Really down about weight gain after diet and exercise.

lampshadebrown

So, Ive started healthy eating, and exercising every other day (Swimming).

I was feeling great, less bloated. I was using the app my fittness pal to count calories and generally just keep an eye on what I was eating. I found it really helped me make better choices because I had to write it down and think about what I was eating. I do really love the app.

Anyway, So I then get to the point where I weigh in, and I was exactly the same weight. I thought, ok never mind, I had just eaten a meal so that probably didnt help. The NEXT time i weighed in. I was a whole Kilo heavier!

Whats going on? I feel really bad because I've been really good, not been snacking, Eating fruit instead of a cake when I need a sugar kick.

The main goal is to feel healthier physically and mentally, which I did at first, but not so much any more. I just feel down about it. Is this normal to put weight on at first before you lose it? Or am I just not eating the right type of food.

Thanks for any info you have.

cazs

Don't worry too much as yet. Your weight does fluctuate throughout the day naturally and also goes up and down dependent on how much fluid/food you've recently taken in.

If you're keeping track, best to do is weigh yourself first thing in the morning before any breakfast/drink etc.

If you're using MyFitnessPal, which is a good app, usually they recommend you cut up to 800cals/day out. But if you're exercising and let's say burnt 400 cals then you could just cut out 400 cals from food to total 800.

Good low cal foods for dinner are fish, chicken, and of course vegetables. Carbs like potato, rice and pasta, yummy as they are, come with a high calorie count.

Keep going, you'll see it pay off soon

lynsayjane

Hi,

Don't be hard on yourself, you said you felt better and that really is the most important thing.

My advise here is going to be based on you being female (I can't tell that for sure from your post though haha).

Throw out the scales! Or if you must worry about the actual numbers only weigh yourself every four weeks. A woman's weight varies throughout her cycle so the most accurate way to tell a loss or gain is to weigh yourself at the same point in your cycle, at the same time of day (I prefer morning after pee, before brekkie) and wearing the same amount of clothing. It's amazing how little a difference can make to the number. Also don't use different scales to compare, ie those at the gym then home!

I'd also recommend measuring inches around bust, waist, hips (and thighs/arms if you wish). With starting to exercise you may find your building muscle and losing fat. This doesn't always translate into a loss on the scales but you'll see inches coming off.

The most important part is HOW YOU FEEL and not the number on the scales, if you feel better, feel healthier and feel happier then you're doing a blooming good job.

mal4mac

How much fruit are you eating? Just read nutrition site where someone said they counted 17 portions of fruit in a "healthy" American breakfast. That'll put the weight on!

Cisco001

Have you check your body fat?

Remember muscle is heavier than fat.

If your body fat turn to muscle due to exercise, you will be heavier.

fairy_lights

Cisco001 wrote: »

Have you check your body fat?

Remember muscle is heavier than fat.

If your body fat turn to muscle due to exercise, you will be heavier.

OP won't be gaining weight from swimming a couple of times a week.
They may be retaining water though, especially if they are female and their time of the month is approaching.

Feral_Moon

Throw away the scales and get yourself a decent tape measure. What counts is inches lost, not numbers on a scale. You said you already feel less bloated therefore you must be doing something right

FBaby

When did you start the diet and what's your age range?

I have found that since my early 40s, the time by which I start to see the outcome of a better eating plan gets longer and longer. Nowadays, I usually won't start to lose weight until about 4 weeks of starting, however, after this time, I go down very quickly.

I've put on some weight again in the last 2 months so back to needing to lose 6 pounds. I've started 2 weeks ago and not lost a pound, but not worried because I definitely know that I've cut down and that it will take another 2 weeks or more to see the benefits but it will definitely happen.

lampshadebrown

Ok everyone, thanks for the info. I will try to not care so much about the scales and take it with a pinch of salt. I will measure again in 4 weeks and see if I've made any progress.

I am female so perhaps my cycle is playing a part aswell, thanks for the info on that.

How can I find out my body fat?

Peter333

Well done for trying!

Silly question, but are you actually overweight? If you are an OK weight, that could be why the weight isn't shifting maybe???

As someone said above, if you are doing exercise, you may be gaining muscle. That is heavier than fat.

Try measuring your statistics maybe?

teddysmum

I,too, was going to mention the female cycle having an effect on weight.


Years ago, I used to do yoga and went down two sizes in jeans, but didn't weigh much less, so put that down to the exercise toning muscles. Also muscle is heavier than fat.


I was advised not to weigh every day and to weigh first thing, wearing nothing or nightwear, as that gives a more encouraging lower weight and is more consistent as clothing changes with the weather. Just a top and jeans can weigh over 2 pounds.