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.

[Jillo]

sometimes I think in order to do everything just right be have to becomes obbsessed a bit and that leads to stress which then releases cortisol in the body...yadda yadda yadda...lol...as frustrated as I am I'm going to try to use it as a guide only and try to make it fun to reach higher goals...I almost hit 2000 steps one day this week...that's my goal this week. I will say with the weather changes and it has gotten warmer I swell which make my feet hurt and it's harder to get the steps in.

[edgarbiii]

Calories in vs Calories out is really an oversimplification.  If you were to eat 2000 calories of ice cream a day and that is all you wouldn't lose weight. You have to find out what foods are good for you. I have a Carbohydryate problem, so I have to limit my Carb intake.  If you ate "clean" Chicken , fish, vegetables, baked potatoe.  With no fruit, starches, or breads for a couple of weeks to see how your body responds, you can alter it.  No alcohol or carbonated drinks either, BTW.  And you can drink green tea and some decaf coffee.

Try it.

[Jillo]

so now you tell me I can't eat ice cream all day?...funny you should say that because that is just what I ate for dinner was frozen yogurt...wanted to try the new frozen greek yogurt but yikes lots of calories. I won't give my my alchol either...I don't drink much so the few times I do I am having one...I do need to work on the sweet tooth lately specially since I am diabetic. 

[Heybales]

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@Jillo wrote:

so now you tell me I can't eat ice cream all day?...funny you should say that because that is just what I ate for dinner was frozen yogurt...wanted to try the new frozen greek yogurt but yikes lots of calories. I won't give my my alchol either...I don't drink much so the few times I do I am having one...I do need to work on the sweet tooth lately specially since I am diabetic. 

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Very true.

Ice cream, especially the right choices, have protein, carbs, fat, and some vitamins and minerals, though admittedly very low on needed micro-nutrients, unless you find some fruit loaded version. Haven't seen a vegetable loaded version yet. Hmmm, carrot orange sherbert.

But considering if you burned 2500 daily, and ate 2000 in ice cream - huh, yes you would lose weight. Just as several have proved with a month long diet of nothing but ice cream.

But, they were smart and stopped at a month, because they needed some actual nutrients and lack of it was starting to cause stress. But still losing weight.

[UCCrista]

Hi Case,

to lose 1 lb. per week, you would have to have a total deficit of 3500 Calories per week, or for 2 lbs. per week, 7000 Calories. So, with your deficit, you shouldn't be gaining or losing. As a side note, typical water retention can account for 10 or so lbs.; however, people who are accumulating fluid around their heart have been known to accumulate as much as 25-50 lbs. of water. 

Main Point: Your deficit may be setting your body into starvation mode, which is pretty common when you diet, even if you exercise. You should have a total (food - exercise) intake of at least 1200 Calories per day to avoid this. Also, your deficit should be somewhat consistent. A 100 Calorie deficit most days with a much larger one a day or two, is not the same as a 500 Calorie deficit daily, or even 5 out of 7 days. Drinking at least 8 cups of water up to half your body weigh is also important for weight loss, because your body needs help processing the fat; and it means that your kidneys and liver do not have to work as hard because you are hidrated and they don't need to try to save any fluids. 

You should talk to your doctor about your thiroid, because the normal range may not be your range. All the ranges are a basis for comparison, but we are all different; average is not individualized. Also, you should discuss the water retention issue, as it could be serious, if the found fluid around your heart.

Hope this helps in any way.

Good luck.

[Zomp]

Measuring your food and weighing your food will have different calorie results. Measuring is an estimate and all foods are weighed for nutrional facts. Many factors come into play; cereal can settle for example - they say "approx 1/2 cup = 100 calories, but if you weigh it, you'll learn it's probably much higher in calories. I find this to be true in almost ever item.

If you are trying to lose weight, then you must purchase a $10. digital scale and write down every single calorie. 

I've lost 35 pounds since feburary and I eat everything and anything I want - but I've changed over to fresh food only which seems to make me full feeling; however, I weigh each and every item and follow fitbit's calorie count.

