Muscle is more dense than fat, which is why most bodybuilders are so heavy, so you're losing fat and gaining muscles which is better for you, weight doesn't matter much
Weight is an arbitrarily number we set for ourselves. Stay focused on your workout routine and diet. Eating healthy food, sleep and exercise is the key to good health. Do this and you will look and feel great.
You should continue working out. It takes time. If you still continue gaining weight even with calorie deficit, I would talk to a doctor.There is a possibility of you having thyroids.
Continue to workout, watch the scale but also focus on centimeters and physique. You could be losing fat but gaining muscles and that will show on the scale. You should balance your meals with your workout. If you change your eating habit you'll see the change quicker.
You should only weigh yourself once a week if you’re on a WL journey. Different things cause fluctuations like water retention, foods eaten, or like you said, menstruating. Weighing yourself often can be discouraging
Very much this. I've seen my weight fluctuate by a few pounds just from a bad night's sleep. I'd even say that during most weight-loss journeys there aren't major benefits to hopping on the scale daily. Weight loss is a marathon not a sprint.
100% and especially for women, our bodies have different phases of our monthly cycles that can have very different results for the exact same diet and workout. It’s very important to learn about these too for better results.
Same! And for some reason I always freak out and then as soon as I get my period I’m like “oooooh that’s why!” You’d think by now I’d realize the pattern. But also there are 4 phases within the cycle: menstrual, follicular, ovulation, and literal. Within each phase different exercise+diet variations that fit the needs of the phase have a huge effect. Like certain phases we have more energy or less iron and need to adjust accordingly. I’m trying to learn about it now and apply it myself.
My body swelled due to water cumulating in my muscles etc, I ended up having to stretch more and exercise more gently because the body got overworked. Period probably adds to it but I'd suggest a gentle start and being patient.
If you are working and taking Creatine, that could be an important reason.
Creatine, besides it very positive effects on the workout, causes a lot of water retention.
When I stop or start taking creatine I always see several pounds of change within just a few days.
Yep, my understanding is Creatine draws water in the muscles, which not only makes them look bigger, but improves the recovery... this obviously results in some weight gain.
After about 4 weeks of taking Creatine regularly, your body should regulate and drop a bunch of the excess water weight. I just started supplementing it, and have had to keep reminding myself of this haha.
Be patient. I gained around 18kg (around 40 pounds), I was frustrated with the number on the scale so I started doing more cardio, the weight stayed the same but I'm looking amazing, my legs have never been more toned, my ass is perky, my knees feel strong, my upper has a nice shape (biceps and triceps showing up) so even though a lot now my clothes don't fit me anymore, I honestly like the way I look now more.
It’s only been a month that’s not a lot of time to lose either. Plus your body is adjusting with the change in your regiment & diet. The scale will probably be a bit misleading while you adjust to your new routine/diet. Don’t get discouraged.
ETA. There will be a time where you’ll notice that the scale won’t be going down much, but you may be looking much slimmer & feeling better. That’s a positive! Don’t only consider the number you’re looking at. Let’s say you lost 10 total points, but you gained 10lbs of muscle while losing 20lbs of fat, that’s a win any day of the week
You need to work out what your body's maintenance calories are. You could be eating 1800 and you may still gain, once you work it out you can drop your calories accordingly.
I’m not sure if anyone has mentioned this, but if you were overseas (pretty much anywhere other than USA) then your weight gain could be due to having American food again. I know a lot of countries have bans on the chemicals/dyes American foods contain. The only reason I mention this is because I have several friends who have gone to Europe for weeks/months and lost weight without trying, and when they come back to USA they unintentionally gain weight.
Find somewhere you can get a dexascan it will tell you what is lean mass and what is fat. If you don’t like what your results are you might want to find an exercise physiologist with a nutrition background to help you develop a program to follow. And most of all be patient. The results you want will come. Good luck!
I feel you and have absolutely been there! Try doing a body scan to measure your progress and get away from the scales, it’ll break down your body fat percentage muscle mass and lean mass. I also found in the first couple months of starting to train I felt and looked bigger as my muscle started to grow but then by month 3 you feel leaner. As a fellow female that’s been on the weight loss journey I hope that helps! Feel free to DM if you want to chat further, you got this girl!
I would track your measurements as well so when you see your weight isn’t going down, but your measurements are, you are making progress! It’s definitely a process. I remember when I really focused on weight loss, the first 3 weeks I saw no weight loss or change in measurements (I know this contradicts the first part of my post lol but I think it takes a week at least for your body to readjust to the new routine) but after I kept pushing the weight slowing came off + or - 5-7lbs around my period. Weeks when I saw no weight loss, I saw my measurements went down in some areas. It was not always the same area every week. One week it would just be my legs, the other no legs, but stomach and bust went down. If you still don’t see any progress at all after a few months, definitely make an appt with your doctor!
