Why have I put weight on?

[lovelychops]

Hi after some advice. Have been watching what I'm eating, stopping drinking, increasing my water and steps for the last month or so.
Last week I ate salads every day, upped my fibre, and exercised twice. I don't drink any fizzy drinks or have any 'unhealthy' snacks. So I was optimistic when I got on the scales this morning... but not only had I not lost weight I'd put on a pound.
I know it's not the end of the world but it feels really frustrating.
I'm 45, 5ft 6inc and 9st 12lbs if that helps ? All advice really welcome

Perimenopause I'm guessing.

You need to up the protein, log everything. Do strength workouts. HIT or low intensity cardio,eat good fat (not too much) and veg.

No shite starchy carbs. Like white bread. 😱

No long cardio workouts. They produce cortisol. Which affects insulin. Which puts on the pounds.

Calorie counting on its own won't cut it.

Welcome to the club!

You need to track your calories. Measure and weigh your food. Use some like nutracheck or my fitness pal. You may have over or under eaten

Work out your TDEE
Eat 500 fewer calories a day
Use something like HappyScale to log weight, and Nutracheck for food (or record everything yourself)
Reassess after a few weeks.

Fluid retention, time of the month and whatever you ate and drank yesterday will all affect your weight. If you’re drinking more water than normal it could be that you’re just more hydrated. A litre of water weights 1kg. My weight varies by a couple of lb from one day to the next.

I always retain water from workouts if I have muscle soreness, look up DOMS. Also your weight is fine.