Fitness Minutes: (29,067)
408 5/28/13 12:46 A
Don't obsess over the scale! Oddball moments like this will happen and you'll get discouraged and lose motivation. Don't weigh too often, and even when you do, understand that natural fluctuations happen. Also, in addition to eating better, if you're working out you can gain muscle and also have extra water on board from increased consumption.
I had found my BMR by a page somewhere in the SparkPeople system. For the life of me I cannot find it again today. All of my reports and other measurements keep coming up with a BMR of 2400, so it must have been a saved value somewhere. Using a manual formula I found on other pages, it looks like it might be about 2,000 instead. If anyone knows the exact link (or clicks) to get to wherever that BMR calculator was (not just the written formula but the actual spark BMR calculator) I'd appreciate it.
Seeing that others have seen illness and injury affect their weight helps to know. On top of the cold I had also fallen and wrenched my ankle badly enough for it to swell to 'cankle' size and keep me from walking around much for a few days. I knew the lack of exercise was going to impact things so for those few days I tried to stay as low as possible on the calories.
I completely overlooked the sodium aspect, not something I ever really was concerned about in the past. I added that as an item to track now so I should be able to keep a better eye on things. Funny thing, starting to think about sodium brought back something I'd read ages ago about diet Coke being heavy on the sodium. I hadn't even realized that I'd been steadily drinking more diet coke as an alternative to my coffee (w milk), partly thinking that it was liquid at least. I can't believe how much of a blind spot I had there. Back to green tea I go. :)
Thanks! for everyone's input, having other eyes to help see what I'm missing is a huge benefit. :)
I just want to say that yeah, it may be water weight gain. Sodium is important. However, if it is sodium weight gain, then you didn't gain because of too many calories.
I rarely exercise, and at 242 lbs, I eat around 2,000 calories, and lose 1-2 lbs a week. If your weight tracker is correct, you may well be able to lose at 2,400 calories, especially if you are exercising a lot as you say. You said you were losing before, so calories weren't the problem it seems.
What I would advise is picking a range. SP does that if you input your info, and set your weight loss goals. Your food tracker seems to go from 1.600- 2,900 calories. Aim for a smaller range. Follow the SP range, and lower your sodium, and see if weight loss resumes.
Many people here on SP have never been 250, much less 300, or 350, and have no idea how much you have to eat to fuel your body at higher weights. They hear 2,400 and think OMG! That's twice what I eat. Maybe they weigh half as much.
Don't cut calories, just to cut calories. Get the range, follow it for a month, and see if it works. If so, stick to it. If not, ask if you ate salty foods. If neither is the case, then try lowering the calories by 100, and see if that works. I ended up cutting my calories about 100 calories for every 20 lbs I lost. I was at 2,600 a day at 361, and lost quite quickly. Just hang in there, and be consistent. Even if it is 1 lb a week loss, you will be making progress, and be getting healthier every week.
The only thing I would like to add is this. If you truly are committed to making this a sustainable lifestyle change, then it really shouldn't matter what your body is doing. What I am saying is, I want to lose weight and keep it off, and to do that, I need to realize that I'm not making temprary changes to go back to eating the way I was after I lose the weight, I'm making changes to stay like this for the rest of my life. And no matter what happens with my weight loss, I'm still WANTING to be this healthy. I'm not saying I won't get frustrated, I'm just saying that if this is a lifestyle change, giving up isn't an option!!!
Being sick can really effect your weight. I had a 12 hour stomach bug and it screwed up my weight for 2 weeks even though I was careful not to binge after. I had about 6 days of weight increase in a row which put mr at 4 pounds over my pre sick weight! I was so frustrated. Then just as quickly I lost weight for 6-7 days putting me finally at 2 pounds under the pre sick weight. It was crazy...I believe it was all water weight as my body recovered from a seemingly short illness. So hang in there - as long as you are accurately setting up ypu range and sticking to it you'll see results eventually.
unless you're wearing a heart rate monitor [and one of the ones designed to be worn all the time] then you're dealing with averages, not actual data. that is the first thing you have to remember. the second thing is that it's entirely normal for your weight to vary by 5lbs per day without you actually gaining or losing an ounce. water is darn heavy [half a pound per cup]. and since your body is so much water, it basically uses water in everything. you need water to help move food through your digestive tract, you need water to repair muscles, you need water to do hundreds of other little things that your body does everyday. the second part of your weight varying is that you can't look at one 2.5lbs up blip and freak out that you're doing something wrong. it's within normal variations, so don't change everything unless it sticks around for a few weeks. when you do make big changes, your body often holds on to extra water until it figures out if you need it or not. some other things to think about are if you hydrated a little extra while you had your cold [more water means higher weight], if you changed what you were eating enough to change your bathroom habits [junkier foods tend to have less fiber. eating less fiber tends to mean less frequent bowel movements. less frequent bowel movements means that your excrement stays in you longer, which in turn means that it's still showing up on the scale when you weigh because it is still in you], if you weren't eating enough [the added calorie burn of healing you may have made the deficit you were creating a little too great for your body to handle, thus changing the math], if you are female it could just be a monthly cycle type showing, or any number of other things i can't think of off the top of my head. as far as giving up, don't throw the baby out with the bathwater. losing weight isn't something that happens in neat and orderly little increments. some people won't show a loss on the scale but every few weeks. it happens. you're working with averages, which is why you have to look at things longer term than just one day or just one weigh in. and the three give up days are going to extend the time it takes you to see results.