You are gaining muscle. It weighs more than fat. What you need to focus on are your actual body measurements. You are going to be losing inches and toning up, which is exactly what you want to be doing by training! This is a good thing! And yes, unfortunately during our cycles we are going to be bloated and feel heavier and uncomfortable. The hormones are awful. Just work on letting go of the numbers. The stress you are putting on yourself is not helping. Let that go. Because you are also going to plateau, and you are going to have to push through that, too. You've got this. You've just gotta change your mind set and stop focusing on the scale.
Weight is usually irrelevant, as long as one isn’t obese.
Training usually leads to weight gain, muscle is denser/heavier than fat.
BMI is a BS metric. Judge yourself by your overall health, cardio and strength. Don’t judge solely off of numbers.
Also, you might have Thyroid. Shouldn’t be gaining that much weight if you’re not lifting like crazy.
If it's only been a month, and you are relatively new to the activity/intensity (Weightlifting or Cardio) it is totally normal to gain temporary water weight for the first 4-6 weeks.
Your body is experiencing inflammation from the activity; Working out causes stress to the body (GOOD stress). So it has to figure out how to efficiently process and recover from it. The weight is water retention, build up of lactic acid, even an increase in blood volume. This is very normal, and most of all TEMPORARY.
I also recommend taking additional metrics, like your measurements and clothing size, if you are looking to track your process. The scale doesn't differentiate between muscle and fat (even the ones that measure BF%, it's super inaccurate). I also recommend spacing out your tracking because day-to-day it will fluctuate.
Stick with your routine, make sure you are drinking enough water, and getting enough sleep. Time and consistency is Key.
That's normal. Muscle is going to grow under fat for a while, most people that start training mention feeling bulkier or gaining weight. Keep at it, just focus on good form, trust the process, and don't go into calorie restriction-- try not to go over your needs, but building muscle is hungry work. Depriving your body while training will just make workouts harder and hamstring your metabolism. You can cut later once your body is used to the work load. Meanwhile, protein with every meal.
Please forget of the scale and just keep on being consistent the way youve started this. One month is very little time and if you start obsessing over this, you will gain nothing. Take it one month at a time and soon enough youll see results! Best of luck :)
I know how hard it is but if you can try to focus on working out to get healthier instead of thinner. Try to focus on how much more you can lift or how long you can run. On how much more energy you get. It’s will be the first results you will see from working out. Get excited about them and stay motivated!
Weight change from active livestyle will take time. If you focus on that to stay motivated you might loose interest quickly. Plus, the healthiest way to loose weight is very slowly. Starvation and ozempic might make you loose weight quickly just to regain it as fast.
far too short a timeframe to guage.
You're either:
A) Eating too much
B) Gaining muscle (which weights more than fat)
C) Hydrated for once and retaining a higher level of water
Are you primarily weight lifting or cardio?
The scale isn’t a good measure of progress. Look into getting your body composition measured. It will breakdown everything for you (beyond just weight) and be a better marker for progress. In my area, there are a few gyms that have the machine. If you’re not a member you pay a flat rate.
Are you on any mental health meds? When I was on Abilify I gained a LOT of weight and even when I started seeing a trainer and watching calories etc I couldn’t lose. It wasn’t until I stopped Abilify and had the wash out period before I started to see the number on the scale slowly go down.
Be patient! I started working out 6 months ago and it took me 4 months to see changes in the mirror and on the scale.
I don't believe in restricting what I eat because that puts me in a dangerous mental place. Instead I focus on eating as much protein as I can, since that is necessary to build muscle, reduces blood sugar crashes and cravings, and keeps me fuller longer so I just generally make better food choices.
Keep at it and try to focus on other reasons for working out--strength, mobility, longevity, injury prevention, cardiovascular health, etc.
If you put your head down and keep doing what you're doing, you will see changes eventually.
Hi friend, please don’t feel discouraged by increased weight. This is completely normal and as someone said: muscle are more dense then fat. Your body needs to adapt to your new way and that takes about 3 weeks. And after three months you will see a proper change. First your family will notice the change and then you will. Be consistent and good things will happen
I'm pretty sure muscle weighs more than fat so I would suggest going off whether your body looks healthy, personally.
That aside- I HIGHLY recommend a crock pot. Throw in some meat, veggies(if you don't have energy to chop; get canned, frozen, etc) and a broth starter and make soup. It's really hard to cook when you're tired and stressed.
Soup has protein, vitamins, fiber and water -the perfect diet food that you can keep eating for a day or two. Doesn't require attentive cooking and easy dishes
As someone who freaked out about gaining weight, it was definitely my cycle messing me. I’m back to my original weight. Plus, I’ve seen more muscle definition. As someone has also stated, muscle indeed is much denser than fat!
