy crap! Could that be a factor??? And to think these things are advertised as "healthy options." When I read the labels, I look at calories, fat, protein, carbs, fiber.

I'm just so frustrated because I feel like my body always does the opposite of what I want it to do.

And with "Lovemouse82", how long does it usually take for your muscles to stop retaining the water?

Edited by: GUBABE22 at: 3/14/2013 (22:35)


LOVEMOUSE82
SparkPoints: (3,788)
Fitness Minutes: (2,976)
Posts: 349
3/14/13 7:40 P

Hey can I ask a questions stemming off something dragonchilde said......

You were talking about running causing muscles to retain water but then it is later released....how long does it take for one to get used to a new training program or routine so that any extra "water weight" should no longer be a factor?



UNIDENT
Posts: 33,498
3/14/13 7:34 P

I'd agree with around 3,500+ for planned exercise.

I used 30 for age (unknown) and got BMR of 1540. With another 20% for daily life that's 1848 daily. Add averaged 3,500 per week for a total of 2348.

To lose a pound a week would be a deficit of 500 - or a daily intake of around 1800 calories.

So if you're doing that, and that's not working, something is probably wrong.

It's a great idea to see your doctor to rule out medical issues.

Likely, one of the approximations and estimations used in the formula is not accurate for you personally. Eg maybe you burn 7 cal per minute and not the 8 I would assume for your running. Or maybe you burn 13 cal per minute! Or maybe your BMR is really 1700 or really 1300 instead of the estimated 1540.

Ultimately, the figures work out that you should be doing about what you're doing now. So if it's not working then change something, just a little. If you're eating 1500-1800 try eating 1700-2000 daily for 3 weeks and see if there's any change. If your pants are even tighter maybe then try 1300-1500 for 3 weeks. If you are starving on that (and running) then increase it! Health is more important than weight!



DIETITIANBECKY
Posts: 26,014
3/14/13 6:58 P

I estimate that you are burning about 3500-5000 calories through your planned exercise.
I see in your initial post you averaged your calorie intake at 1800-2000 daily.
In the post below you said it is 1500-1800.
Do you track at SP?
If you want to make your tracker public, it may help us. Let me know if you need the steps to do this.

While you note that your jeans are tighter, are you gaining weight? How much each week? Are you able to weigh yourself?

Becky



GUBABE22
Posts: 12
3/14/13 6:31 P

I've had trouble figuring out how to update my goals/weekly caloric burn goals/etc, so I reset everything.

So, here's me: 5'3, 168 pounds, goal is 150. (Actually, in the perfect world, I'd love to be anywhere in the 140s, but that's just not my body). I'd like to drop a pound/week. I strength train 4 days/week for 45 minutes and run 5-6 days/week. An average day is 7-9 miles at a 9 minute pace and then lift for 45 minutes. Usually Saturday is my long run or I'll have an organized road race, usually a half marathon. Running is my passion. It's a daily necessity for me.

Because I reset my goal, my meals tracked got erased. However, I can tell you that I consistently eat anywhere between 1500-1800 calories/day. I eat every 3 hours or so. I'm a creature of habit. I like to eat the same meals. They're good! emoticon



SIMPLYME160
SparkPoints: (1,834)
Fitness Minutes: (0)
Posts: 143
3/14/13 3:48 P

My daughter who is average weight-5'9-132 lbs- and has been walking/running, and other activities has this same problem. She gained no weight, in fact she lost some and her jeans are becomming tight. So remember a Athletic Shape is not always thin or skinny, it IS muscular. So those pretty, form fitting athletic clothing or skinny jeans may be to tight on a person with a athletic build.



DIETITIANBECKY
Posts: 26,014
3/14/13 3:32 P

I understand your concern with the calories...
which is why I still strongly encourage that the member
1. enter the "planned exercise calories burned" as accurately as possible and update the program. Do not use metabolism calories or daily activity calories.
2. I did not say before, but using only a 1/2 to 1 pound weekly weight loss goal would be another good suggestion.
3. And because of the other information shared in the initial post regarding tighter clothes, frustration with weight, etc...I still encourage an appointment with the doctor.
4. Seeing a height and weight could also give some additional needed info.
5. The final piece is to share the updated calorie range and compare with the past 4 weeks of calorie intake (assuming that the nutrition tracker has been used accurately), Making the tracker public may give other clues.

I feel there may be a missing piece or 2...something is not adding up; and this being a web site---there are limitations.

Becky

Edited by: DIETITIANBECKY at: 3/14/2013 (15:35)


UNIDENT
Posts: 33,498
3/14/13 2:23 P

It would be interesting to see how your device's 3,000 calories compares with Spark's estimate based on BMR and exercise itself.

However, I have to disagree with Becky on an overall healthy intake advice. I really think there's the potential for even 1500-1600 to be too low for someone who's marathon training and running up to 40 miles a week. That's a pretty standard intake for most who are "dieting" and trying to lose weight, but you do a huge amount of exercise while training, and I do wonder if Becky has really picked up on that.



DIETITIANBECKY
Posts: 26,014
3/14/13 2:02 P

There is often some confusion about calories burned through ones' metabolism, daily activity and then planned exercise. This SP article will go through the calculations to determine your calorie needs.

www.sparkpeople.com/resource/calorie_calcu
lation101.asp


Have you updated your SP program to reflect the calories you are burning through "just" planned exercise? Do not include the calories you burn for your resting metabolism and daily activity for we have those included in our program already.

