Always burn more than I eat, still gain weight

[Case13]

I've read a lot of forums across more than just the FitBit site that all say "it's as simple as burning more than you eat."  Well, I do.  I probably eat excessively one to two days per week but even then, I usually eat what I burn where all the other days I maintain a 100-700 calorie deficiency.  

In December, I had some medical issues in play where I couldn't eat enough to not lose weight.  Then suddenly, in the last week of January (so not over holidays or anything), my weight shot up by 16 pounds and has been moving up and down in an 8 pound range since then but never back down to where I was consistently from August to January.

You might think it is a new medicine I am on, but I have had this problem for years whenever I'm not on a medication that causes weight loss.  You might think it is a thyroid issues, but apparently my standard thyroid test comes out perfect (although that doesn't mean the more in-depth test would).

Any ideas?  It's incredibly depressing.

[Aquatics23]

I was just able to get my BMR tested and found out that I burn about 200-300 less calories at rest then the average calculations for my age, weight, height etc.  I am hoping to find a way to best match the fitbit calculations to what I need.  Is there a way to find out what calcuation you use so I can determine how I need to adjust?  Need idea in the future...allow us to add our personal BMR.

[Case13]

How did you have your BMR tested?

When I asked my doctor about burn rate, she literally told me to get a FitBit for the most accurate test.

[Heybales]

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@Aquatics23 wrote:

I was just able to get my BMR tested and found out that I burn about 200-300 less calories at rest then the average calculations for my age, weight, height etc.  I am hoping to find a way to best match the fitbit calculations to what I need.  Is there a way to find out what calcuation you use so I can determine how I need to adjust?  Need idea in the future...allow us to add our personal BMR.

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First, you had your RMR tested, not BMR. Look at the paperwork again. RMR is about 150-250 higher than BMR.

Second, it may be low compared to others your age, weight, height - but it could be right on for your bodyfat %, and amount of LBM that actually is main burner. You could have burned off lots of muscle from prior diets or this one.

Third, if in that case it is even lower than expected for LBM, do you really want to force it lower possibly by basing a diet on that as starting figure? Better to figure out how you screwed up metabolism probably and correct it, then make it worse with possible bad side effects. Without any weight loss attempts or problems getting food effecting metabolism, you should be within 5% of expected using best calculation available. 200-300 lower is way outside 5%.

And that last reason is exactly why they should not allow changing BMR, most would cause more damage than good.

[Snowflakepdx]

Sorry this process has started to stress you.  I read through many of the replies and there seems so be a lot of discussion about calories in and metabolism.  Very little on exercise and movement. 

I really encourage you to have some fun and focus primarily on the activity as your goal.  Choose some activities you might really enjoy and explore them this week.  Think fun not frustration.   A Yoga class, dancing, walking  even window shopping, a trip to the garden center,  or hiking.  Some Weight lifting is not optional for women who stay trim after 50. (we just can't allow ourselves to make excuses for our metabolism if we don't maintain the muscle mass to burn the calories if this isn't happening.

I try to model my behavior on role models who are successful.  Try to find some role models who you admire who are your age and google information about their fitness routines.   

[Nomes]

I have seen this a lot in the military. There are usually two causes that I have seen in my years getting people ready for their PT tests.

1. You aren't eating enough and your body is in starvation mode. Try eating more protein and less carbs for a week and see what happens.

2. Your diet is carb heavy and you are retaining a lot of water. Take a few days off of working out. Just light walking and limit carb intake.

Many times people have dropped 15-25lbs doing one of these. They overestimate their food intake but in the end are actually eating far too little. What they do eat are carbs which hold in their body and retain fluids.

[Case13]

It's easy to think I don't have a carb heavy diet because so often we look at carbs as pastas and breads. Although I am not nearly as big on breads as a lot of people and I enjoy pasta but not too often, I eat a lot of vegetables and vegetables are high in carbs.

But I don't know a whole lot about that.

Fiber from carbs doesn't seem to be something to worry about. How do I eat more protein without it all being meat? I am not vegetarian or anything, but I just can't do meat multiple times a day. It doesn't sound appetizing.

Peanut butter? Nuts? I have been eating these simple, natural peanut butter nut balls that I made from scratch so they're rid of all sorts of preservatives and extra junk. It's definitely a protein booster, but not light on calories. I couldn't eat more than one or two at a time.

I do have some protein drinks but I despise them all. I prefer to mix protein into something. So any suggestions there to make those things more edible is very needed as well.