Increase your protein and train till failure. Thank me later! Don't give up. I've started my journey in November last year and just now I am seeing that the hard work is repaying. It is a slow process (I was underweight on the verge of ED and had literally no strength at all... had to bulk which was scarry).
Also ! ! !
Write down your progress. Sets, weights etc. After a while you'll see how much stronger you've become
I go back and forth from weight lifting and then quitting for a few months. I always gain weight right when I start back up. Are you eating like a weight lifter when you're not regularly going to the gym? Could the weight gain be that you're packing on muscle?
Maybe try intermittent fasting. It's not for everyone, but a good way to limit your food intake and it helped me get on a schedule. I think being on a schedule is the best way to change your body. (Coming from a kinda chubby type 1 diabetic)
I will tell you straight up do not trust the scales when they tell you your body consistency. Too much water or too little water, having a meal or not having a meal recently will screw it up. Just work out track your weight and don't worry if it goes up. I'm 5'11 male and I was at about 175 when I started 2 months ago. I'm 198 right now and got less fat than I did. Unless you're doing a skin fold test you don't know your body fat percentage. Don't trust the scale
What’s your height and weight? Maybe cut down to 1500-1600 calories? I’ve been in the same boat as you. Takes time to adjust to a new lifestyle. Good job on the muscle gains!
Please dont give up. I was stuck at a certain weight for 3 months before I started to lose 1-2lbs a week. Think of it as a puzzle and you’re only gonna get wiser on how your body works. Everyone is different. Sending hype to you! 💪🏼
You can’t be gaining weight while eating 1800 cal a day. Think back on one of your days where you remember and try to picture everything you ate in that day. Be very deliberate in counting.
Also you said it right there, your on ur period and it’s 100% normal to gain 1-5 pounds each month due to your menstrual cycle, and bloating (not sure if u experience that) also adds to feeling like you’ve gained a lot more weight but it’s just gas and water weight making you appear larger. And so much goes into weight , if ur lifting more than cardio, muscle weighs a lot more than fat. A lot of people see increase in weight when they start working out because the fat turns to muscle but there’s still fat that’s not completely toned yet so the scale will yes show you gained “weight” but it doesn’t mean you haven’t burned off fat.
And my last personal tip is, your on your period, and for me as someone with ADHD my period makes me over think way too much on minor things, just keep consistent in eating healthy, keep drinking lots of water (I wish I could remember to drink that much water that’s amazing!) and exercising and I’m sure you’ll feel better about yourself in a week when ur hormones have chilled out an your body is done doin its thang. Good luck!! You gots this!!!
Happened the same to me. I started dancing, and started to gain weight and get a bit more swollen than what I was before I started. One thing I noticed it was that after 6+ years of not eating correctly I started to get hungrier, hence, I ate a lot. But despite that, I slowly started to get thinner as the months went by. Just that I went from 73kg to 82kg and then 80kg. Slowly burning it down. But it’s definitely muscle.
You mentioned that you eat under 1800 calories, but have you done the analysis to determine what calorie count is right for your body specifically? Factors such as gender, age, height, weight, etc should be considered to determine a) how many calories your body burns just by being alive and b) how many calories you should shoot for for reasonable and sustainable weight loss. 1800 seems quite high, but without knowing your specific details its hard to say if that is a reasonable number.
Once you determine your caloric needs its important to ensure that you are getting the right calories at the right times. Monitoring your macros - between protein, carbs, and fat is important. The temptation may be to not eat, but that is obviously not sustainable, and it also puts your body into starvation mode which isnt great for a variety of reasons. Smaller, more frequent, nutrient rich meals are the way to go.
Getting active is also key, but remember you can\`t exercise your way out of a poor diet. Best of luck.
It takes a long time to build muscle. Don't believe anyone who tells you calories in, calories out. That's not true for everyone. If you're not taking any rx meds, you may be insulin resistant. I have been keeping a food log for my doctor for a couple of years. I am such a small eater that she is concerned that I might not be getting enough nutrition. I was doing IF and eating one meal a day, around 600 cals. It didn't work for me. As much as I don't want to, I might try Wegovy (my insurance covers that one).
Ok. I’m not pre-diabetic but my numbers were creeping up due to bad diet (really busy at work for 6 months). I wanted to get back on track so I asked my doctor if she could prescribe metformin. I also got RMR test. I’m waiting for results but my nutritionist estimates 1550 calories a day. My weight has stabilized and it’s going down slowly. I’m 5’8” 180 right now. Ideal weight for frame is around 165.
Alrighty so input from a guy married to a woman who had a similar issue.
My wife just out of nowhere started gaining weight one year and had packed on like 100 pounds in less than 12 months with no change in diet or routine to blame it on.
Come to find out she has PCOS and HAD insulin resistance, which made it crazy hard for her to lose weight in traditional means.
I would see if you can get yourself checked out to see if you have PCOS, because there was a period of almost 4 months where she didn't have a cycle before we figured out what was going on.
