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DRAGONCHILDE SparkPoints: (57,496)
Fitness Minutes: (14,252)
Posts: 9,662
8/18/13 11:43 A

Increasing the intensity can do it. We basically get the water retention any time we increase the intensity or start something new. Basically, challenging yourself significantly!

4 lbs is still within normal fluctuation ranges anyway. Your weight isn't actually a static number. It's a vital sign, like our pulse or temperature. You can see an upward shift thanks to hormone levels, lack of sleep, sodium overdose... my weight can fluctuate as much as 9 lbs in a single 24 hour period!

In order to gain 4 lbs of FAT, you'd need to eat more than 14,000 calories OVER maintenance ranges... which it doesn't sound like you have.



Edited by: DRAGONCHILDE at: 8/18/2013 (11:46)
SPARK_COACH_JEN Posts: 56,715
8/18/13 11:41 A

I agree that it could be water retention from the change in your exercise routine. If you were only losing a little at 2000 calories, then consider slowly increasing (to 2100 or 2200 for now) until you find your maintenance level.

Coach Jen

GRACE1112 SparkPoints: (9)
Fitness Minutes: (0)
Posts: 3
8/18/13 11:38 A

Thank you! That what I thought at first, but I did not "start" an exercise program. I have always exercised. I picked up the intensity a little bit around 8 weeks ago, but the weight gain happened with the caloric increase to my recommend "TEE". That is why I am so confused and discouraged.

DRAGONCHILDE SparkPoints: (57,496)
Fitness Minutes: (14,252)
Posts: 9,662
8/18/13 11:35 A

What you've gained is likely not fat, but water! You started an exercise program, and when you do that, a little water retention is totally normal.

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


It's really common, and totally normal.

GRACE1112 SparkPoints: (9)
Fitness Minutes: (0)
Posts: 3
8/18/13 11:29 A

I was a little. When I was eating 1800 to 2000 I lost around 3 pounds in one month. (I think it was around that). With this increase, I'm above where I was that month and in a week! My exercise is constant, perhaps heavier. I do spinning (RPM les mills version) several days, weights, HIIT. This is very frustrating to see. I know muscle would not chance that fast, especially when I was losing. I wanted to maintain. Now I want to lose what I've gained. I've heard you can gain initially as your body adjusts, then it will shed. But I'm not sure i can trust thst

SPARK_COACH_JEN Posts: 56,715
8/18/13 11:19 A

Hi Grace

When you ate at the 2000 calorie level, were you still losing? If so, what was your average weight loss each week?

Coach Jen

CHESAPEAKE60 SparkPoints: (3,734)
Fitness Minutes: (2,119)
Posts: 396
8/18/13 8:23 A

400 extra calories a day times 14 days equals 5600 extra calories. Not enough to gain 4 pounds if the 2000 calories is what you were maintaining on before. I would have to ask where the extra 400 calories you ate came from. If you increased your sodium (salt in food) intake alone with the calorie intake you could certainly be seeing an increase in fluid retention which would translate into an increase in the number on the scale. Also if you have increased your activity level during this time, the muscles could be drawing more fluilds in with the same result.

GRACE1112 SparkPoints: (9)
Fitness Minutes: (0)
Posts: 3
8/18/13 7:23 A

Hi,
I'm new to this site, but not to the dieting, exercise world. I actually just had my resting metabolic rate measured with indirect c. It was 1530, so not including any daily activity or exercise.

I'm 13 months post Partum and had weaned a month ago, so we tested to see what baseline would be.

I do not really need to lose, but I do not want to gain. I exercise everyday. Usually 75 plus, spinning, HIIT, strength, other cardio. So activity is high. They recommended around 2400 for maintenance.

Two weeks later, increasing from where I was at 2000 calories to the 2400, I've gained almost 4 pounds.

Is this adjustment? Will it go away? Or is it true gain? I'm freaked out!

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