PLEASE HELP - Weight gain despite calorie deficit and excersise

[kk_94]

I recently decided I wanted to lose a bit of fat and tone up. So having spent the past few years maintaining on 2000 calories (I'm 5 7.5") two weeks ago I decreased my calories to 1600-1700, putting me in a 400-300 calorie deficit each day (I mostly hit around 1650). However, despite this deficit and according to my fitbit, having been burning around 2000-2300 each day, I've some how GAINED 0.5kg in the past two weeks. I've also not lost any inches whatsoever, so it's not like I'm losing fat but gaining muscle through the exercise I'm doing (which is a daily walk around an hour and 3x 45-1hr strength training sessions) which I haven't changed in the past two weeks. It's also not my TOTM (I don't have that) and I'm not drinking more or less than usual or eating saltier foods or more bulk etc.

Having been very strict with counting my calories, I know that there's no way I'm eating in a surplus, so I'm feeling very confused and honestly, very down about it all right now. 

Basically, this is all to say, does anyone have any idea what might be going on or what I'm doing wrong because I'm not sure what else I can do (I can't lower my calories anymore as even this deficit has me feeling pretty lethargic, although not enough to make me move any less.) 

Thanks for any advice/help you can offer.

[Whyshoshoni]

Hi kk_94, when I decide to decrease my calories and/or increase my exercise for weight loss, it can take 3-4 weeks or more before I see any measurable results. Then bam! I’m down a couple of pounds at once.  I don’t know why, but that’s the way my body works.  And as I go along, same thing ... if I decrease 3500 calories a week, I do not get an immediate, direct loss of 1 pound that week.  I may get a 1/2 pound loss, then nothing for a couple weeks, then two pounds, and so on.

I think your body needs a chance to adjust and start showing results.  Two weeks is not enough time.  Hang in there and keep it up, and the weight will start falling off.  Good luck and don’t get discouraged!

[kk_94]

Thanks for your reply and reassurance! I think what's confusing me the most is that, not only am I not losing any weight, but that my weight has actually gone up despite knowing there's no way I'm eating at maintenance, let alone in a surplus. I'm just not sure where to go from here, especially as I can already tell that the deficit I'm in is having in impact on the amount of energy I have, especially for things like workouts...

[organised_chaos]

I am facing a similar situation.. I am coming up to 2 weeks tomorrow of decreased calorie intake and daily exercise (both of those a drastic change to what my body has been used to) and the first week included suddenly cutting out all sugar drinks that were on average 2 per day to now none and regular small meals every 3-4 hours but keeping a calorie deficit of about 580.. combined with daily walks average 45 mins I gained 0.8kg and it hasn't budged at all since.. like you mention also I haven't lost any inches either, if anything it feels like the opposite if I judge it based off of how comfortably my clothes fit. I also quit a 15 year pack a day smoking habit cold turkey 2 weeks ago but have managed to avoid the binge eating or any sweet cravings... 
I understand nothing happens overnight and it takes consistency but when I go from one such extreme lifestyle habits to trying to do all I can to better my health I just can't work out how its even possible to gain weight?

[organised_chaos]

sorry I know my reply wasn't helpful or I'm not able to offer any advice !!

[GZgrl]

Usually the first thing I check is my intake of plain old water. If I am not drinking at least 72 ounces a day I don't lose.  I have no idea why but alot of folks have told me their bodies are the same.  Try upping your water consumption and see what happens after a couple of days. I second the earlier opnion.  It's not magic and our bodies hate change so it takes awhile for them to let go of the weight. Hang in there

[JimC_99]

I find that my Fitbit Charge 2 over estimates my calorie burn by around 350 calories per day - I adjust my calorie intake to account for the difference.  Not sure if the app has a "fudge factor" input to account for individual metabolic differences.... 

[GZgrl]

Great point on fitbit's metabolic rate.  My metabolism is slow so I routinely subtract about 300 from fitbit's estimated burn myself.

[jpainedawes]

HI, I am new to the forums. I have been on weight watchers for 3 months and lose about 1.5 lbs a week. Today I put all my information into the Fitbit site  and mirrored it all in the weight watchers app. It came out exactly the same. I never fudge even a little, if I used 1 tsp of salsa, I log it. So I guess I can say to you is that it will work.  Follow the weight loss portion on the Fitbit site. Easy peasy to count everything. 

[trainermike]

Without knowing the complete story...Weight, Body Fat,et cetera I can give you a couple basic tips. You need to eat at least 1 gm of protein per lb of bodyweight in divided meals. So if you are 125 lbs thats 5 25gm meals. That is what they mean by 5 small meals is better than 3. It's about the protein. The other is using a BCAA and Glutamine mix throughout the day and especially DURING your workouts.It's called an intra workout drink.... It works AWESOME for weight loss, especially when you plateau!!! Do your research on this and you'll be happy with what you see.

Stay Strong! You're Never Out of the Fight! 💪🌴😎

[jpainedawes]

That wasn’t helpful. Did you read my post?

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[morningReign]

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@kk_94 wrote:

...

Basically, this is all to say, does anyone have any idea what might be going on or what I'm doing wrong because I'm not sure what else I can do (I can't lower my calories anymore as even this deficit has me feeling pretty lethargic, although not enough to make me move any less.) 

Thanks for any advice/help you can offer.

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Have you changed what you eat? Fiber is good, but it can have you carrying around more weight in your intestines as it digests. If this is a new thing, it can result in an initial weight gain. It too shall pass.🙄

Lethargic? Do you feel hungry with this deficit?

Often when we feel hungry we are actually thirsty (refer to @WilliamAnderson about that one). If you drink 8 ounces of water (or similar calorie free beverage) the "hunger" often leaves you. If you do it enough times, you start to reflexively crave water (or soda in my case) when your stomach is empty. The problem is whatever your reason for feeling hungry, your body will react by reducing your motivation to move.

The starvation mode people talk about is not where your body reduces caloric burn by becoming more efficient, it reduces the burn by making you slower.

Some advice: while you are preparing your evening meal, have a glass of something (calorie free) to drink. Try to see if you can treat the hunger before you take your first bite.

Also, I don't think you are open to reducing calories this far, but the topic Here-s-what-1000-calories-per-day-can-look-like has a lot of information that otherwise addresses the circumstance you're describing.

My apologies for throwing so much at you, but your story sounds very familiar, and I would like to help as others have helped me.