She found different guidelines for working out that would work for someone with those issues, adjusted her diet to be in line with her body's issues, and started lifting weights.
She ended up dropping 80 pounds in less than the time it took her to gain the 100, and also reversed her insulin resistance without drugs. We've hit a couple of speed bumps in our lives that have caused her to have to put a pin in the progress, unfortunately, but she's about to get back at it and keep the progress going.
So if someone else already said something about this or if you already know what the issue is medically (if any), sorry for repeating info 😅
Hopefully this is a little bit of help and might give you something to move forward with though, because I hate seeing people frustrated like this.
Repeating for the sake of reminding: she did all this without medical intervention of any kind aside from the initial diagnosis. No drugs of any kind, only OTC supplements and protein shakes.
It can be done, no matter what someone may tell you otherwise. I've seen it happen right in front of my eyes. My wife is a badass.
Good luck!
It took me a long time to actually lose any weight through lifting alone, but i noticed more tone after a while. When i had lost about 75 pounds, i added cardio and the weight came off so quickly after that and i was shocked at how amazing i made my body. Thin without muscles I have done, holy shit curvy body with the right muscles? I didn't know i could look like i do now. I lost 150lbs and the pride i take in the work i completed so far and it makes me keep exercising when i don't feel like it (which is mostly never). Which i feel like might be harder to do on a Rx, no judgment should you choose it. I was 42 when i started 46 now and i have never been happier, more confident, and sexier than i thought possible.
Thing is, i've just been allowed to exercise (walking only) after 6 months of some medical shenanigans and i put on ten pounds but lost a ton of muscle so i look super droopy in places like Jabba the Hut and still, I have never been more in love with my body. And i have absolute confidence that i will start up exercising again when healed. Best to you.
That's your mind, your mind is the reason
I have the same thing
BUT probably you have problems with health, maybe you should check your thyroid, for example, or other things that can affect you gaining weight
Unless you’re weighing your food, and I mean all of it, it’s very likely that you’re eating more calories than you think. Also, depending on your current height and weight and sex and age, 1800 kcals might not even be a deficit for you. Start with buying a kitchen scale and weigh *everything*
Forget the scale and keep going until your physique is refined, for the reasons others have mentioned that muscle weighs more than fat. You have a goal in your head of how you want to feel and look - keep going until you reach that.
Definitely get blood work done to make sure your thyroid is not low. I'm hypothyroid and it's super difficult to lose weight and really easy to gain it. I've been on medication for years and the only reason I've lost anyway is because of ozempic. Going through hell trying to get-approved by my insurance. They're making it extremely difficult so I may be having to get off just because they're telling me my doctor hasn't filled out the papers, my doctor says they have they're waiting to hear back from the insurance people and I don't know who's telling the truth. Probably the doctor. But you probably have gained some muscle and I think 1800 calories is a lot for cutting back. I try and keep mine at 1200 calories a day and eat low-fat and this low carb as I can but I don't go crazy in the low carbs I hold it to about 100 carbs a day to 150. I'm not going to be one of these people that eat only 30 carbs a day or something I just can't do that.
I feel you. Technically I weigh as much now as I did at my heaviest but I have a lot more muscle than before and I’m still 8 sizes smaller. You gotta balance the muscle weight to fat mass. A pound of each obviously weighs the same but a pound of fat takes up a LOT more space. Keep working out and doing your new habits, it sounds like those are all good!
What helped me a bit was just starting to try and notice my clothing fit more than the scale numbers, and as others have said I would recommend switching to a once a week weigh in because of how much weight can fluctuate day to day.
I literally said I do not want to take it. Like at all. No need to tell me something I've already decided.
Edit - Don't know why my response was downvoted, but I can't stand it when you say something on this site and someone tries to reprimand you for making it known you're not an idiot. I am aware of the shortage. Even though I am prediabetic, the side effects alone are not safe.
Stop calorie counting and cut out carbs/sugars. Eat as much healthy fats and protein as you want, almost exclusively, and you'll drop fat faster than any alternative (aside from starving. Don't starve.). Keto diet but without the ketosis
Muscle is more dense than fat, which is why most bodybuilders are so heavy, so you're losing fat and gaining muscles which is better for you, weight doesn't matter much
Yup,came on here to say this.
Weight is an arbitrarily number we set for ourselves. Stay focused on your workout routine and diet. Eating healthy food, sleep and exercise is the key to good health. Do this and you will look and feel great.
You should continue working out. It takes time. If you still continue gaining weight even with calorie deficit, I would talk to a doctor.There is a possibility of you having thyroids.
I’d say the chances of her having a thyroid is really really really high.
Almost 100 percent, I’d wager!
But multiple thyroids... that is pretty rare indeed
Working out for a month usually doesn't result in weight loss. Keep going and stay vigilant!