Even if I'm not carb loading (although this makes most sense because I do plenty of moving and have started eating more), I need to learn to fit more proteins into my diet as I am trying to prepare for some big 20+ mile hikes and eventual trekking in Nepal.

[Nomes]

For protein try: spirullina, beans, nuts, and certain plants have high protein.

Being Vegan protein is a biggy and so are fats. Try avocados, coconut oil, olive oil, and sesame oil. Try to get your protein from natural sources and not processed whey powder. Eating plant based protein makes you feel full a lot longer and you don't have that heavy feeling after eating. You feel light and full of energy.

Best of luck!!

[Aquatics23]

Most fitness centers have programs that they can test. I did it at the
YMCA.

[Aquatics23]

I just love information. Big fan of the fitbit, but want to understand it
better! I fully understand what I am to do to deal with my
situation...which does not really fit with what the fitbit ap
states....thought I would have a better understanding.

I brought it up as it stated I burn 2300 calories when i forget to wear
it...but if I wear it and be a couch potato one day (rest day) and take
about 3-4000 steps I burn 1975. Just thought it was odd. I thought if I
understood the baseline (which is not 2300) I would could understand my
movement through the day. I burn this amount resting....add activities of
daily living...add in exercise.

[Mary]

You said "I have fluctuated from 113 to 132 over the last two months. 132 is out of my "health range" 

If you are 5'9", healthy BMI is weight 128-162.  I think you should talk to someone about your issues with your weight.

[Case13]

The healthy weight range for me is 122 to 164 so ya, I have been able to gain that much and stay within healthy BMI range and suggested weight.

I eat a lot without being conscious about what type of food it is on the weekend, but in the logging I have been doing I haven't gone over enough to compensate for the under-calories I was all week long.

My scale is spot on with the doctor's office scale and close to my Mother inlaws scale. I've checked many scales.

[Heybales]

---

@Aquatics23 wrote:
I just love information. Big fan of the fitbit, but want to understand it
better! I fully understand what I am to do to deal with my
situation...which does not really fit with what the fitbit ap
states....thought I would have a better understanding.

I brought it up as it stated I burn 2300 calories when i forget to wear
it...but if I wear it and be a couch potato one day (rest day) and take
about 3-4000 steps I burn 1975. Just thought it was odd. I thought if I
understood the baseline (which is not 2300) I would could understand my
movement through the day. I burn this amount resting....add activities of
daily living...add in exercise.

---

That is a Fitbit setting in your personal stats called Calorie estimation.

Leave it off, or be very inactive compared to normal and it thinks it's off - and Fitbit will estimate what you likely burned based on history.

If daily activities change enough, and you don't forget the device - disable that setting.

Causes exactly what you saw. Any time it syncs it replaces the estimate with stats, but until that time the estimate can start looking real bad.

You'll never be able to add the calories of living above the BMR or RMR level, and depending on how you get your exercise calorie burns - that could be might iffy too.

If you look at your Activities - Calories Burned chart at a 5 min block sleeping on non-moving time, that is your BMR they calculated.

That figure / 5 x 1440 = the BMR they are using for all non-moving time. Which is actually incorrect, because if awake and non-moving you are burning more - RMR. So all your non-moving time is actually underestimated calorie burn from reality when awake.

That BMR figure for majority seems to be mighty close to Mifflin BMR calculation.

You can see what your tested RMR figure would mean translated to BMR by doing the following formula.

(21.6 * (weight kg - (weight kg - (RMR - 500) / 22)) + 370)) (normal calculator rules apply, parethesis first, * & / next, + & - last.

How does that BMR compare to the one Fitbit is using?

[Aquatics23]

Fitbit calculation...6 calories per 5 min= 1728

Tested RMR 1430, weight 215.

If I can do math correctly plus convert weight to KG... BMR 1283?

Fitbit calorie burn goal 2500 a day, Fitbit calorie intake -1000 deficit
(Harder)

[Heybales]

Correct, so BMR 1283 based on tested RMR of 1430.

Now, if you had bodyfat% estimate and could get Katch BMR, that may actually be close to what is expected.

But if going my decently close Mifflin BMR of 1728, looks like you've suppressed metabolism 25%, which is upper range in studies of max suppression.

Your Fitbit burn goal is 2500, but what do you actually have reported on average by Fitbit based on actual activities?

As you could read from that study, bigger deficit was not conducive to repair.

Because are you really losing 2 lbs weekly right now?

If 2500 is really about your average Fitbit reported burn, and you are accurate on eating 1500, I'm betting your actual loss rate is closer to 0.75 lbs weekly.

