LambiePi's Logboek, 11 jun 21

Smash your scale. 

Which one, food or people scale? 😂  

Water. Or the scale is off. No way you're gaining fat at a meaningful rate on 1200k regardless of the accuracy of your output tracking thingy.  

Try fit track scale. You are most likely gaining more musle. Keep it up and don't get discouraged.  

Calorie trackers are not accurate and IMO you don’t count back lost cals. Also “around 1200”? Are you weighing and tracking everything? Because when I’m “around” something it’s usually off by 200-500 cals. 

Oh and why only 1200? At your weight you could be eating more and still? Your gain at your weight can also be daily fluctuations and nothing to get upset about. 

#WasteManagement 

Hang in there. 

To be more specific... If 3500 cal surplus = 1 lb of gain AND if daily CICO accounts for ALL daily losses the you needed to eat atleast 12,000 cals over your daily CICO budget w/o realizing it. Non-sensical, right? CICO ain't wrong, your scale probably isn't wrong so give it 1-2 days and you'll be whoosing along just fine. Don't sweat the daily datapoints but watch the longer-term trends. You'll be fine 👍👍 

Salt/water retention is usually what causes gains like that for me. Worry not! Drink water and it will drop off in a couple days.  

I weigh in once a week. When I wrote “around 1,200” that was because each day is a little different. Some days are under 1,200 and other days may be a little over. I do track everything I eat. Hopefully it’s water, I did have soy sauce yesterday. 🙄  

Thanks for your support! I really appreciate it 😊 

I can fluctuate 5-6 lbs per day and 10 lbs per week so I recommend weighing daily and using a 7-10d average and tracking trends not daily datapoints. There are some nice apps that help with this. If you want more info, let me know. 👍 

hang tough, u got this! 

Water retention...combined with too few calories. Extreme caloric deficits can slow the metabolism making it harder to lose weight. Also, high sodium combined with moderate to high carb intake will cause retention, esp if not hydrated. Aim for a minimum 1/2 your body weight in ounces of water per day. 

1000 cal deficit/day is insane. why so steep? that's a good way to kill your metabolism 

What should I do? Eat more or walk less? 

Don't sweat small odd fluctuations. Try something different every few days. Shake things up a little. Eat a little more healthy food or a little less. Add healthy fats. And/or don't worry about the scale and pay attention to how your clothing fits. 

One more question, are you referring to your 1000 cal deficit from your Apple Watch calories burned? Our bodies burn a certain amount of cals without really being in a “deficit”. On my regular non work out days I land around 800-850 and workout days I land between 1100-1300 and I pretty hard. I never factor that into why I’m gaining or losing because trackers are highly inaccurate and by body is used to the same routine so it doesn’t “react” in a form of loss. I need a strict, hard core calorie deficit in my intake. I also fluctuate several pounds in a day, especially after hard core leg day my body retains a lot of water to repair muscles. Something like that, I’m no expert lol 

Hang in there. Our bodies are ¡ NOT ! like simple machines, where a simple equation of CALORIES IN + CALORIES EXPENDED = WEIGHT CHANGE. Our bodies are so complex. If you are truly eating well & staying active, I am confident the scale will reflect it in due time.