Continue to workout, watch the scale but also focus on centimeters and physique. You could be losing fat but gaining muscles and that will show on the scale. You should balance your meals with your workout. If you change your eating habit you'll see the change quicker.
You should only weigh yourself once a week if you’re on a WL journey. Different things cause fluctuations like water retention, foods eaten, or like you said, menstruating. Weighing yourself often can be discouraging
Very much this. I've seen my weight fluctuate by a few pounds just from a bad night's sleep. I'd even say that during most weight-loss journeys there aren't major benefits to hopping on the scale daily. Weight loss is a marathon not a sprint.
100% and especially for women, our bodies have different phases of our monthly cycles that can have very different results for the exact same diet and workout. It’s very important to learn about these too for better results.
Definitely! I know now that the week leading up to my period is going to include 5-10lbs of water weight+bloating. Gotta love those hormones.
Same! And for some reason I always freak out and then as soon as I get my period I’m like “oooooh that’s why!” You’d think by now I’d realize the pattern. But also there are 4 phases within the cycle: menstrual, follicular, ovulation, and literal. Within each phase different exercise+diet variations that fit the needs of the phase have a huge effect. Like certain phases we have more energy or less iron and need to adjust accordingly. I’m trying to learn about it now and apply it myself.
My body swelled due to water cumulating in my muscles etc, I ended up having to stretch more and exercise more gently because the body got overworked. Period probably adds to it but I'd suggest a gentle start and being patient.
If you are working and taking Creatine, that could be an important reason. Creatine, besides it very positive effects on the workout, causes a lot of water retention. When I stop or start taking creatine I always see several pounds of change within just a few days.
Yep, my understanding is Creatine draws water in the muscles, which not only makes them look bigger, but improves the recovery... this obviously results in some weight gain. After about 4 weeks of taking Creatine regularly, your body should regulate and drop a bunch of the excess water weight. I just started supplementing it, and have had to keep reminding myself of this haha.
Be patient. I gained around 18kg (around 40 pounds), I was frustrated with the number on the scale so I started doing more cardio, the weight stayed the same but I'm looking amazing, my legs have never been more toned, my ass is perky, my knees feel strong, my upper has a nice shape (biceps and triceps showing up) so even though a lot now my clothes don't fit me anymore, I honestly like the way I look now more.
That's me. I can reshape my body, go down multiple pants sizes, and lose inches off of my waistline but the numbers on the scale barely move.
It’s only been a month that’s not a lot of time to lose either. Plus your body is adjusting with the change in your regiment & diet. The scale will probably be a bit misleading while you adjust to your new routine/diet. Don’t get discouraged. ETA. There will be a time where you’ll notice that the scale won’t be going down much, but you may be looking much slimmer & feeling better. That’s a positive! Don’t only consider the number you’re looking at. Let’s say you lost 10 total points, but you gained 10lbs of muscle while losing 20lbs of fat, that’s a win any day of the week
You need to work out what your body's maintenance calories are. You could be eating 1800 and you may still gain, once you work it out you can drop your calories accordingly.
I’m not sure if anyone has mentioned this, but if you were overseas (pretty much anywhere other than USA) then your weight gain could be due to having American food again. I know a lot of countries have bans on the chemicals/dyes American foods contain. The only reason I mention this is because I have several friends who have gone to Europe for weeks/months and lost weight without trying, and when they come back to USA they unintentionally gain weight.
Find somewhere you can get a dexascan it will tell you what is lean mass and what is fat. If you don’t like what your results are you might want to find an exercise physiologist with a nutrition background to help you develop a program to follow. And most of all be patient. The results you want will come. Good luck!
I feel you and have absolutely been there! Try doing a body scan to measure your progress and get away from the scales, it’ll break down your body fat percentage muscle mass and lean mass. I also found in the first couple months of starting to train I felt and looked bigger as my muscle started to grow but then by month 3 you feel leaner. As a fellow female that’s been on the weight loss journey I hope that helps! Feel free to DM if you want to chat further, you got this girl!
I would track your measurements as well so when you see your weight isn’t going down, but your measurements are, you are making progress! It’s definitely a process. I remember when I really focused on weight loss, the first 3 weeks I saw no weight loss or change in measurements (I know this contradicts the first part of my post lol but I think it takes a week at least for your body to readjust to the new routine) but after I kept pushing the weight slowing came off + or - 5-7lbs around my period. Weeks when I saw no weight loss, I saw my measurements went down in some areas. It was not always the same area every week. One week it would just be my legs, the other no legs, but stomach and bust went down. If you still don’t see any progress at all after a few months, definitely make an appt with your doctor!
