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Gym 5w
Been on a call deficit for 2 weeks and somehow got heavier. I am tracking, measuring, and weighing everything. Am I doing something wrong?
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Anonymous 5w

Are you a woman?

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Anonymous 5w

what’s the weight trend? how much of a caloric deficit? are you meeting the macros you should be meeting? what are you doing for exercise? what types of foods are you eating?

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Anonymous 5w

If you’ve truly been tracking accurately I would consider that perhaps it’s water weight from where you’re at in your cycle, high sodium intake, constipation, or water retention from lifting too hard maybe.

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Anonymous replying to -> #1 5w

Yes

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Anonymous replying to -> #2 5w

I am 5’7 started off at 223lbs and I am 228lbs now. I have been eating 1500 cal a day and even though I haven’t been great at counting my macros i’ve been hitting 100g protein and eating a lot of veggies. For exercise I am getting 15k steps a day. Meals have been Yogurt in the morning with berries. Beef or salmon with rice or potatoes and a green salad with no dressings. Protein bars or fruit for snacks. Straight black coffee on an empty stomach

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Anonymous replying to -> OP 5w

U gotta watch a video on how weigh changes with cycles cause im not going to be able to explain it

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Anonymous replying to -> OP 5w

you’re sure you’re tracking everything? down to the gram of any oil, any sauces, drinks? it is physically impossible to eat at a deficit and gain weight in fat. after two weeks of a steady deficit, you should have lost at least a pound or two in actual fat weight. you need to track the average trend weight over time, as the scale weight can fluctuate between 3-7 pounds a day.

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Anonymous replying to -> #2 5w

at the same time, if you are in too much of a deficit, your body will go into survival mode and try to keep as much fat and lose as little as possible. i’m shorter and weigh less than you and my aggressive deficit has me at 1600 calories, 170g protein. started at 216 and am down to 198. you need to do it in a sustainable way if you want to keep the fat off. anywhere from 500-1000 cal less than your tdee for sustainable weight loss

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Anonymous replying to -> #2 5w

Nothing has gone into my body without being tracked and I haven’t been using oils or dressing. Nothing extra. Drink have been 0 calories only. That’s why I am so shocked.

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Anonymous replying to -> #2 5w

Any maintenance is 2,409 so ai though 1500 was kind of reasonable? But I didn’t know about that survival mode thing. Good to note. I really appreciate your help!

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Anonymous replying to -> OP 5w

going from 2400 or more calories to 1500 suddenly makes your brain think you got into a situation where you no longer have food. it panics. your brain doesn’t really know you’re trying to lose fat. my maintenance was 2500 and my daily calories went from 2000 to 1800 to 1600 now. weight loss is so much slower than people think it is, especially if it’s your first time losing weight. as your weight drops, so does your expenditure, so you need to adjust accordingly. be patient and good luck

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