Help! I'm working out and eating clean, but I'm still gaining weight

[aaashleylopez]

So I've been working out consistently for the past three weeks, and I've also been eating really clean. I keep my calorie intake less than what I'm burning. For some reason though, I'm gaining weight. It's really frustrating, and although this is only motivation for me to keep working hard, I'm still very frustrated. Am I doing something wrong? 

[Albertoelorduy]

Hi! Could you give an example of what are you usually eating daily? And of your exercise too. Also, take in account that muscle weights a lot more than fat, so many people, when they start working out gets upset and frustrated because they're gaining weight, but they're actually getting leaner. Is it the "first" time that you get into fitness and exercise? 

[MaxT370]

I agree, more information is needed. Can you let us know what kind of exercises you're doing or duration? Also when you say eating clean, what kinds of foods are you eating or avoiding?

Muscle does weigh more than fat so it could be you're getting stronger and gaining there.

Don't get discouraged and hang in there!!

[Dominique]

You said you have been working out for three weeks, but your Fitbit history only started three days ago:

How did you establish the calories your burned before you got your Fitbit?

As @Albertoelorduy said, we’d need for info about your exercise, your diet and yourself in order to make suggestions. Weight loss is 80% nutrition, 20% exercising. There are only so many calories you can burn with an activity level of 6000-9000 steps. Eating "clean" doesn’t matter much from a weight loss point of view: it’s the total calories that matter most (a lot of "healthy" and "clean" items like avocados, olive oil, nuts etc. are high in calories, and thus easy to over-eat).

What kind of average daily deficit have you programmed? How much weight do you need/want to lose? 

[bnorton47]

Hello, If serious about losing weight try reading "Jump Start to Skinny" by Bob Harper. I lost 10 lbs in 3 weeks last year doing this diet. Yet I fell off the wagon.  So now trying to get back on.  Best.  Barbara

[SunsetRunner]

When exercising it's possible to gain muscle mass. While the weight number can stay the same, the weight decrease in body fat can have been compensated with the weight gain in gained more muscle mass.

See if needing to adjust the belt, clothes getting smaller, body fat is dropping.. if having body fat still to loose but gaining muscle, the tummy can increase a bit (not necessary from more fat though from gained muscle mass)..

It's also possible there's temporary water upkeep (eaten to much salt), if being constipated (not being able to go to the toilet in a few days, can be a few pounds to from the food remnants still inside the body)..

Possible to use Trendweight, to see a trend in your weight / body fat % / body fat mass / lean mass /  over time between the daily natural fluctuations..

Mystique's Trendweight (Example)

Oh great I gained 0.1kg, but if looking further there's 0.5kg less fat mass, and the lean mass increased by 0.6kg! yaay! (being more lean)..

Weight alone isn't the whole picture. To get leaner, it's important to exercise (and rest), while watching what we eat. If eating healthier foods overall, keeping satisfied for longer & more likely being a deficit automatically, since those foods are more filling and overall less calories than for example prepackaged foods).. (that piece of chocolat is quickly about 200+ calories)..

Though it's not about dieting but changing food habits, if wanting a treat here & there, it's okay to have with care (prevents binge eating).

It's more important to change body composition, gaining muscle mass with exercising (with exercise the muscles are growing stronger, getting more definition,..) and with watching what we eat decreasing body fat so the muscle can come shining through.. rest is important to as the muscles can recover from exercise and getting stronger (if working out daily, it may not get enough time for recovery).. if not feeling up to exercise, honor your precious body when it asks to rest more.

Food is nourishment for the body (try make the best choices whenever possible). Try not eating until stuffed but comfortably satisfied..

Eating slower can help in eating less overall to, since likely the body tells having enough faster rather than rushing, taking a second portion maybe not really needing and feeling stuffed after.

It's possible to stop sooner, & eat more later on when still hungry.