I've gone backwards - Advice please.

[theshrew]

I'm feeling gutted tonight. Need some advice on what I'm doing wrong.

Over the past month or so I've really changed my diet for a more healthy one I think. After reading some stuff on here I also have started to use myfitnesspal app to keep a eye on my intake. My target is 1400 calories per day and have gone below the target every day apart from 1 when I was only 12 over.

I've also been out on my bike a couple of nights a week doing at least 7 miles
Have got a membership for the swimming baths which I've been going twice a week for the first 2 weeks but I'm going to go 3 times starting this week ( I didn't want to jump right in at 3 ) swimming for about 40-45 min depending on traffic as I go I'm my dinner hour.

I'm very temped to join the gym as its only a few quid more a month than the swimming but bit put off going on my own tbh

2 weeks ago I weighed myself at my parents house and was 14.11 I decided to get some scales of my own today and I've put on 1 lb I'm gutted. Obv there might be a slight diff in the scales but can't be that much.

I'm a bit confused as you see people on here say when you first start off you probably will loose more than a couple of pounds a week and after all my hard work i can see no Benifit at all.

So what am I doing wrong ? What can I do better ?

[johny105]

muscle weighs more than fat.

if your burning the blubber off but building the muscle at the same time that could be a factor?

johny

[Wacky Racer]

johny105 said:

muscle weighs more than fat.

if your burning the blubber off but building the muscle at the same time that could be a factor?

johny

This.

Do you look any different in the mirror?

[balders118]

As above, but also it's only been two weeks mate. Give it a chance! When I go through different stages of training it takes a few weeks for my body to catch up with the changes I've made in diet and training. Another two weeks and I bet you'll have lost weight.

[MentalSarcasm]

If you are giving yourself 1400 AND burning off more by exercising then your body is probably going in to "starvation mode", it thinks it's being robbed of necessary energy, so it stops burning fat and starts saving every little calorie it can get.

Make sure you're getting properly balanced meals and that you're including the calories you've burned into your calculations.

Oh and make sure you're drinking your 2 litres of water a day, you'd be amazed at how much water your body needs and after 2 weeks of peeing constantly your blassed will get used to it.

[Hackney]

MentalSarcasm said:

If you are giving yourself 1400 AND burning off more by exercising then your body is probably going in to "starvation mode", it thinks it's being robbed of necessary energy, so it stops burning fat and starts saving every little calorie it can get.

Make sure you're getting properly balanced meals and that you're including the calories you've burned into your calculations.

Oh and make sure you're drinking your 2 litres of water a day, you'd be amazed at how much water your body needs and after 2 weeks of peeing constantly your blassed will get used to it.

Don't go overboard on the water though - it's a myth put about by the bottled water industry.

[balders118]

Hackney said:

MentalSarcasm said:

If you are giving yourself 1400 AND burning off more by exercising then your body is probably going in to "starvation mode", it thinks it's being robbed of necessary energy, so it stops burning fat and starts saving every little calorie it can get.

Make sure you're getting properly balanced meals and that you're including the calories you've burned into your calculations.

Oh and make sure you're drinking your 2 litres of water a day, you'd be amazed at how much water your body needs and after 2 weeks of peeing constantly your blassed will get used to it.

Don't go overboard on the water though - it's a myth put about by the bottled water industry.

Yep 2L comes from an american study that said you need 2L of fluids a day, whether thats from food, fruit juice, tea, water it doesn't matter.

[theshrew]

MentalSarcasm said:

If you are giving yourself 1400 AND burning off more by exercising then your body is probably going in to "starvation mode", it thinks it's being robbed of necessary energy, so it stops burning fat and starts saving every little calorie it can get.

Make sure you're getting properly balanced meals and that you're including the calories you've burned into your calculations.

Oh and make sure you're drinking your 2 litres of water a day, you'd be amazed at how much water your body needs and after 2 weeks of peeing constantly your blassed will get used to it.

This might be it then tbh I have no idea about how many I should have or what is good to eat or not I'm just going off what the app says.

On average It says I've been having around a 1000 per day ish but I'm entering into it when ive been on my bike or swimming etc. The thing is I have been having 3 meals a day and I feel full up don't really want to eat anymore.

This is where I get confused i feel I'm eating enough but how do I get more calories in without not eating healthy ?

[E38Ross]

balders118 said:

As above, but also it's only been two weeks mate. Give it a chance! When I go through different stages of training it takes a few weeks for my body to catch up with the changes I've made in diet and training. Another two weeks and I bet you'll have lost weight.

this.

[Tiggsy]

Double this!

At 1400 cal and swimming you aren't putting on more muscle than the fat you ate dropping, but a 1lb is nothing and different scales, over a couple of weeks means nothing. Time id day, last meal, fluids will all shift the weight around.

[swiftpete]

Home scales can vary wildly. I've had them give my weight half a stone different. Use one set from now on only as that should at least now be consistent.

[theshrew]

Ok thanks.

