Can anyone explain to me where I’m going wrong please?

[StudentHelp]

I piled on the weight due to a medication I was taking for my migraines. I’m talking 3 stone in around 5 months and a combination of not moving as much (due to pain), eating more comfort food and being engrossed in studies ended up with me at 188lbs. I was going to the gym still but usually only 3 times a week and would often struggle with long walks as I’d be knackered by the afternoon due to the meds so I’ve stopped them.

I started taking the gym more seriously in from November through to January and lost around 12lbs going 5-6 times a week, I was sometimes burning 900 calories and sometimes only 200 but I was going and that was the main thing. I was also walking to/from uni (3 miles) when the weather permitted.

Anyway, fast forward to lockdown and 2 weeks ago I weighed in at 180lb which upset me so I upped the workouts and continued counting all calories. MFP recommended 1340 to lose weight and I’ve been eating around 1600-2000 but making sure I burn atleast an extra 4000 calories through workouts each week so I’ve been earning them back, I think? This is not including a daily walk.

I’m getting stronger and more toned, moving up the resistance bands I’m using and doing more sets of exercises but I’ve weighed myself today and I’m 182lb. Is it because I had clothes, Apple Watch etc on and I’ve drank 2 litres of water already? Should I re-weigh myself in the morning before eating? Are the calculations made by my watch wildly out and I’m over eating?

I just feel like no matter what I do I’ll always be heavy. My BMI is almost 27. I’m 5 foot 9 and my clothes are getting loose (I still fit into a size 10-12 jeans but my busy is 32HH so top size varies) but I’m just not shifting the weight, and I should be, because I’m overweight!

I’m not in denial, I am weighing everything, the butter on a bagel, any oats I use, my veggies, any dipping sauces, everything!

What else can I do?

[MellowBird85]

With all that exercise, you may have gained muscle so the scales won’t be a good indicator. You say your clothes are loose so you’ve clearly shrunk! Why not take some measurements instead? The key thing with weight loss is consistency. Stick with it, give it more time and don’t lose heart. Sometimes you can plateau for no apparent reason then it just suddenly falls off. Sounds like you’re doing really well.

[KatharinaRosalie]

I have never deducted exercise calories from my daily allowance.
Yes, it would make sense to weigh yourself at the same time, wearing the same things.

[ageingdisgracefully]

Yes, I'd give it more time. It sounds as though you're very close to where you'd like to be and imho it gets very much harder the less you gave to lose.

Although - if you're getting into size 10/12 that sounds pretty much ok anyway?

[StudentHelp]

@MellowBird85
Thank you! I was wondering if it’s because I’m doing a lot less cardio and the weights I’m using aren’t as heavy as those I’d use in the gym.

I’d like to get out for a run but I’ve got dogs and my parents are older so I’m using my daily exercise for the dog, which is absolutely fine but means I‘m not getting my heart rate up much.

I also forgot a few weights when I had to come home from uni at sudden notice and the only skipping rope I could get my hands on is a children’s one so it’s not the easiest to use

[StudentHelp]

@KatharinaRosalie
That’s why I’ve been eating more but exercising to stay within the 1340, is that correct?

@ageingdisgracefully
Is actually like to lose the 3 stone again! To have a BMI of around 21/22. I was a size 6-8 in jeans before it all piled on. Is it achievable to go back to that? Could my body have changed too as I’m only 21?

Sorry for all the questions

[NiceLegsShameAboutTheFace]

Unless you're hitting the steroids like they're going out of fashion, any increase in muscle won't have a massive effect on your weight.

As a general rule, people hugely underestimate their food intake. And overestimate the calories used in exercise. Having a reevaluation on these two things may help.

And yes, of course it's possible to lose three stones if you want to.

Good luck

[StudentHelp]

I’m more 12 than 10 I’d say but these are W28 and I wouldn’t wear them out the house yet and they make my belly spill over the top badly due to being quite tight. They’re mom jeans and have hardly any stretch in them. Am I really a 14/16 and just squeezing into things that are too small? As I said I wouldn’t wear these out the house anymore but they do fasten.
I’m also bloated as I’m on my period.

