My turn to ask this question - Weight lifting and loosing weight - does the scale lie?

Okay so now it is my turn to ask this question.  Today - technically starts week 2.  The first week I had lost 4 pounds and put 2 back on.  Saying it this way seems better than what I thinking.  That still gives me a weight loss of 2 pounds the first week. 

But I am gaining right now and that is not what I was looking to see.  I am getting hooked on working out and lifting weights so I don't want to give that up.  My BMI is just under 1900 and the recommended calorie intake is at 1450.  I am eating right around the 1450 and Sunday it was at 1475.  My activity yesterday was 737 but is usually around 200 to 300.   I have gained a pound the last 2 nights.

In the past when I started back to the gym I gained an automatic 3 pounds and that was part of the reason why i always choose to loose the weight and then start working out.  Now I just don't want to wait to get fit.

I am thinking that I need to drop my calorie intake to 1200 to 1300 and see if that makes a difference.  I was loosing weight at that level - so maybe that is what I need to do.  Or perhaps if I just hang in there I might see a drop on the scale.  Who knows.  What do you think?

Lauri

Original Post by tuff_n_nuff:

What do you think?

I think you should stop worrying about day to day fluctuations, you lost 2 lbs in a week, that's the most you should be losing.

Starting a weight plan will cause your muscles to take in extra water to repair, it's normal, it happens to everyone, it's nothing to worry about.

Cutting your calories even more isn't the answer, you'll just end up slowing down your metabolism.

Only weigh yourself once a week, it is normal for your body to flucate one to two pounds in a day... pick one day a week and only step on the scale that day, Then compare your weight lost against last week.

Thanks for the advice and Dylan as well.  I have never dieted where I didn't weigh in every morning - but I think now is a good time to start!!!

I am going to take your advice and make Tuesday official weigh day!!! As far as cutting calories,  I will try to follow that advice!!! LOL~ 1200 was hard and maybe not enough for being physical so I will see how 1300 to 1400 works out. thank you for the help.   I have told other people not to worry about the scale but I see that is harder than I thought!!!  

if you're working out, DO NOT LOWER YOUR CALS!! you need to eat them back, not eat less..

I am going to work on taking that advice.  It must be the right advice because it is what everyone says!!!.

I just think that 1450 to 1475 is too much - but that could be because of all the myths I have learned in the past.  So I am going to try and keep the calories at a 500 to 600 deficit everyday.  So that if I work out more I eat more of the RIGHT stuff!!! that might be the area I know little about - what is healthy - creates energy - burns slow - the right stuff!!! But for me that is what makes this journey so interesting!!!

I never knew I know so little!!!

Its amazing to figure out how much you can eat and still lose weight.  I lose the weight easiest when I stay around 1700 cals a day.  It flucuates between 1500-1800 but usually averages out over time.

thanks for the encouragement!!!  That sounds like a lot of calories!!! amazing that you can eat and loose weight.

I noticed that you are into horses!!! I have 4 that need riding.  This spring I plan to be back in the saddle.  In the meantime, I am going to try and keep the faith!!! I read also that a good way to know if I am on track would be to measure my waist on the day I get on the scale.  So tomorrow morning I am going to take a waist measurement and add that to the equation!!!

this could take a while to loose this weight and get fit!

Remember, it's not about the number on the scale, it's about what you see when you look in the mirror. While I have body fat to lose, I may end up gaining weight to do that (in the form of muscle from lifting). You might want to consider getting a body fat analysis once every few months as proof that you're getting leaner, rather than relying on an unreliable scale to keep you sane.

I think that is a really good idea and I think I can get  a fat test done  at the gym.  The scale will freak me out!!!!  I have lost weight before and then gone to the gym once I reached my ideal weight.  In the past I quit the gym because of the scale thing.  I guess I can preach it but I can't walk it!!!  This time around I really - really want to loose this weight while I lift and eat healthy!!!!

Patience.  I do like your idea and tonight I will see if I can get it done.

Lauri

Lauri,

Keep in mind that as you lift weights and gain muscle mass the scale will go up at first. Muscle always weights more than fat so as you loose the fat and gain muscle the scale will reflect this change.  Although this is discouraging, remember that you are loosing fat and gaining muscle.  Keep yourself motivated by pulling out the tape measure and seeing your body change in inches lost and not pounds.  This should help keep you going.  Good Luck!

Johanna

Thank you Johanna,

I am going to take some measurements tomorrow morning and go from there because the scale going up is difficult!!! I have been on the web and sure enough everywhere you look it says that lifting and building muscle increases at rest calorie burn and is the way to go!!! I just might need a little reminder from time to time!!!  Lauri

Check out the book The New Rules of Lifting for Women by Lou Schuller. Or check out the TNRLW group here on cc. Then EAT more. Eat more Protein! Drink more water. Forget about the scale and enjoy wearing smaller sizes.

I had the same concern. I've been using a different site for calorie & actvity tracking because I find it easier than this site, but I like some of the tools this site has to offer. But anyways, I just started working out4-5 times per week mostly resistance with weights and I had my calorie intake between 1200-1400 a day depending on my level of activity. I am 5'2" at 139.5 shooting for 120.

This is my third week in and the 1st week I lost 5lbs (143lbs starting down to 138lbs). Then, 3 days later (I weigh in w/ a group on a different day than I keep track myself- both are once per week) I weighed 139.5lbs. The following week (week 2) I was still 139.5lbs (but I did loose inches & body fat), and this week (week 3) I still weight 139.5 and there has been no reduction in inches or body fat %.

So I lost 5lbs in the 1st week, then put 1.5lbs back on 3 days later and have maintained that weight for 2 weeks and no more changes in measurement and body fat % (those have begun to maintain as well). Am I being overly critical and should just hold out a little longer or do I need to increase my calories?

I am feeling so much better about the scale now!!! I was down a 1/2 pound and that was an improvement. My waist is 2" smaller than it was around the holiday.  I think that I need my calorie intake  to be around 1300.  I know one thing for sure that if you go under 1200 you will cause your body to go into the starvation mode.  I would try to up my calories for a couple of days and then drop them back to the 1200-1400 range.  Also if you are eating the same foods over and over again - it might be time to change it up.  If your work out routine is always the same and there is no cardio - maybe adding a dance class or something will be what your body needs to burn more fat.

Now this comes from someone who is new to the concept of dieting and working out at the same time.  In the past I have lost the weight then went to the gym.  But i have lost weight very successfully in the past, now I just want to do both at the same time!!!  There is a section here about plateaus that might be helpful .

Okay so I am doing a thousand times better today and it is time to practice what I preach!!! Lauri

Kaleen, thanks for the heads up on the group and the book.  I will do both and see ya there!

Lauri

I can't find that group - what do the initials stand for?  Any advice on where to look?

thanks.

The group I weigh in with is on http://my-calorie-counter.com  (the other site I use for calorie & activity tracking). I weigh in with them on Fridays, I weigh in on my own & take measurements on Tuesdays. Thanks for the help all! I will check out that other section for plateaus.

What book? What initials? I think I'm confused : }

Kaleena

I sent that message to the wrong person.  sorry about that - it should have gone to the post above yours!!!  I will though check out your link!

I'm trying to find that group and no luck.  Can you send me the link or a GPS coordinates?  LOL Lauri

That would be this group, for the people following The New Rules of Lifting for Women, commonly abbreviated NROLW ;)