[SueHow]

Jillo, I had a similar problem, very frustrating when you think you are doing all the right things and still put weight on. I took a good look at what I was eating and stopped eating all of the starchy food such as bread, pasta, rice root veggies, peas carrot and corn. I now don't worry about the calories but focus on balancing my fat, carbs and protein, I am 170cm tall to my fat should be 70 grams, carbs 25 to 35 grams and protein 70 grams and I am losing weight and I feel great. Everyone is different and it has taken me ages to find what is right for me. I now follow the low carb, high fat (LCHF) program. Good luck. Feel free to friend me so we can motivate and share ideas with each other. Sue

[TandemWalker]

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@StefK wrote:
Tandem walker, there is ton of research out there proofing that you can not GAIN muscle while in a deficit. What very likely happened in your case is that by loosing weight you expose your existing muscles that were hidden under a layer of fat.

To build muscle you need to bulk up, which means eating over your TDEE.
Stef.

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Thank you for your thoughts @StefK  and I am certainly not defying the "ton of research" out there, and I've read my due share of it. I think all of that evidence holds true for the ones who are on a bodybuilding mission, which is not my case at all.  I have lost over 43 pounds over the last 18 months or so and I can assure you that I have gained muscles - these are not muscles hidden under fat layers, but realy toning, real muscle. That being said, I agree 100% that if I wanted to get serious about building up muscle mass, I would indeed have to eat more, and change my make up of my diet accordingly to provide more protein.

[Mammabear]

If you are having heart issues and edema, that is showing weight gain that has nothing to do with your calories in/out. If you gain 3lbs in a day, you should call your Dr. They will probably put you on Lasix.

[JustJill]

The eating less and burning more may not always work. Your body does what is best for your body and some times you may not loose anything and you may gain even. As for the gains, it could be various reasons. Could be water weight, gas, constipation or haven't gone in awhile. 

 The biggest thing though is that if you eat all fast food but you still burn more then you take in will you still loose? Maybe at first but eventually you will stop. If you want to really loose weight you need to take in consideration what you are putting in your body. Also, if you want to loose 1 pound a week, you need a minimum of 500 intake than out. A pound is equal to 3500 calories. 7 x 500 =3500.

I of course am not saying you eat fast food or anything it was just an example. If you want to loose, avoid eating white or wheat flour. It is so bad for you. You can have sprouted wheat, which is excellent and there are lots of flours that are okay that wont cause you to gain. No pasta unless it is made from brown rice or quinoa. No refined sugar. Steveia is good, coconut sugar is good and real maple syrup. No cow milk, no soy milk. Coconut milk and almond milk is good. Organic eggs are great. Do not use regular salt, it is bleached and has all kinds of bad chemicals. You need real sea salt. Do not intake 'fake' butter, canola oil, vegetable oil. Really, the oils that are good are organic olive oil, grapeseed oil and coconut oil and real organic butter. You need healthy fat in order to loose the bad fat. Chicken, pork, beef, fish such as Mahi Mahi and Salmon are great for you. Gives you lots of protein. Lots of vegetables, minimal amount of fruit. It is good sugar but sugar is sugar.

 If you just change these things, you will loose weight without too much of an effort but you mind and body still needs walking or some kind of exercise. 

 I average 2 1/2 to 3 pound weight loss a week. I have lost 52 pounds and counting. Sometimes, my body doesn't want to let go of the fat and I end up not really loosing any and maybe the following week I loose 5 pounds. Trust that your body wants to loose weight. Your body doesn't want to be out of shape, that is not how it's built. 

 Keep going and focus on the quality of food, not necessarily the quantity. 

Good luck and keep it up 

[Case13]

Thanks JustJill

I like your post because it lets me know what I am doing right.

I don't eat FastFood except MAYBE once a month. That's a huge maybe. But I get your example.

