I had been consistently losing about 2 lbs per week. A week ago, despite the fact that I changed nothing about my routine, I put 2 lbs back on. I posted about it here and everyone told me not to worry, do this do that, whatever.
This week I gained another lb. And I an absolutely disgusted with myself.
What am I doing wrong? I'm only eating like 1000-1500 calories a day, I'm eating hardly any junk food, I'm working out 3-4 times a week. This was working for me, I lost 15 lbs this way.
Why isn't it working anymore?
I feel so angry. I'm trying really hard. I hate myself. So. Effing. Much. I NEED to lose weight. I NEED to not be putting it back on.
What am I doing wrong?
I'm about to stop eating altogether.
Throw your scales away they lie to you...
If you lost weight threw diet alone your body will also burn muscle as well as fat to fuel itself..with exercise you maintain and even build muscle...per square inch muscle weights more than fat.
So you nay have loat fat but gained muscle and increased weight...which is nothing to worry about as the muscle you have the more fat you burn.
Hence scales lie to you...if you need a reference use a fat measure...the old pinch an inch tool as you lose fat the measure will decrease even with extra muscle.
The main thing to get in your head is weight means very little! Good luck and keep it up, its a point where lots of people give up for the same reasons.
In a simple biological sense, then yes, less food in means less weight. However, your body does get used to the amount of work you do on a certain number of calories if you do the same thing over and over again. It knows it is coming and prepares for that. Also, if you are eating too few calories you body holds on to them as fat because it is in starvation mode, not helping your goals. Also, it is no fun to only eat carrots, is it?
I have read in many places that mixing up your routine and diet is always a good idea by adding more intervals whie maintaining a lowered calorie intake (but not too low!).
Just what I have read and found that works.
Bring your heart rate up more do more fat burning exercises.... remember muscle ways more then fat it will seem your gaining weight
Yes you will gain a couple of pounds when you first go back to a more healthy caloric intake level. Once your body gets used to it though, you will begin to lose the weight again. The problem with a too restrictive caloric level is that your body goes into "survival from starvation mode" so it will take a bit of time to turn that mechanism "off". No one should EVER eat less than 1200 calories a day. 1000 calories or less is one of the DSM V criteria for Anorexia Nervosa.
1200 calories is for a woman who is mostly physically inactive. A healthy range should be between 1400 - 1800 for moderate to intense exercisers. Increase your caloric intake to at least 1400 a day so that your body can readjust. Make sure at least half of that comes from vegetables. The remaining half should come from fruits, grains, proteins and healthy fats. While you are doing this, you will want to evaluate your exercise routine. How intense are your sessions? How often do you exercise? If you are working out more than 3 or 4 days a week at a level 7 or higher intensity rate, then you should probably increase your calories a little bit more. You will find your body's "sweet spot". Fluctuating your calorie intake a little bit isn't bad either (example, never dipping below 1400 and very once in a while eating as much as 1800) - it keys your body into thinking you are in a time of plentiful food. But the food HAS to be clean!!!! This means packed full of micro and macro nutrients. I personally eat between 1600-2000 a day. It depends on whether I am focused on "cutting" or "building". Right now I'm in a build mode so my calories are much higher (sometimes over 2000 in a day). I weigh on average 130lbs at 5'4". After you've gotten back on track with a more healthy eating habit, I would then focus on switching to HIIT/Plyometric routines. HIIT/Plyos are really good ways to burn fat while building anaerobic fitness. Anaerobic exercises such as HIIT, weightlifting etc keeps your metabolism keyed up for a longer duration then simply aerobic cardio. Additionally the more muscle strength you have, the more fuel your body will need, thus keeping your metabolism up.
Scales lie. Muscle is heavier than fat. A guy can be ripped and lean and weigh the same as one who is obese. Same with girls. Always talk in inches and physical results, that's how you know if you are getting leaner :)