Why am I putting ON weight?

[Daffodilpup]

Can anyone help? I read all this stuff about what you should eat and do and what you shouldn’t and it all mixes up in my head so I decided to go simple.

I did a calorie counter and worked out to lose a pound a week I needed to eat 1700 calories. (I’m 14 stone and 5ft 3)

I did this the first week and lost a pound. Week 2 ,3 and 4 I have regained that oound and another 3!

I have started doing weights too so have heard the theory that while I might be loosing fat I will be gaining muscle but don’t think that’s the case when I’m bigger that when I started? Would understand if I was the same. Also I’m only lifting 2kg and 4kg weights as I’m a beginner.

just getting fed up that I’m eating healthily and in a deficit and exercising (walking too) and I’m bigger than when I started.

I agree with lowering the calories. Have as much protein as possible to fill you up.

Don't stop the exercise, especially the weights. In time, you will move up to 5kg, then 7.5, then 10kg weights and you will burn so much more and your body shape will change.

Also worth mentioning that it may be water retention due to starting weights - I would weigh in once a month instead.

I'm currently on 1200 cals to lose weight and I'm still quite surprised what I can eat. I use nutracheck to count and I've found it great with the information it gives and recipes.

Breakfast sometimes runs into lunch for me but usually consists of yogurt with berries and a sprinkle of seeds. Or eggs are brilliant fillers, good protein and low cal. I avoid bread, potatoes and try to have wholemeal pasta. I cook all my meals from scratch as then I know exactly whats in it.

I don't really exercise much, I know I should but just haven't had the motivation to but I'm still losing weight

I also avoid bread and potatoes a good bit now. I do eat carbs as our body needs them but when I eat them I eat brown rice or brown pasta. And I have a couple of tablespoons of them. Not a whole bowl.

OP have you tried intermittent fasting? It's the only thing that works for me and also upping my exercise. Don't stress about it. Consistency is key to long term weight loss.

You are talking nonsense, a 5 mile run vs a five mile brisk walk will burn pretty much the same amount of calories as running, it will just take longer.

I find carbs is my biggest killer for losing weight even if I stick to my calories.
I tend to only have carbs for either lunch or dinner...not both.

For my a typical day is:
Breakfast - Tea and cereal bar/fruit/homemade breakfast muffin (I'm not a big breakfast eater)
Lunch - Salad, soup, or my fav at the moment is pate, cheese and cucumber. I tend to avoid carbs at lunch
Dinner - spag bol, chilli, paella, pasta bake, shepherds pie, meat and veg. I still have things like pizza but go for the thinnest base and look at the lowest calorie ones.

Weight loss is slower now I am older than before. I'm 10 years older than when I last lost weight and its alot slower. About 0.5kg a week. I'm on about 1400 calories a day. I don't eat back exercise calories as my exercise is sporadic (some weeks loads others not). I log and weigh everything, double checking calories on packets against what Nutracheck says. It's hard work!!

Just looking at what you don't eat makes me hungry. Have you tried eating more and strength training instead?
Then it won't matter about the scales as muscle is heavier than fat.
Also, are you drinking enough?

That's such a stupid comment, of course walking will help with weight loss. Any additional movement and cardio will assist weightloss

This is really good on the benefits of walking for fat loss, really worth a watch.

It’s not. Don’t stop. It’s still good for you. You’re not building muscle with those weights but it’s a good habit to start.

You are eating quite a few processed carbs. I only have carbs once a day and I’m losing.

also, are you drinking plenty of water?

I won’t stop. Im hoping to up the weights as I get used to them but it’s only been a few weeks. What kind of weight do I need to be using to start seeing changes?

im going to look at carbs and swapping the banana to melon and lower my calories. Hopefully in a few weeks it will pay off.

I drink 2 litres of water a day or near enough. Thanks all.

If your 45 I found it really difficult to lose weight at the ages between 40 to 50 , but now I am older it is back to being easier. I blame hormones but don't claim to be knowledgeable on this.

@Daffodilpup i went to a local gym and they worked out my weight loss calorie range (1250-1500) and a) exercise outside the gym and b) suggested exercises in the gym. Is there something like that nearby for you?

Id switch the bran flakes for porridge. More filling, less processed

Honestly post age 35 the only way i lose any weight at all is by eating far far less. Like 1200 calories max. I basically have to go to two meals a day. No snacks or drinks with calories, no alcohol. Otherwise i just maintain, to actually lose i need a very low calorie intake.

Your hormone levels contribute to a loss of muscle as you age and basically your metabolism plunges.

I’m not sure but could t afford the gym anyway but thanks for the thought

Will do, although will miss my bran flakes 🤣

A couple of years ago I went from nearly 14 stone to 11 stone in about three months.

B- homemade smoothie with fruit and yogurt
L- salad with any protein
D- protein with vegetables and a teeny tiny amounts of rice/potatoes

Snacks-a low calorie hot chocolate

Drinks-nearly black decaf tea.

i didn’t calorie count or do any additional exercise.

If you’ve gained 3 pounds, you either aren’t in a deficit, or you’re eating more than you think you are. Try cutting calories back a bit (don’t go crazy, it’s not sustainable) or increasing activity levels in order to increase your basal metabolic rate. Weights are great, but try increasing weights (those are pretty light, beginner or not) and add some cardio to your routine.

Honestly I would struggle to make 1700 calories on what you are eating - are you really eating 1700?

I’m sorry to say but I’m 45,to lose weight I have to go down to 1200 calories,mainly protein based,little carbs,I walk 15k steps a day with a strenuous job,it sucks but you get used to it.

It's worth getting thyroid bloods just to check.

1700 is probably close to your maintenance, maybe even above, and 1 pound off, then adding a pound a week is about my normal fluctuation - I just need my 3-4 pound range to go down each month. And it’s getting worse with peri. Switching a meal for a protein shake or having that as a snack if I’m starving is a big help for me. It lets my other meals be normal ish sized.

Do you mean im eating more than 1700? I’m not according to weighing my food and putting it into my fitness pal.

Wow. Thats a quick weight loss! Wish I could do that!