Why am I gaining weight back? Topic

U1191251479 12/12/21
Bruh, I only eat 600-800 calories a day and my recommended for maintenance is over 2k calories daily. What the h3ll is going on with my body and what can I do to reverse this?

Worm 12/12/21
It sounds like you’re eating way too little and starving yourself, or you’re not portioning correctly. Make sure you read the back of the box to find an accurate portion size, or invest in a food scale to more accurately measure what you’re eating! It’s worked wonders for me.

Bryan 12/12/21
If you eat to little you may notice rapid weight loss off the bat but eventual you’ll slow your metabolism to a point you’ll gain weight while still eating under your maintenance calories. I ran into a similar issue before too only way to get back on track is accept you’re gonna gain some weight again but you have to maintain your metabolism.

Dietician 12/12/21 replied to U1191251479
Hi there U1191251479-
Sorry to hear you are struggling!

Here are some tips to help get the scale moving-
1. Make sure you are eating regular meals and snacks. Sometimes when people are working really hard to lose weight they avoid eating in the early part of the day. Yet, when the sun sets, their appetite ramps up and they over-eat.
To avoid this try eating something about every 4 hours. That way you'll avoid getting overly hungry and have a better chance of staying on track. We suggest striving to eat at least 1200 calories a day for weight loss. Eating 600-800 calories a day puts you at risk of developing a nutrient deficiency. If you are unsure what to eat these articles can help: https://www.mynetdiary.com/foods-nutrient-needs.html
https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html

2. Make sure your app settings are providing you with an accurate calorie budget.- If you log exercise, then set the overall activity level of sedentary to avoid double-counting exercise calories.
MyNetDiary uses the Institute of Medicine's DRI energy equations, which already includes activities of daily living and incidental walking up to about a mile (about 15-20 minutes’ worth of incidental walking). Therefore, even the sedentary overall activity level includes sleeping, cooking, reading, etc., so do not log those items.

3. If you do planned activity, such as going for a long walk, turn off "add exercise to calorie budget." This way the app won't adjust your calorie budget based on the calories burned through activity.

4. Make sure to log everything you eat and drink. Sometimes people accidentally estimate portions incorrectly. Here is a resource to use when it comes to measuring portions: https://www.mynetdiary.com/estimating-portions-for-food-diary.html

5. Find creative ways to keep your motivation levels up. Here are some tips to regain that motivation: https://www.mynetdiary.com/keep-your-motivation-tank-from-dipping-too-low.html

Please keep us updated on your progress. Hang in there! Joanna (MyNetDiary Dietitian)

U1185592041 01/24/22
Stick with 2-3 full and complete meals per day and eliminate snacks. Oh, and avoid processed foods which contain empty carbohydrates which lead to weight-gain or stalls.

CertifiedHealthCoach 01/25/22
Actually you can speee up your metabolism by eating a fistful of real whole foods like raw fruits, veggies, meat, nuts and seeds throughout the day every 2-3 hours. It is called grazing and recommended by Dr Sears Wellness Institute! If you fast or starve yourself you lower your metabolism because your body thinks it is starving. Eat more but great whole foods to fuel your body and teach it to burn. You will feel much better too. Plus 80oz H2O

CertifiedHealthCoach 01/25/22
The key to health is never be hungry or thirsty and graze! Never fill up either! Real whole foods to get rid of toxins which add fat!!!

ShelleyApple 01/26/22
I’m new. Why does weigh in reference “ the past 21 days”? This is only day 2 for me.

Dietician 01/26/22 replied to ShelleyApple
Hi there ShellyApple- Welcome to the app! That is a good question. Hmm, I think our support team will be able to clarify this. If it is continuing to be bothersome, simply email support@mynetdiary.com and they will shed some light on the 21-day reference.
Please let us know if any diet or exercise questions arise by posting under the Ask a Registered Dietitian section, and we'll get back to you. Cheers to tracking. It is a powerful tool~ Joanna (MyNetDiary Dietitian)

Why am I gaining weight back?