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Trying to maintain and gaining



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BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
5/2/13 11:51 P

It isn't possible to out exercise a bad diet. Can I eat more chocolate now that I'm maintaining and exercising? Sure, but I can't go nuts on it. Eat just like you did while losing, but with a couple of hundred more calories thrown in.



SMOKINMONKEY
Posts: 2
5/2/13 11:20 P

Thanks for the input. I read all the responses and it all makes sense. Maybe I was a little sensitive that day but I have to confess I have been a mess since. I have been eating chocolate like its going out of style and as much as I tell myself not to I am doing it anyway. I did start believing I could over exercise my bad food. Is that really not possible?



SPORTYLAWGIRL
SparkPoints: (6,880)
Fitness Minutes: (9,038)
Posts: 142
4/30/13 9:17 A

Put your current (or goal weight) into Spark and then set a goal to achieve that weight in say 6 months. That will give you your maintenance calorie range. Be sure to also accurately put in your weekly calorie burn goal.

The range that Spark gives you will likely be higher than when you were in weight loss mode, so try to stick to the lower end of the range if that makes it easier to maintain.

Congrats on the weight loss and try not to worry too much about small fluctuations.



MEGAPEEJ
Posts: 732
4/29/13 5:23 P

A lot of things could be going on.

Did you input your new calorie burn and maintenance weight in to Spark, and get an adjusted calorie intake?

How much is "doubled" calorie burn? 100 to 200? or 1500 to 3000? Your body could be adjusting to a huge leap in activity.

I can gain 3-5 lbs in a DAY, but it's not "true weight" that I've put on. Did you actually gain 3 lbs or could your body just be telling you that?

Remember that you can't out-exercise a bad diet. And that you got this far by tracking, so keep tracking!



JUSTEATREALFOOD
Posts: 995
4/29/13 8:36 A

Congratulations on your weight loss! emoticon

You can't out exercise a bad diet and to think that you are setting yourself up for failure.

Obviously you were doing something right to lose 20lbs. You were doing something that was working for you. What have you changed? Because that's the key.



MOTIVATED@LAST
Posts: 13,903
4/29/13 6:53 A

Beezaur,

I disagree with your statement that fats go to fat fast.

Lipase is the key enzyme in digesting fats, and it can't survive in the high acid environment of the stomach. Digestion of fats has to wait until food passes from the stomach into the lower intestine.

Commonly accepted timeframes for the digestion of foods are:
* simple carbs - as little as 20 minutes
* complex carbs - 2 hours
* fat - 5 hours
* protein - 7 hours

Ultimately, if you eat too many calories of anything - carbs, fat or protein, and don't burn it off, then it will get turned to fat.

A pound of fat represents 3500 calories. A single meal that is high in fats may not be healthy, but it is not going to lead to a noticeable or measureable change in the scale then next day.

However, many greasy and fatty foods are also high in salt, and this can lead to water retention. And that water weight definitely can show up on the scale the next day. But let's be clear about this - it is the salt, not the fat that is causing this.

M@L




MOTIVATED@LAST
Posts: 13,903
4/29/13 5:42 A

Smokin,

The body can naturally fluctuate by several pounds from day to day, due to changes in your hydration levels, even if there is no change in body fat. Even if you are maintaining body fat, do not expect to see a single static number on the scale - it WILL fluctuate.

It is a common response when you start/increase an exercise program for your muscles to retain water. It takes 3 water molecules to bond to each glycogen molecule, and this helps deliver energy to your muscles more efficiently, and helps them cope better with the new demands you are making.

In the short term, this increase in your LEAN mass can lead to an increase in the scale, even if you aren't adding fat. A pound of fat represents around 3500 calories. As you probably didn't eat an ADDITIONAL 10,000 calories last week, we can assume this gain is not fat.

Spark will come up with intake recommendations consistent with your goals. Set your Exercise Goals (accessible from the LH side of the Start page) to something that you think is realistically sustainable in the long term. Then set your Weight Loss Goals to zero. Spark will then recommend an intake that is consistent with your needs, and should have you at a stable weight (remembering that there will be some natural "noise" on the scale).

M@L



MPLANE37
SparkPoints: (64,429)
Fitness Minutes: (34,077)
Posts: 2,166
4/29/13 3:43 A

Well... For one, if you increase the frequency or intensity of your workouts, you are forcing your body to retain water. Also, by eating at maintenance calories instead of at a caloric deficiency, you are storing more glycogen in your body, which requires further water retention just to get it stored.

So I think most of your weight increase is due to water retention instead of fat stored at maintenance calories. To be sure, you could get your body fat % tested. Weight is not an objective measure of the fat content of your body. Most gyms offer body fat % measurement by skin fold calipers.

To calculate your maintenance calories, take a look at this article: www.sparkpeople.com/resource/calorie_calcu
lation101.asp?


Edited by: MPLANE37 at: 4/29/2013 (03:49)


BEEZAUR
SparkPoints: (525)
Fitness Minutes: (1,740)
Posts: 74
4/28/13 11:56 P

Get a book on nutrition by a reputable source. Some things go to fat easier than other things. Some things affect your water holding. Timing matters too. Simple numeric calorie counts only give you a very rough picture.

I can eat fats in the evening and gain weight instantly. Fats go to fat fast, since that's how they start out. Carbs and proteins have to be broken down and rebuilt into fats.

Maintaining a weight can be a fine balance.



SMOKINMONKEY
Posts: 2
4/28/13 11:44 P

I have been on SP since September and I am happy to have lost over 20lbs however I cannot seem to maintain my new weight. I doubled my fitness and calorie burn last week and still gained 3 lbs. I do admit I have not been eating perfect but I had hoped by burning double it would not matter. I do not completely understand how to figure out how many calories I need to burn each week to maintain my weight. Any ideas please???



 
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