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TOPIC: 3 lbs in a week...

 
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June 24, 2013 8:41 AM
Hello all! I've spoken with some friends about my issues but I wanted to get some other opinions. This past week to my horror I gained 2.9 ( so 3) pounds within a week. The highest calorie day I had was 1600 and the rest of the week I ate between 1300-1450 calories. I bike 10-15 miles 3-4 times a week. I really don't think I am gaining muscle, certainly not 3 lbs worth in a week. I am absolutely confused because I eat healthy foods and I have been more physically active. I haven't lost weight in at least two months despite my efforts in exercising. I got blood work done today just to rule that out, but I'm a pretty healthy 26 year old. I will open my diary to see what you guys think. I do burn anywhere between 400-600 calories on my bike rides because I go for at least an hour and a half. I don't always eat my exercise calories back, but I usually eat some of them. I've met with a dietician a few months ago and she recommended not eating exercise calories back..so I don't know what to do. I am really getting upset with all this....my weight really stresses me out and it's often the main issue on my mind because I'm really trying hard and I'm not seeing what I need to see.
June 24, 2013 8:47 AM
I wouldn't be too concerned with those three pounds. Sometimes its not how much you eat but what you eat. Did you have a lot of sodium this past week? Also us women need to be aware of our menstrual cycles. You can be retaining water and be three pounds up this week and down 5lbs next week. Also make sure you are weighing yourself the same time of day each time, wearing similar clothing. (Best is in the morning and naked!). Also as far as your plateau...mix it up. Make sure you are having a variety of healthy foods and recipes but more importantly mix up your exercise routine. Biking is great exercise and you seem to be really active but at this point your body may be used to that work out and not being challenged enough anymore. Try hiking, swimming, running and most importantly get a resistance regime going... weight bearing exercises are great because they increase your BMR which helps burn calories even when you are resting. The more you keep your body guessing the better! Hope this helps
Edited by Train86 On June 24, 2013 8:52 AM
June 24, 2013 8:50 AM
If you are accurately logging, you should not have gained that much in a week. I "gained" 3 lbs in one day after smashing an entire box of mike and ike's.
  24815980
June 24, 2013 8:53 AM
You know it's not real weight - meaning fat - so don't let it stress you out. All it is is water weight. Your food diary looks pretty good although I would recommend eating a bit more. While I always encourage eating back exercise calories, it is a personal decision and some people feel it really hinders their loss so that's fine. However, I would STRONGLY recommend that you find out what your BMR is and make sure you don't eat below that number on a regular basis.

BMR is the # of calories your body needs just for very basic function (as if you were in a coma) so eating below this number may be detrimental to your weight loss. If you're trying to expend more energy than you're taking in, your body isn't going to reaact the way you want it to...

Some possible sources of water weight:
1) you said you've increased activity lately, this likely means you've done some damage ot your muscles (natural part of training) which results in the muscle fibers retaining water and glycogen as part of the healing process. It's like when you sprain your ankle and it swells only not as obvious because it's spread over a larger area.
2) your sodium looks good but you don't track water so you may still be unbalanced. make sure you drink at least 8 cups of water per day, more on your active days, and watch your sodium levels
3) as a womany, you go through hormone cycles and these can really mess up weigh ins - not just during that time of the month but during ovulation and during menstruation, every woman reacts differently.

Glad you got some testing done at your doc's office. Hope that helps.
Edited by MinnieInMaine On June 24, 2013 8:55 AM
  5367199
June 24, 2013 8:55 AM
Is it that time of the month for you??? Many women gain 2-5 pounds in just a few days at some point before their period starts and lose it shortly after. After looking at your diary....you aren't eating enough....your body is hanging onto every single calorie....it could account for some of the gain. Also how much water do you drink (I didn't look to see if you logged that)? Your sodium is high compared to the number of calories you are taking in. I generally eat 1500-1600 calories a day and try to keep my sodium below 1800 (doesn't always happen).
June 24, 2013 10:45 AM
That happens to me a lot, its usually just water weight and goes away pretty quickly.
  23104579
June 24, 2013 11:56 AM
Thank you for the replies. TOM is a week away but I usually don't gain before or after my period so who knows. I'm drinking lots of water and really trying to watch my salt intake this week...to see what that may do for my next weigh in.

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