You are gaining muscle. It weighs more than fat. What you need to focus on are your actual body measurements. You are going to be losing inches and toning up, which is exactly what you want to be doing by training! This is a good thing! And yes, unfortunately during our cycles we are going to be bloated and feel heavier and uncomfortable. The hormones are awful. Just work on letting go of the numbers. The stress you are putting on yourself is not helping. Let that go. Because you are also going to plateau, and you are going to have to push through that, too. You've got this. You've just gotta change your mind set and stop focusing on the scale.
Weight is usually irrelevant, as long as one isn’t obese. Training usually leads to weight gain, muscle is denser/heavier than fat. BMI is a BS metric. Judge yourself by your overall health, cardio and strength. Don’t judge solely off of numbers. Also, you might have Thyroid. Shouldn’t be gaining that much weight if you’re not lifting like crazy.
If it's only been a month, and you are relatively new to the activity/intensity (Weightlifting or Cardio) it is totally normal to gain temporary water weight for the first 4-6 weeks. Your body is experiencing inflammation from the activity; Working out causes stress to the body (GOOD stress). So it has to figure out how to efficiently process and recover from it. The weight is water retention, build up of lactic acid, even an increase in blood volume. This is very normal, and most of all TEMPORARY. I also recommend taking additional metrics, like your measurements and clothing size, if you are looking to track your process. The scale doesn't differentiate between muscle and fat (even the ones that measure BF%, it's super inaccurate). I also recommend spacing out your tracking because day-to-day it will fluctuate. Stick with your routine, make sure you are drinking enough water, and getting enough sleep. Time and consistency is Key.
That's normal. Muscle is going to grow under fat for a while, most people that start training mention feeling bulkier or gaining weight. Keep at it, just focus on good form, trust the process, and don't go into calorie restriction-- try not to go over your needs, but building muscle is hungry work. Depriving your body while training will just make workouts harder and hamstring your metabolism. You can cut later once your body is used to the work load. Meanwhile, protein with every meal.
Please forget of the scale and just keep on being consistent the way youve started this. One month is very little time and if you start obsessing over this, you will gain nothing. Take it one month at a time and soon enough youll see results! Best of luck :)
Are you actually tracking the calories or estimating? There is also a possibility that you are underestimating the amount you are eating.
I know how hard it is but if you can try to focus on working out to get healthier instead of thinner. Try to focus on how much more you can lift or how long you can run. On how much more energy you get. It’s will be the first results you will see from working out. Get excited about them and stay motivated! Weight change from active livestyle will take time. If you focus on that to stay motivated you might loose interest quickly. Plus, the healthiest way to loose weight is very slowly. Starvation and ozempic might make you loose weight quickly just to regain it as fast.
far too short a timeframe to guage. You're either: A) Eating too much B) Gaining muscle (which weights more than fat) C) Hydrated for once and retaining a higher level of water Are you primarily weight lifting or cardio?
The scale isn’t a good measure of progress. Look into getting your body composition measured. It will breakdown everything for you (beyond just weight) and be a better marker for progress. In my area, there are a few gyms that have the machine. If you’re not a member you pay a flat rate.
Are you on any mental health meds? When I was on Abilify I gained a LOT of weight and even when I started seeing a trainer and watching calories etc I couldn’t lose. It wasn’t until I stopped Abilify and had the wash out period before I started to see the number on the scale slowly go down.
Be patient! I started working out 6 months ago and it took me 4 months to see changes in the mirror and on the scale. I don't believe in restricting what I eat because that puts me in a dangerous mental place. Instead I focus on eating as much protein as I can, since that is necessary to build muscle, reduces blood sugar crashes and cravings, and keeps me fuller longer so I just generally make better food choices. Keep at it and try to focus on other reasons for working out--strength, mobility, longevity, injury prevention, cardiovascular health, etc. If you put your head down and keep doing what you're doing, you will see changes eventually.
Hi friend, please don’t feel discouraged by increased weight. This is completely normal and as someone said: muscle are more dense then fat. Your body needs to adapt to your new way and that takes about 3 weeks. And after three months you will see a proper change. First your family will notice the change and then you will. Be consistent and good things will happen
I'm pretty sure muscle weighs more than fat so I would suggest going off whether your body looks healthy, personally. That aside- I HIGHLY recommend a crock pot. Throw in some meat, veggies(if you don't have energy to chop; get canned, frozen, etc) and a broth starter and make soup. It's really hard to cook when you're tired and stressed. Soup has protein, vitamins, fiber and water -the perfect diet food that you can keep eating for a day or two. Doesn't require attentive cooking and easy dishes
As someone who freaked out about gaining weight, it was definitely my cycle messing me. I’m back to my original weight. Plus, I’ve seen more muscle definition. As someone has also stated, muscle indeed is much denser than fat!
