(For more information about my dieting and weight loss, click here. For more information about the specific foods I eat, click here.)
That was me this morning. Seriously.
I woke up this morning, checked e-mail, did other stuff, then headed to the scale. I was watching the numbers on the scale and then it hit me: 281.8. That’s the number I saw for my weight. How does someone gain 2 pounds overnight when eating habits haven’t changed and they’ve ADDED exercise?
This seems to happen to me every time I try to add exercise to my routine. I end up gaining weight. That’s one of the reasons I bought the new scale. I thought maybe it’d show muscle gain was the reason for the extra weight. Nope. It shows a small fat gain but muscle is the same. Why? I have no clue. I’ve gotta figure this out though, because I really need to keep exercising but I don’t want to gain weight.
If anyone out there happens to know why this is happening, please feel free to comment and explain.
DIET DIARY
Numbers from Today
Blood Sugar: 115
Weight: 281.8
Fat Percentage: 48.0
Water Percentage: 30.3
Muscle Percentage: 34.8
Food and Exercise from Yesterday
Fluids: Water (16 oz - 5 times a day)
Exercise:
100 Push ups
100 Crunches
20 Curls (My daughter weighs 85 pounds. I lift her every night 10 times, then flip her and 10 times more. I did it once and she loved it so she won’t go to bed without it now.)
Meal 1:
Oatmeal
Multivitamin
B150 Vitamin Complex
Snack 1:
1 Slim Fast 220 Calorie Optima Bar
Meal 2:
Leftover Pizza (Don’t look at this as the culprit. I’ve been eating this almost since I started dieting and have lost weight.)
Snack 2:
1 Slim Fast 220 Calorie Optima Bar
Meal 3:
Oatmeal
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By Gary R. Hess on Feb 1, 2008 |
Are you weighing yourself at the same time everyday? If not, that could be the reason. People weigh less in the morning than at night.
Gary R. Hess’s last blog post..Winner of the 125Ă—125 Contest
By Saphrym on Feb 1, 2008 |
@Gary - Yeah. I’m in the habit of weighing and taking my blood sugar at the same time every day. Or at least BEFORE I eat or drink anything. But today was at the same time as usual. This happens to me every time I try to add exercise to my routine. It’s very weird that I lose weight more when I’m not exercising. It’s making me think that I need to increase my calories while exercising, but I don’t know for sure.
By Leisa on Feb 1, 2008 |
I didn’t notice how long you have been exercising, but from what I understand muscle is heavier than fat and it is normal to put on a little weight at times with an new exercise routine.
There is an article here on that explains why:
http://wiki.answers.com/Q/How_can_you_gain_weight_when_you_exercise_and_diet
Leisa’s last blog post..Win a Literary Mascot Christmas Mouse Package
By Saphrym on Feb 1, 2008 |
@Leisa - I was thinking the same thing. That’s why I bought the new scale. But it showed an increase in Fat percentage today, not muscle. So it doesn’t make any sense.
By Israel on Feb 1, 2008 |
STOP weighing yourself daily. Do it weekly from now on. keep exercising but try to add some cardio in along with your push ups. Do squats, even if you just do them weight less, lunges are good too. No weight needed either, for now.
I would do this to start off:
M, W, F: 3 sets push ups and 3 sets squats and 3 sets crunches, 15 to 20 seconds rest in between sets. Then do 100 twists from side to side. That should get your major muscles worked and your heart rate up. Plus it shouldn’t take more than a few minutes. After a month you can hopefully get some weights to work with, focusing on multi joint exercises (those that work more than one muscle group), i.e. benching, squatting, overheard press, dumdbell rows, etc, etc.
T, TH, Sat: Work on your cardio, whether its walking for an hour a day, or more. Or jogging, or biking (stationary bikes are awesome too), or perform sprints/jogging (HIIT).
You can sprinkle in other things that can get you a quick metobo booster such as wild sex, getting up to change the TV, sprint around your house during a commercial break, you get the point.
Israel’s last blog post..The Reality of Weight Lost
By Israel on Feb 1, 2008 |
Almost forgot, you can alternate the push ups by doing them from different angles. You feet can be on a change, making it work on your shoulders more, etc.
For the squats you can try single legged squats as well as exploding jump squats, like they make the guys do in the NFL combine.
Israel’s last blog post..The Reality of Weight Lost
By Israel on Feb 1, 2008 |
I meant chair, not change. The point is to have them high on something.
Israel’s last blog post..The Reality of Weight Lost
By Saphrym on Feb 1, 2008 |
@Israel - Thanks for the info. I’ll set up a plan based on what you said. Being a “boog” at exercising, I have a few questions:
1. Do you know where I can see a video of a proper squat? I don’t know exactly how to do one. lol
2. What is a set? Is it 20?
(And I have to weigh every day because my doctor wants it in my written diary.)
Thanks again.
By Israel on Feb 1, 2008 |
I will make one for you and post it in a few minutes.
a set can be what you think it should be. Since you are not using weights (only body weight) I would stick to 20 to 25 push ups. If you can’t do as much during your subsequent sets, then do it til failure. For your squats do 12 to 15, again, when you use weights you should do less so you can build strength, but you can deal with that later.