Dietitian beckyt



GUBABE22
Posts: 12
3/14/13 11:15 A

Becky-

If I cut back to 1500-1600, that would leave me at a 1000-1100+ deficit per day. Is that healthy?

And yes, I do weigh almost everything. The food scale is my best friend. The majority of what I eat is fruits/veggies/lean meats.

I've been running for a solid 3 years, anywhere between 20-30 miles a week. In the past month and a half, I've added about 10 miles extra a week. I drink water like it's going out of style.

BLAHHHHHHHHHHHH!



DIETITIANBECKY
Posts: 26,014
3/14/13 7:30 A

I would encourage you to have a complete medical physical by your doctor.
I would also encourage that you cut back on calories somewhat---1500-1600 daily.

Dietitian Becky



DRAGONCHILDE
SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
3/14/13 12:50 A

That running could be the culprit. One of the links I shared explains the gritty details, but what it amounts to is that when you place extra demands on your muscles, they start to soak up water like a sponge. This is temporary gain, and not the same as fat gain. Once your muscles adapt to the new demands placed on them, they generally release that excess water. :) This can take a while, though.

How long have you been doing this increased running program?

The other question is, how are you tracking your nutrition? Are you weighing and measuring, or eyeballing it?



GUBABE22
Posts: 12
3/13/13 9:55 P

I genuinely appreciate all of your feedback. I'm grasping at straws at this point to figure how out to get my body to respond how I would like it to.

You're right, the 3000 calories is my daily burn total...exercise included. When I workout in the morning, I'm burning anywhere between 700-1000 calories between running, lifting, etc. according to my BB (again, I know it's just a guestimate).

I think I just struggle with trying to wrap my head around eating so much. I know losing 1-2 pounds a week probably isn't likely, but I just am frustrated that my pants are actually getting tighter and same with some of my running tops. That's discouraging, for sure. I'm running more now than I have in my life, yet I feel like the weight keeps creeping.



DIETITIANBECKY
Posts: 26,014
3/13/13 8:22 P

Yes,...I too thought she was counting the total---which is really not estimating her calorie range appropriately. If this is the case, I think 1800-2000 calories is too much. Especially since there is not even 1/4 to 1/2 pound lost weekly.

Becky



DRAGONCHILDE
SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
3/13/13 8:13 P

I agree whole-heartedly with Deb. Losing 2 lbs a week is not going to happen for you, and 1 is going to be pushing it. You're just not fat enough to lose that much, that quickly. I don't have any additional advice, since she's already provided you with exactly the same advice I would have.

Dietician Becky: I think she's counting the total-day calorie burn from her Body Bugg, rather than 3000 from exercise. That's her whole day's worth.

Here's another article that you may find helpful regarding the weight gain:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=68


Edited by: DRAGONCHILDE at: 3/13/2013 (20:15)


DIETITIANBECKY
Posts: 26,014
3/13/13 8:09 P

Here is an estimate...
Let's say your are burning 5 calories for every minute of exercise....
3000 calories burned daily means that you are doing 10 hours of exercise daily...

The numbers just don't add up. What are you counting as calories burned daily???

SP Dietitian Becky



UNIDENT
Posts: 33,498
3/13/13 7:37 P

With 15-20 pounds to lose, you may not feel like it, but you're just not fat enough to lose fast. The most you can reasonably expect to lose is about half a pound a week. And that's without long distance training.

Because marathon training is so tough on the body and you MUST ensure you feed adequately for the demands you're making on it, it is not compatible with weight loss attempts. Most experts recommend focusing on one or the other, or on only very minimal weight loss at all if training.

If you're burning over 3,000 calories a day and taking in up to 2,000 you're creating a 1,000 calorie per day deficit. That is appropriate for a fat person, or someone who is not training heavily. It is not appropriate for a slow weight loss goal or a marathoner.

I would recommend eating not less than 300-400 calories a day below the maximum burn figure you're getting. This should still result in slightly over a half a pound a week loss, but still provide what you need for this endurance training.

So if you're burning 3,000 (exactly) then you should eat 2600-2700 calories.



GUBABE22
Posts: 12
3/13/13 5:05 P

I have been an avid excerciser/runner for years. I eat really clean. Yes, I'm human, so I have my daily "treats" and induldge in the occasional adult beverage (or two) on the weekends. I've recently started training for my first marathon, so naturally I'm upping my mileage. However, it seems that I'm upping my pants size as well. I log my food daily and I keep track of my caloric burn with my BodyBugg (yes, I know it's an estimate, but at least I have a general idea of how much I'm burning each day). Because I've upped my mileage, I'm burning mimimum of 3000 calories/day. I do intervals, long rungs, elliptical, stair-climbing. I like variety, but running is definitely my addiction. I strength-train in addition to running and I know that burns fat. I just am having trouble figuring out how much I should be eating. Right now I hit about 1800-2000 calories/day. I'd still like to lose about 15-20 pounds, so losing 1-2 pounds a week would be ideal. I just feel as if the more I exercise, the more frustrating it becomes when my clothes are tighter. Some people have suggested cutting back on training, but I just can't. My exercise time is my "ME TIME." It's a daily necessity for me to just clear my head and really do something that's good for me. I feel horrible if I don't go workout. Anywho, I just would appreciate any input at this point.



 
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