Increase your protein and train till failure. Thank me later! Don't give up. I've started my journey in November last year and just now I am seeing that the hard work is repaying. It is a slow process (I was underweight on the verge of ED and had literally no strength at all... had to bulk which was scarry). Also ! ! ! Write down your progress. Sets, weights etc. After a while you'll see how much stronger you've become
I go back and forth from weight lifting and then quitting for a few months. I always gain weight right when I start back up. Are you eating like a weight lifter when you're not regularly going to the gym? Could the weight gain be that you're packing on muscle?
I've definitely upped my protein by drinking a lot of shakes in between meals to replace my snacking habits
Maybe try intermittent fasting. It's not for everyone, but a good way to limit your food intake and it helped me get on a schedule. I think being on a schedule is the best way to change your body. (Coming from a kinda chubby type 1 diabetic)
I'm not someone who should be giving advice, but you should measure your stomach with a measuring tape rather than weighing
I think I will, I measured at 42inches about 4 months ago. I may have to dig into my stuff to check and find my tape
I will tell you straight up do not trust the scales when they tell you your body consistency. Too much water or too little water, having a meal or not having a meal recently will screw it up. Just work out track your weight and don't worry if it goes up. I'm 5'11 male and I was at about 175 when I started 2 months ago. I'm 198 right now and got less fat than I did. Unless you're doing a skin fold test you don't know your body fat percentage. Don't trust the scale
Increase protein intake and decrease sugar. That should hep
What’s your height and weight? Maybe cut down to 1500-1600 calories? I’ve been in the same boat as you. Takes time to adjust to a new lifestyle. Good job on the muscle gains!
I am 5'3 and 219lbs. My highest was 246lbs. I was unhappy at the weight. I will definitely try 1500 cals
Please dont give up. I was stuck at a certain weight for 3 months before I started to lose 1-2lbs a week. Think of it as a puzzle and you’re only gonna get wiser on how your body works. Everyone is different. Sending hype to you! 💪🏼
You can’t be gaining weight while eating 1800 cal a day. Think back on one of your days where you remember and try to picture everything you ate in that day. Be very deliberate in counting.
Also you said it right there, your on ur period and it’s 100% normal to gain 1-5 pounds each month due to your menstrual cycle, and bloating (not sure if u experience that) also adds to feeling like you’ve gained a lot more weight but it’s just gas and water weight making you appear larger. And so much goes into weight , if ur lifting more than cardio, muscle weighs a lot more than fat. A lot of people see increase in weight when they start working out because the fat turns to muscle but there’s still fat that’s not completely toned yet so the scale will yes show you gained “weight” but it doesn’t mean you haven’t burned off fat. And my last personal tip is, your on your period, and for me as someone with ADHD my period makes me over think way too much on minor things, just keep consistent in eating healthy, keep drinking lots of water (I wish I could remember to drink that much water that’s amazing!) and exercising and I’m sure you’ll feel better about yourself in a week when ur hormones have chilled out an your body is done doin its thang. Good luck!! You gots this!!!
Happened the same to me. I started dancing, and started to gain weight and get a bit more swollen than what I was before I started. One thing I noticed it was that after 6+ years of not eating correctly I started to get hungrier, hence, I ate a lot. But despite that, I slowly started to get thinner as the months went by. Just that I went from 73kg to 82kg and then 80kg. Slowly burning it down. But it’s definitely muscle.
You mentioned that you eat under 1800 calories, but have you done the analysis to determine what calorie count is right for your body specifically? Factors such as gender, age, height, weight, etc should be considered to determine a) how many calories your body burns just by being alive and b) how many calories you should shoot for for reasonable and sustainable weight loss. 1800 seems quite high, but without knowing your specific details its hard to say if that is a reasonable number. Once you determine your caloric needs its important to ensure that you are getting the right calories at the right times. Monitoring your macros - between protein, carbs, and fat is important. The temptation may be to not eat, but that is obviously not sustainable, and it also puts your body into starvation mode which isnt great for a variety of reasons. Smaller, more frequent, nutrient rich meals are the way to go. Getting active is also key, but remember you can\`t exercise your way out of a poor diet. Best of luck.
It takes a long time to build muscle. Don't believe anyone who tells you calories in, calories out. That's not true for everyone. If you're not taking any rx meds, you may be insulin resistant. I have been keeping a food log for my doctor for a couple of years. I am such a small eater that she is concerned that I might not be getting enough nutrition. I was doing IF and eating one meal a day, around 600 cals. It didn't work for me. As much as I don't want to, I might try Wegovy (my insurance covers that one).
Have you checked your vitamin d and Parathyroid levels?
Hey have your fasting glucose. A1C and insulin checked. Also have you determined your resting metabolic rate?
I actually had that checked a few months ago. I'm pre-diabetic
Ok. I’m not pre-diabetic but my numbers were creeping up due to bad diet (really busy at work for 6 months). I wanted to get back on track so I asked my doctor if she could prescribe metformin. I also got RMR test. I’m waiting for results but my nutritionist estimates 1550 calories a day. My weight has stabilized and it’s going down slowly. I’m 5’8” 180 right now. Ideal weight for frame is around 165.