Fitness Minutes: (120)
2,171 5/22/13 11:28 A
Like already mentioned, sodium can definitely cause an increase in weight on the scale. I noticed on May 18 in your tracker that you ate some brats, salsa, fritos, salad dressing, and then ate out for dinner. On May 19th you had more brats, and alcohol. A weekend of eating and drinking foods like that, even if you're within your calorie ranges, will guarantee an increase on the scale, even if it's just temporary. All of that food you ate over the weekend has tons of sodium, and at least for me, alcohol always causes a higher number on the scale for the next few days. Also things like fast food, store bought raviolis, store bought pasta sauce, and breads all have a lot of sodium. By the way, I'm not trying to criticize what you're eating, I don't eat that great on weekends especially, but it does explain why you are seeing a jump on the scale.
Do you currently track your sodium? If not I suggest you do, that way when you see an unusual gain again, you can look back and see if your sodium was extra high in the days preceding.
Lastly, I've been at this awhile. But, I'm like you and a very logical numbers oriented person, so I've been there. But now since I've been tracking over a year, I started to see patterns... that's how I know things like fast food and alcohol will always show an increase on the scale the next day, so when it happens, I don't freak out about it. I only freak out about a sustained weight gain... like if it sticks around for over a week. Also, after you're at it awhile, you'll see that some weeks you just don't lose anything, despite your best efforts. You'll also see that some weeks you lose more than normal too. Just keep at it :)
Just to reinforce a couple things -- your weight gain is not from an increase in fat but a fluid status change -- your numbers/equations show that. Second, you shared that "I had been getting over a cold" -- inflammation/infection changes equations as the body fights to heal itself changing metabolic rates and rhythms. Don't let this blimp in the road cause you to doubt what you are doing or where you are going. Take it as an interesting change. See if there were some changes in your fluid intake or other things that would influence your fluid status. Keep moving forward, trusting that next week things will take another shift in the right direction and you will be well and on track with your goals.
Fitness Minutes: (158,405)
6,036 5/22/13 8:01 A
Don't fret---maybe you are building muscle. Just look further down the road.
Fitness Minutes: (72,351)
19,860 5/22/13 3:54 A
It could be you are retaining water. But I do agree with the last post 2400+ is a lot. Try 2000 and under a day
Fitness Minutes: (5,730)
2,127 5/22/13 1:17 A
Who told you your BMR was 2400? I would recheck that ASAP. I glanced at your foodtracker for a few days and noticed your calories are about 2400+ per day. The first step I suggest is decreasing daily calories to 1800-2000 per day.
Your body is not a calculator. While it would be great if it followed the logical mathematical pattern, that is simply not always a reasonable expectations.
As the previous poster said, there are a thousand reasons you could have gained weight. Did you have alcohol, or eating something salty? Have you recently changes or increased your workouts or strength training? Is it "that time of the month"? Have you been having regular bowel movements?
Weight loss is not always a linear process, no matter how you crunch the numbers. My suggestion would be to not rely only on the scale. Have several ways of measuring your progress- measurements, body fat %, energy levels, how many fruits and vegetables you eat a day, etc.
Fitness Minutes: (48,364)
3,128 5/21/13 11:56 P
there could be 1,000 different things that occurred. Weight loss isn't really an equation. Sometimes we do everything right, and we still gain weight because our bodies are not machines. Our chemical make up changes day to day. the body you have yesterday is not the body you have today.
You could have ate a food that reacted with another food that you ate and caused you to retain water. It could be the weather, it could be the time of day you weighed yourself, it could be 1,000 other variables.
I would just keep paying close attention to your nutrition. Make sure you are eating within your calorie ranges and choosing a balanced diet of good, whole foods. Drink lots of water too!
I'm a bit of a nut for logical equations, and that's how I tend to deal with surprises. I've been doing pretty well for the last 3 months, a couple of rough spots in the beginning but seemed to have found my balance for the last 6-7 weeks and managed about a 1lb loss a week. I'd been checking my reports and all the math seemed to make sense, a BMR of about 2400, 600 or so calories burned a week and about a 2000 calorie a day diet, equals about a 3500 deficit. I was feeling pretty confident I was on the right track.
The previous week I did ok food-wise, probably not great but not bad either. I had been getting over a cold early in the week so I figured (and reports showed) that if anything I would maybe loose half a lb or stay the same. I even did a mini weigh in last Wednesday and found I was at the same weight as earlier last week. Monday morning however I found I had gained 2.5 lbs.
How is it I gained 2.5 lbs in 4 days??? By the math I had averaged 2100 calories in food and burned about a 1100 calories for those 4 days. If anything I should have lost about .75 lb since I had about a 2700 deficit. If I gained 2.5 lb's doesn't that mean I must have eaten about 8700 additional calories to gain that much? On my worst days I can only put away about 3600 calories and I've not had a bad day in a while. What happened? What did I do wrong? I'm wracking my brain to remember if I ate things I didn't record, I don't believe I did though since I've been tracking everything I eat for months now so it's habit and not something I'm scared to do (being truthful to myself on what I eat).
I know it's not always a simple formula and 4 days is pretty short but I'm struggling to stay on track now because of Monday's surprise. The last few days I pretty much said "Scr*w it" and have eaten what I felt like. Why restrict myself and struggle every day when my body is going to do whatever it wants in the weight department anyway? Yep, I feel a little betrayed by my body at this point. Not a great feeling.
Have you gone through something similar? Were you ever able to pinpoint what made you gain back nearly 3 weeks worth of lost weight in such a short time?
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