So on the training side of things whats best to do for loosing weight and getting fitter ?

Swim 3 x per week
Bike x 2

Or should i chuck in gym sessions ? If so what sort of things should i do when im there. Never been a gym before so not got a clue what im doing.

Im not bothered about getting huge muscles im fairly big built anyway but suppose it would be nice to just tone up a bit.

[E38Ross]

lose weight and get fitter you don't want to be doing too many strength work outs. forget the gym and get out on long bike rides or swimming, or running if you fancy it.

why don't you swim 1-2x a week and cycle another day a week, mix it up a bit. just do whatever you prefer, and not necessarily what will lose the weight quickest. these things are always about sustainability, if you don't enjoy doing something, it won't last.

[Gow3r]

theshrew said:

Ok thanks.

So on the training side of things whats best to do for loosing weight and getting fitter ?

Swim 3 x per week
Bike x 2

Or should i chuck in gym sessions ? If so what sort of things should i do when im there. Never been a gym before so not got a clue what im doing.

Im not bothered about getting huge muscles im fairly big built anyway but suppose it would be nice to just tone up a bit.

In order to burn fat you need to be working at a certain level. Your heart has to be working hard, for example if you are swimming breastroke (while having a chat) then you may aswell sit at home doing finger exercises on the console.
You need to possibly up the percentage rate at which you are working. Build it gradually.
Target a certain number of lengths as apose a time limit. So target half a mile (32 lengths 25m pool) and see how you get on. BUild the number you do without stopping. Target 10 to begin with, breastroke should be ok.
And when you feel confident I would advise doing some freestyle in the pool.

Also I have found cutting fizzy drinks/beer etc helps, I switched to water and fresh juices. Also re: water. what is the harm in drinking 2L of water in its form from the tap, not going to do you any harm!

To be honest if you are cycling and swimming all of a sudden from nothing, you do not want to overload your body by hitting the gym aswell, patience is key!

[theshrew]

I do a bit of mtb anyway so its not like im starting from scratch with that i just do more of it now. I time myself on the route and try to beat my previous times.

As for the swimming i understand what your saying i did try to count the lenghs in the aim to try and beat what id done but every time i go i loose count lol

I never drink any fizzy drinks or eat choc or anything like that and have stopped drinking in the week and leaving it to a Fri and Sat night only now. ( i was drinking every night )

Thanks for the advice.

[maximus123]

OP I can sympathise, it sounds like you've worked hard but don't think you've achieved anything. You have, so don't let this put you off your training.

Don't rely too much on the scales, you may be retaining water, which can esily be a few pounds. If you try to weigh yourself everyday you'll see how much your weight fluctuates, which has very little to do with how much fat you have gained or lost.

If you want to weight yourself try doing it every other week. Judge you progress more on the mirror and how clothes fit.

BTW I agree with other poster 1,400 calories plus all the exercise you are doing does seem a little low. Try increasing by adding in couple of healthy snacks and see what happens.

[carmonk]

theshrew said:

MentalSarcasm said:

If you are giving yourself 1400 AND burning off more by exercising then your body is probably going in to "starvation mode", it thinks it's being robbed of necessary energy, so it stops burning fat and starts saving every little calorie it can get.

Make sure you're getting properly balanced meals and that you're including the calories you've burned into your calculations.

Oh and make sure you're drinking your 2 litres of water a day, you'd be amazed at how much water your body needs and after 2 weeks of peeing constantly your blassed will get used to it.

This might be it then tbh I have no idea about how many I should have or what is good to eat or not I'm just going off what the app says.

On average It says I've been having around a 1000 per day ish but I'm entering into it when ive been on my bike or swimming etc. The thing is I have been having 3 meals a day and I feel full up don't really want to eat anymore.

This is where I get confused i feel I'm eating enough but how do I get more calories in without not eating healthy ?

Don't take any notice of apps or god knows what, it's all BS. If you're eating 3 decent meals a day that aren't lettuce your intake will be well over 1400 anyway. Quit the calorie counting, forget all this business of weighing yourself and fussing about 1lb (most people vary by double this between morning and evening). Honestly, it's a waste of time. Eat as much healthy stuff as you want (low simple carbs, medium complex carbs, medium fat, high protein) and continue with the regular exercise. If you really are on 1400 cals or less then you'll be in hospital before this time next year so just eat normally and keep up the exercise.

[Tiggsy]

To count laps in the pool put rubber bands on your wrist and swap them to the other wrist every other length.

Worked for my mum in the 50's when she was international level.....there's prob an app for it now though!

[Bing o]

carmonk said:

Quit the calorie counting, forget all this business of weighing yourself and fussing about 1lb (most people vary by double this between morning and evening). Honestly, it's a waste of time.

I reckon I've dropped more than a pound just by having a coffee and st in the morning...

[theshrew]

Well out of interest i jumped on the scales last night just to see what they would say 14st5 so a days diff i lost 7 ! Seems the weight goes up and dow a hell of a lot then.

Thanks for the advice