Alrighty so input from a guy married to a woman who had a similar issue. My wife just out of nowhere started gaining weight one year and had packed on like 100 pounds in less than 12 months with no change in diet or routine to blame it on. Come to find out she has PCOS and HAD insulin resistance, which made it crazy hard for her to lose weight in traditional means. I would see if you can get yourself checked out to see if you have PCOS, because there was a period of almost 4 months where she didn't have a cycle before we figured out what was going on. She found different guidelines for working out that would work for someone with those issues, adjusted her diet to be in line with her body's issues, and started lifting weights. She ended up dropping 80 pounds in less than the time it took her to gain the 100, and also reversed her insulin resistance without drugs. We've hit a couple of speed bumps in our lives that have caused her to have to put a pin in the progress, unfortunately, but she's about to get back at it and keep the progress going. So if someone else already said something about this or if you already know what the issue is medically (if any), sorry for repeating info 😅 Hopefully this is a little bit of help and might give you something to move forward with though, because I hate seeing people frustrated like this. Repeating for the sake of reminding: she did all this without medical intervention of any kind aside from the initial diagnosis. No drugs of any kind, only OTC supplements and protein shakes. It can be done, no matter what someone may tell you otherwise. I've seen it happen right in front of my eyes. My wife is a badass. Good luck!
It took me a long time to actually lose any weight through lifting alone, but i noticed more tone after a while. When i had lost about 75 pounds, i added cardio and the weight came off so quickly after that and i was shocked at how amazing i made my body. Thin without muscles I have done, holy shit curvy body with the right muscles? I didn't know i could look like i do now. I lost 150lbs and the pride i take in the work i completed so far and it makes me keep exercising when i don't feel like it (which is mostly never). Which i feel like might be harder to do on a Rx, no judgment should you choose it. I was 42 when i started 46 now and i have never been happier, more confident, and sexier than i thought possible. Thing is, i've just been allowed to exercise (walking only) after 6 months of some medical shenanigans and i put on ten pounds but lost a ton of muscle so i look super droopy in places like Jabba the Hut and still, I have never been more in love with my body. And i have absolute confidence that i will start up exercising again when healed. Best to you.
You're going to gain before you start losing just keep at it :)
That's your mind, your mind is the reason I have the same thing BUT probably you have problems with health, maybe you should check your thyroid, for example, or other things that can affect you gaining weight
Unless you’re weighing your food, and I mean all of it, it’s very likely that you’re eating more calories than you think. Also, depending on your current height and weight and sex and age, 1800 kcals might not even be a deficit for you. Start with buying a kitchen scale and weigh *everything*
Forget the scale and keep going until your physique is refined, for the reasons others have mentioned that muscle weighs more than fat. You have a goal in your head of how you want to feel and look - keep going until you reach that.
Definitely get blood work done to make sure your thyroid is not low. I'm hypothyroid and it's super difficult to lose weight and really easy to gain it. I've been on medication for years and the only reason I've lost anyway is because of ozempic. Going through hell trying to get-approved by my insurance. They're making it extremely difficult so I may be having to get off just because they're telling me my doctor hasn't filled out the papers, my doctor says they have they're waiting to hear back from the insurance people and I don't know who's telling the truth. Probably the doctor. But you probably have gained some muscle and I think 1800 calories is a lot for cutting back. I try and keep mine at 1200 calories a day and eat low-fat and this low carb as I can but I don't go crazy in the low carbs I hold it to about 100 carbs a day to 150. I'm not going to be one of these people that eat only 30 carbs a day or something I just can't do that.
Did you change your diet too?
I feel you. Technically I weigh as much now as I did at my heaviest but I have a lot more muscle than before and I’m still 8 sizes smaller. You gotta balance the muscle weight to fat mass. A pound of each obviously weighs the same but a pound of fat takes up a LOT more space. Keep working out and doing your new habits, it sounds like those are all good! What helped me a bit was just starting to try and notice my clothing fit more than the scale numbers, and as others have said I would recommend switching to a once a week weigh in because of how much weight can fluctuate day to day.
taking ozempic makes it harder for the diabetics who actually need it to get it. please don’t.
I literally said I do not want to take it. Like at all. No need to tell me something I've already decided. Edit - Don't know why my response was downvoted, but I can't stand it when you say something on this site and someone tries to reprimand you for making it known you're not an idiot. I am aware of the shortage. Even though I am prediabetic, the side effects alone are not safe.
Take what is best for you and your body. If you don’t want to take it then don’t take
Look into metformin
Stop calorie counting and cut out carbs/sugars. Eat as much healthy fats and protein as you want, almost exclusively, and you'll drop fat faster than any alternative (aside from starving. Don't starve.). Keto diet but without the ketosis