Why Am I Gaining Weight on 900 Calories but Losing on 700 Calories Despite Exercising Similarly?
There are several factors that may explain the discrepancy between your calorie intake and weight changes. Let's delve into the common possibilities and provide practical solutions.
1. Inaccurate Calorie Intake
The first and most probable explanation is that your calorie intake might not be as accurate as expected. Sophisticated monitoring tools and accurate estimations are essential for such calculations. Misleading readings can skew your perception of your dietary intake.
Solution: Consider using a food logging app that measures portion sizes more accurately. Monitor your food intake closely and cross-verify with a nutritionist or dietician for precise calculations.
2. Inaccurate Scales
Your bathroom scale might not be entirely reliable. Scales can read inaccurately due to various factors like how you stand, the time of day, and even slight physical changes like hydration levels.
Solution: Weigh yourself in the morning on an empty stomach with no clothing. Take readings consistently at the same time and under the same conditions to eliminate these variables.
3. Adaptation to Caloric Deficit
The second reason for your weight gain could be that your body has adapted to the low-calorie intake, resulting in a lower total daily energy expenditure (TDEE). Even if your TDEE is 1495 calories, you might have unknowingly lowered it by eating too much below this threshold.
Solution:
1. Realize and Understand Your BMR: Estimate your basal metabolic rate (BMR), which is around 1200 calories for your case. If you are consistently eating way below this, your body is conserving energy.
2. Adjust Your Caloric Intake: Set a caloric intake slightly higher, around 1300 calories, to overcome the adaptive phase. This allows your body and metabolism to re-adjust.
3. Increased Physical Activity: Incorporate more physical activity, such as walking 5 miles a day. Break it into manageable chunks if needed, but aim for 10000 steps daily. This boosts your calorie expenditure further and improves overall health.
Understanding Weight Changes
Weight gain or loss primarily depends on the balance of calorie intake and energy expenditure. However, factors like water retention can cause fluctuations in the scale that seem unrelated to your diet.
Water and Weight: One kilogram of water is equivalent to one liter, weighing 1kg. Your body can retain or lose significant amounts of water throughout the day, leading to apparent weight changes. This explains why you might gain weight with a high-calorie diet or lose weight with a low-calorie one, despite similar exercises.
Solution: Focus on consistent, reliable measurements and adjustments to your diet and exercise. Monitoring hydration levels and avoiding extreme caloric deficits is key to achieving and maintaining your weight goals.
Conclusion
Weight management and calorie intake are complex. Misconceptions about calorie deficits and weight changes can lead to unnecessary skepticism. By understanding the science behind your body and making informed, balanced choices, you can improve your journey towards setting and achieving your weight goals.
Key Takeaways:
Accurate calorie intake is crucial for effective weight management. Incorporating exercise and a balanced, moderately caloric diet is key to long-term success. Water retention and body adaptation can significantly affect perceived weight loss or gain.Resources:
Caloric Needs and DietETL Understanding TDEE and BMR Healthline Calorie Calculator