I’m off…
Israel’s last blog post..The Reality of Weight Lost
By Bong (JB) on Feb 1, 2008 |
Hi!
Exercise = muscles = weight? There was a time when I somehow managed to reach 245lbs so I went to a gym. 2 months later I was nearly 270lbs so I bought a bike instead.
Anyways, I never believed in weight watching. I just eat healthy and try to get some exercise into my busy schedule (I bike to work and on errands).
BTW, sumo wrestlers are way healthier than the average couch potato.
Bong (JB)’s last blog post..Free Online Poll
By Israel on Feb 1, 2008 |
Here ya go: specially made for you Mike.
http://www.fatmanunleashed.com/workout-videos/
Israel’s last blog post..The Reality of Weight Lost
By kmcgra on Feb 1, 2008 |
It is perfectly OK to gain weight a little as you exercise. You are gaining muscle mass and this is a good thing…no it is a GREAT thing. You see…muscle metabolizes at a much faster rate than fat cells. More muscle will help you burn fat more quickly. The paradox is that often you have to gain a little weight to lose it.
I was 30 lbs overweight and started a running program a few summers ago. At first I gained…and gained…but I found that at the same time I was toning…and my waist line was shrinking. Stay off the scale. Maybe get on it once a week or so. Otherwise, forget it. Measure your waistline instead, if it is shrinking…then you are making good progress!
Keep on trucking! I am enjoying reading your blog!
kmcgra’s last blog post..Groundhog for For Groundhog Day
By Gary R. Hess on Feb 2, 2008 |
@Saphrym - I don’t think Leisa will like being called Gary
Gary R. Hess’s last blog post..4,000 Entrecard Credits for Charity
By Saphrym on Feb 2, 2008 |
@Gary - I bet you’re right.
@Leisa - Sorry. My eyes must have got crossed. Fixed it though.
By Sue on Feb 6, 2008 |
Have you changed up your food routine? Do you eat alot of the same things each day? I have noticed that happens to me when I eat the same things each day. I notice a boost in loss when I change things up. Could be a entire possibility of things, don’t give up! Don’t let that run your daily routine. Tomorrow will show a loss!! When did you add exercise to your routine? Im a scale whore..and often times, I’d like to kick it to the curb! I started WW last week, and am showing about a 3.5 loss this week. Darn it all, not sure if I will get to weigh in, we are having a snow storm!
Sue’s last blog post..Stevie Ray Vaughan’s Hat - Painting
By Saphrym on Feb 6, 2008 |
@Sue - Yeah. I change it up often. But hopefully this exercise I’m starting gets it going in the downward direction again.
By Health Nut on Feb 7, 2008 |
Ahh … its the exercise! Guess you have no time to watch the BIGGEST LOSER. That’s what happens too when the participants exercise too much against the advice of the trainers thinking they can make the weight loss faster. They end up losing no weight at all after 1 week of strenuous exercise and little food.
When your caloric intake is a lot less than what you expend (thru exercise), your body actually gets into self-preservation mode and your metabolism slows down and tries to protect the fat hordes in case of a long drought/famine/no-food.
By Saphrym on Feb 7, 2008 |
@Health Nut - Yeah. I watch it. But those guys workout 6 hours a day. My exercise is an hour or less a day. I wouldn’t think it’d effect my weight THAT much.
By Viveca on Feb 19, 2008 |
First of all … Congratulations! I was just reading your story and you have come a long, LONG way.
Secondly, I was very overweight during a period in my life. I remember hopping on that scale everyday. I fussed over every pound up and down. Through a series of events I ended up leaving the country and that scale behind. I stopped drinking sodas (they weren’t available) and had to walk more(left the car in Calif. for a city life with no car.)
So - I couldn’t obsess on the scale since I didn’t have one. I had to walk more because I didn’t have a car. I drank more water because there weren’t sodas.
Haven’t really had a weight problem since. Had other challenges. Took me a longgggg time to find my love (you got yours sooner!) and it took me years to get over fatigue.
What I am trying to say to you is … keep lifting that bundle of joy and loving your wife and enjoying your life. Stay off that scale. Notice when you pants are feeling looser and when they are really loose but a new pair! Dance! Laugh! Focus on your breath and your connection to spirit. Let the weight fall away from you with grace and ease. There is no struggle, no frustration.
Finally, the really, really good news is that you don’t have to leave the country to walk more …
Your secret walking buddy is just an SPCA or Humane Society away. They NEED volunteer walkers. I started walking for them every Wednesday a year ago and have lost 7 lbs (over that year.) This is a workout I never miss. I call it “walking off the pounds and packing on the TLC.” To keep it interesting I wear a pedometer. A typical workout is almost 10,000 steps.
Sorry for going on and on. Great topic.
Viveca’s last blog post..PSST. You just stepped in poop.
By Saphrym on Feb 19, 2008 |
@Viveca - Yeah. I should probably walk my dog more often.
As for the scale, my doctor wants the weights in my diet diary for now. Next time I see her I’m going to ask if I can calm down on those and the blood sugar readings.