But if you had full burning metabolism - it could be closer to 2 lbs, because that could be appropriate right now.

[EricD]

Hi Case13. I haven't read through every post but I'll put my 2 cents in. For starters, counting calories has never worked well for me. It's what types of foods. No fast foods, very little processed etc. no sodas, sweets (no HFCS, i use honey) etc. Any medications (for me) is a killer for weight loss. I have excercised for insane amounts of time seven days a week and have had my body come to a screaching halt for weight loss and physical fitness. I am trying to lose about 10-12 pounds. I have done this in the past to get my body fat really low and the closer i get the more difficult it becomes. I had to curb my coffee/ caffine intake because it caused my stress levels to go up and made my sleep more restless at night. I think that my body is just very efficient and I have to change strategies often to keep my body guessing. I like routine but I think I start to plateau quickly. If your a male then low testosterone can make it difficult. I personally believe that diet plays a more important role in weight loss that excercise. Eating a healthy, balanced diet with as much fresh stuff as possible with moderate portions is key. Age is also a factor. I've excercised most of my life but in the last 5 years i've done far more cardio than ever and have a harder time keeping weight off or losing it. I love to excercise so I tend to do to much. Plus I eat even healthier now, don't drink etc. Everone is also different so it's about trial and error. Use guidelines but your body also changes so you will have to also change habbits. Also, BMI is a terrible way to determine if you are overweight or not. My BMI is 27 and says i am overweight. I am muscular because i lift weights so having your body fat checked is a better way to tell how overweight you are. The scale is helpful but don't get discouraged. My weight can fluctuate as much a 7 pounds in a day. So much depends on salt intake, fluids, fiber etc. Anyway, i wish you luck and hope that my experiences will help as well as all the others who have posted.

[Case13]

Thanks for your input. Unfortunately, if I want to be active at all (i.e. have a job), medication is not optional. My medication is similar to drinking lots of coffee so it puts on a lot of stress just to keep me on the better side of able. I am going to see if cutting my doses lower will help.

Like you, I don't eat bad. I use honey. I don't EVER use butter. I'm a vegetable fiend. I only eat out on the weekends. I never drink my own soda but will have a taste of someone else's every now and then. But I think I need more proteins so I'm not all veges and carbs. Have favorite protein options?

I agree that BMI is dumb. I suppose it comes down to... I weigh ok but despite all my hard work and lifestyle, my body has totally changed. I have belly fat now. I'm retaining water like crazy. I just turned 30. It could be that but I don't expect that it would have literally happened overnight.

I'm female. So testosterone isn't an issue but other hormones might be? Although, my thyroid checks out. And no... I'm not pregnant. That would explain it all if I was! 🙂

[Mary]

You are 3 lbs. above underweight at your 'high' weight.  You don't need to lose weight.  You need to address why you think you do.  But I think you know that.  I'm just reiterating it here to save people from making further weight loss suggestions to you.  

[Case13]

No, it's not about the number. It's about the constitution. I've been this number before. I've been less. I've been more. It's just a number. But I went from having fairly ok muscle definition to a flabby stomach and absolutely no muscle in my upper thighs. I'm not sure what exactly happened other than medical situations may have caused me to lose a lot of muscle from not being able to eat enough for a long period of time, then ballooning afterwards when I could finally eat again. But I've been literally 18 pounds higher than I am today and not this big in size. I only even weigh myself because doctor's have asked me to. I usually don't even bother with that number.

[Mary]

This thread seems to be mostly about the number and about weight loss and it's in the Weight Loss forum.  If what you really want is to gain muscle, you need to eat at a caloric surplus, not a deficit, and strength train.  

The more you eat at a deficit, the more muscle you will lose.  You probably don't have much body fat left to burn off and the calories you burn have got to come from somewhere.  Going into underweight territory like you have been is troublesome for that reason.  

Good luck!  

[Aquatics23]

Yes you have me pretty much nailed. I do usually eat 1500, but have eaten 300-500 more as I thought i should still lose weight... Just not as fast.

I currently do 3 hiit workouts a week. In addition I am working with a trainer two days a week with a strength focus. I hit 10-15,000 steps 5 days a week. The minute I relax, eating/exercise... Immediate weight gain. I also fluctuate about 4 lbs.

The only time I have been able to really drop weight vs. maintain/ gain, is when I did a whole 30. I prefer not restricting too much, even though I do feel better the cleaner I eat.
I was told by my trainer to go back to clean eating and eat 1600... Due to my current exercise routine. But I worry about not losing or even gaining.