But I AM big so why’s it so hard to shift it? Maybe I’m just being impatient

[StudentHelp]

@NiceLegsShameAboutTheFace
I didn’t think it would be the muscle making any difference and as I said I’m weighing all my food and using my Apple Watch for calories. I’m getting my heart rate into the high 180s, I’m really trying.

[fishonabicycle]

First you definitely will NOT have put on much muscle in 2 weeks! It takes ages for women to build muscle! About half a pound of muscle a month us good going for a woman lifting heavy weights. secondly, a fortnight is no time at all - weight loss isn't linear and is affected by many factors including water retention (muscles can hold onto water if you are working them hard), hormones, etc. Also - are you measuring your calorie intake accurately - or with a food scale!? Perseverance is key - good luck.

[StudentHelp]

@fishonabicycle
I’d been going for years to the gym since and January been going and working really hard. I put some back on in lockdown so upped all my home workouts.

I’m using MFP and measuring portions of every single ingredient. Is that wrong?

[StudentHelp]

And again, I didn’t think it would be muscle causing the weight gain

[KatharinaRosalie]

No I meant the opposite. Eat what the app tells you to eat. Don't eat the calories you burned by exercising on top.

[NiceLegsShameAboutTheFace]

It takes ages for women to build muscle!

I'm an (ageing) bodybuilder. Tell me about it

[StudentHelp]

I was going to the gym at least 5 times a week from November and using weights more from January. I mean in general why can’t I lose it and why is it getting worse in lockdown?

[StudentHelp]

@KatharinaRosalie
Okay, so I should eat 1340 calories even if I burn an extra 750 through exercise? My BMR is around 1900 though?

[StudentHelp]

It’s actually 1320 but do I eat another 1577 today or stop when I reach 1320?

[NiceLegsShameAboutTheFace]

I’m getting my heart rate into the high 180s, I’m really trying.

Oh, I have no doubt that you are. I tend to lean towards the mantra: 'Eat to train; don't train to eat'. So don't exercise purely to eat more. Stick to the calories recommended to lose weight and use exercise as an additional feelgood factor in your overall healthy living campaign

I know it's hard. Been there You get there in the end, trust me

[Bringer]

As per PP, don't eat your exercise calories. At all.

[ihatethecold]

Try doing intermittent fasting. It’s great at helping you lose weight.
I do 16:8 everyday and use an app called Zero to start and end a fast.
During the hours I can eat I do low carb.
Lots of veg and good fats with protein.

[NiceLegsShameAboutTheFace]

Stop at 1320 if you can

[PlanDeRaccordement]

“MFP recommended 1340 to lose weight and I’ve been eating around 1600-2000 but making sure I burn atleast an extra 4000 calories through workouts each week“

The problem is most likely the estimated calories you’re burning through exercise is too high. 4000 calories is about what is burned when you run a marathon. Did you run 26miles that week? So you may need to recalibrate your Apple Watch. Here: support.apple.com/en-us/HT204516

Keep in mind the more weight you lose, the fewer calories you burn doing the same workout. So you have to recalibrate your Apple Watch to your current weight.

Make sure you are not adding active and passive calories burned together.

[StudentHelp]

It's just awful as this time last year I was 10 stone and now I'm 13 stone. I'd never had an issue before I started suffering from migraines and stopped moving as much, if anything I was often in the BMI range of around 17.5-18 and now it's 27.

@NiceLegsShameAboutTheFace You look great though! Well done!

[NiceLegsShameAboutTheFace]

The exercise calories are there as a sort of insurance but it's probably wise not to plan to eat them: just dip in if you really feel the need.

[StudentHelp]

I'm using only active calories, definitely.
I didn't run 26 miles but would spend 2 hours in the gym 5-6 times a week.

I've done 75 minutes of exercise today and burned around 500 calories, is that too high?

So the 1320 goal is so I'd lose 2lb a week but MFP tells me to add on the 500 that I've burned. It's all so confusing.

[NiceLegsShameAboutTheFace]

Thanks @StudentHelp

I'm (more than) 30 years older than you and I was 15 stones when I started. So ... you really have got this, OK?