I DO use sprouted flour. I eat very little pasta but it's all rice or spinach. I don't add sugar or butter of any kind to anything. I use honey if needed for a recipe. I don't drink milk and I stopped drinking soy a long time ago. I do drink almond. I use organic eggs but mostly eat egg whites only right now. I do have REAL salt but again, I don't salt anything. It is only for recipes. I don't use canola or vegetable oil. I have organic olive and coconut oils instead. I eat a TON of chicken these days and fish. Beef and pork sparingly. I eat vegetables like they're going out of style and stick to 1 to 1 1/2 servings of fruit per day or less.

So overall, I've learned that I don't need to lose weight... I need to lose fat.

I weigh what I should but I don't look how I used to or want to.

So I am eating more and not at a deficiency right now which has allowed me to lose about 6 pounds of water weight just since this last weekend but that doesn't change the constitution of my body very much at all. So I'm combining tons of advice to eat more so I can sustain muscle growth to replace fat, get smaller, and gain more energy without necessarily cutting pounds.

Any suggestions there?

[13]

i would follow the 40% carb 30% fat and 30% protein intake. It should be healthy fat, lean protein and carbs from mostly fruit and veggies. Oatmeal is a good carb but i would eat it before noon. Also dont get too crazy about how much your eating because it becomes a unhealthy disorder and will damage your matabolism resolting in weight gain. Also water intake is huge! Green tea and coffee are good before and after workout also:].... hopes that helps!

[RocsNonni]

Have you had your thyroid checked?  Thyroid issues can cause weight gain that can't be resolved until your thyroid is corrected.  This same thing happened to me and after finally getting regulated with synthroid I am now able to lose weight again.

[CDGR4]

Have you had your thyroid checked?

[Case13]

Hi RocksNonni and CDGR4

Yup, thyroid is 100%

[Case13]

Thanks for the tips 13!

I mix coffee in with protein shakes sometimes haha and I'm getting really good at correct portions as far as protein vs. carbs go. I also quit eating any complex carbs within 3 or 4 hours of bedtime - only vegetable carbs.

[botch]

This may sound odd, but I had a similar problem over the years.   So this time I got a little radical.

I started slowly removing preprocessed foods form my diet.  believe it or not I have lost 38 lbs since JAN.  The first 20 lbs. just kinda fell off with out even trying.  I am now trying to cut SOY.  that stuff is in everything.

[TandemWalker]

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@botch wrote:

This may sound odd, but I had a similar problem over the years.   So this time I got a little radical.

I started slowly removing preprocessed foods form my diet.  believe it or not I have lost 38 lbs since JAN.  The first 20 lbs. just kinda fell off with out even trying.  I am now trying to cut SOY.  that stuff is in everything.

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I couldn't agree more - the more of these processed foods you can avoid, the better. As for the arguments put forth earlier on in this thread regarding Calories IN and Calories OUT, the fact is that if you eat more than you burn, assuming that there are no underlying health issues, you will gain weight over time; and vice versa. And even if the delta is small, if you eat more of the wrong foods, the kind of foods that take longer to metabolise, you will gain weight even quicker.

So over time, health issues aside, if you eat more than you burn, you will gain weight. If you burn more than you eat, you will lose weight; and of course, the make-up of one's diet is just as important if not more than the quantum per se. Timing is also important - there is a time to eat carb-rich foods, and a time to avoid them.

[StevieGyro]

Sorry for my ignorance but; if I have a water retention problem, I should drink more water to help me lose that extra water I'm retaining and at the same time I'll lose more weight? I drink 3000ml/day on avg, should I up that amount to 4000-5000 ml/day? Thanks.  

[JustJill]

Honestly it sounds like you are drinking enough water. Though the amount of water you need is based on your weight and fitness activity. If you have water retention, it would be a good idea to take a look at your diet. Often what you eat is what is making your body retain fluid. Watermelon is great at flushing out your system for excess fluid. Stop processed and fast food if you are eating it. Only intake real sea salt. Real sea salt is very good for you and has minerals that your body needs. It doesn't cause high blood pressure and such. I would also add some lemon juice in your water. 

Banana

Watermelon

cranberry juice (not a berry mix)

cabbage

probiotics

If you already are eating and doing the things that help your body with fluid retention, you may want to seek medical advise because it could be something else going on.