A week of careful calorie counting and gained weight!

[MotherForker]

I'm using the fitbit app. I've checked my TDEE/BMR independently and aimed for a 500 calorie deficit. And I've kept to that.

I run every other day, only 5-6k at the moment as just starting again after injury.

I started at 13st 1lb and this week I've gained 1lb! It's a bit demoralising! Any tips?

Did you weigh everything you ate?

Water weight?

A particularly thin/dehydrated moment of first weigh-in? Muscle building?

You can't have gained fat if you've stayed within deficit so keep going and the scales will start going downwards

I have weighed everything and if that wasn't possible I have overestimated the serving size. But weighed pretty much everything.

I think my period is due, having just checked, so it could be that.

How did you calculate your calorie deficit and do you count your calories from running?
What is your calorie allowance per day?

What was your daily intake?

My TDEE was 2300, so my alliance was 1700. Most days my intake was 1600. I calculated my deficit my calculating my TDEE and then taking away 500 calories (based on most of what I'd read this was the amount that seemed right)

I don't count my running calories, but neither do I count myself as sedentary as I'm not. I do an average of 15k steps a day, 20k on running days. When calculating TDEE I ticked the moderate exercise box.

My TDEE on sedentary is 1800, so a 500 calories deficit (to lose 1lb a week) is 1300. That just isn't enough for me, I end hungry all the time, especially in the evenings.

I am on medication that increases hunger. I've tried drinking lots of water to combat it, but it doesn't work, I just wee more.

I'm 13st 2lb and 5'6". I desperately need to lose weight and I have in the past. The first lockdown just led me to eating chocolate every day and stuffing my face to deal with the stress.

Me too! Two months of recording every mouthful. Average calorie intake between 600-750 a day. Religiously record everything that goes in my gob. Drink only water. Have gained 2lbs.

Probably a combination of fluid retention form exercise (if you have suddenly started again) and period!

The only way I lose weight is to run 5ks, and eat under 1200 calories (close to 1000 as much as possible) and low carb.

How do you survive on 1000 calories?! Like I said my medication makes me hungry.

I started my period today, so it could be that.

I don't eat read, but low carb is tricky for me as I have two dc and want to eat the same-ish meals. One is very tricky as she has ASD and lives in pasta and pizza. The other is vegetarian! Not sure I could cope with a third meal!

If I eat 1700 per day then I need to do at least 1-2 hours exercise a day to lose weight.

Argh, feels like this is an impossible task.

Keep going. If you have increased your exercise you may be retaining water as your body hangs on to it to heal muscle fibres that have been damaged from the exercise. If you're feeling at all sore that's the muscles that need healing.

If you are consistent and maintain the calories you will see a loss, but don't give up now and ruin the work you've put in over the last week.

Definitely not impossible.
I'd keep your calorie target to something attainable and sustainable and then gradually build up the exercise. Also remember that if you're back to exercise after a break you'll be building muscle so keep any eye on waist size (or fit of jeans) as well as weight. You may well be losing fat while gaining muscle.

@MotherForker with low carb you fill up on protein and it actually means you’re not hungry. I’m an evening snacker so rather than try to change something I know I’ll fail at I go with that.

Breakfast: Coffee only
lunch: egg or meat based with some cheese and pepper sticks dipped in a creamy dressing
Dinner: cooked - so something like bolognese on shredded cabbage cooked in butter instead of pasta with a little grated cheese.
Snack: cup of tea and a kitkat

I'm currently eating a lot of home made veg soup.
Very low calorie and just what I need after my daily arctic exercise.

Skipping breakfast would be a disaster for me. Would end with snacking.

I’m 5foot 4 inches so that makes a difference re number of calories. I know running doesn’t relate to my weightloss but it helps with tone and shape. The only thing that changes the scales in the right direction is low carb low calorie for me. Low carb makes low calorie easier, honestly.

@PurpleDandelions do you avoid evening eating? Everyone is different. I’ve never been a breakfast person but dh absolutely couldn’t go without it.

Calorie counting doesn't work. Eat much more veg, cut out sugar and alcohol, get more exercise . Stop micro managing your diet it's not sustainable.

@Resistthethoughtpolice calorie counting definitely works for me. I do it for about 3 months or so about every 5 years. I need to relearn what things in my usual diet are (not) worth the calories. And to relearn portion control.

It encourages me to make all the the diet changes you suggest. And to do it consistently.

Snap @PurpleDandelions definitely helps me to reasses and learn portion control.

@m0therofdragons I also eat in the evening. I used to always skip breakfast but the first time I calorie counted I quickly learned that for me skipping breakfast was counter productive.
Lunch is usually my lowest calorie meal. Often just a bowl of thick veg soup.
But my target is reasonably generous (1800) as I'm currently doing 2 hour exercise a day (mix of walking yoga and cycling).
For me a lower target is setting me up to fail in the long term as its unsustainable once I stop explicitly counting calories.