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4 LB Weight gain in 1 day after 6 miles on my Treadmill yesterday?

I worked out really hard yesterday so I could take the weekend off. I thought because I did 6 miles that I better up my cal intake a bit so my body doesn't think it's starving. I know I didn't consume more then 1500 yesterday and per my treadmill I burned about 800 of that. I did 2 miles in the morning and another 4 miles in the afternoon. So why am I up 4 lbs this morning. I was 177 yesterday and 181.5 this morning. I didn't plan to work out today but I did another 2 miles before work this morning because I'm upset. I had alot of salt yesterday and drank alot of water. Is it possible my body is retaining 4 lbs of water just from yesterday? I just joined peer trainer last week. I weighed in Monday and this Monday will be my second Offical weigh in. Is this just going to be one of those weeks I don't loose anything, even though I have been working my but off. I was at 181 last Monday and after my work out this morning I was at 180.5. What's up?

Sat. Jul 22, 9:45am

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I'll post a short comment from book The T-Factor Diet by Martin Katahn, page 211:
"An increase in exercise time or intensity can lead to a **brief** [asterisks mine] gain of a few pounds... If at any time you... suddenly increase your exercise time or intensity a significant amount... you may gain a couple of pounds overnight. This will be gone in a matter of 1-2 days. It occurs because a sudden increase in exercise... will cause your exercised muscles to take in an extra load of glycogen from subsequent meals. Since glycogen is stored with 3-4 parts water, it means a considerable weight gain..."
I hope that helps. I try to remember that anytime I exercise my muscles in an unaccustomed way, the scale will show a temporary weight gain the next day. Try not to be discouraged. Your calorie math is correct and will show results over the next week or two.

Saturday, July 22, 2006, 10:24 AM

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I can't tell you how much that info helps me. Thank you very much:)

Saturday, July 22, 2006, 10:43 AM

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You're welcome! I've been where you are -- many times!

Saturday, July 22, 2006, 10:46 AM

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Always remember that the numbers on the scale are there for feedback - they're best viewed as a trend, not as an absolute, because a lot of things can affect that number besides your actual change in body composition.

Saturday, July 22, 2006, 11:49 AM

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I was the same as you when I started exercising for the first time. I walked 2 miles a day and by the end of the week I was up 5 pounds. Once my body got use to me walking everyday the pounds starting coming off. Don't give up you are doing all the right things. Keep up the good work.

Saturday, July 22, 2006, 6:16 PM

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always remember that calorie counters on fitness equipment are unreliable at best. And with treadmills, just make sure you're never holding the bars...

Saturday, July 22, 2006, 9:22 PM

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Once upon a time...I think it was my 4th diet, back in 1993, I was attending a Weight Watchers meeting. When the leader weighed me in, she clucked with displeasure at my 2-lb gain (I was the most consistent loser in the group, probably because I was the youngest, at 23). I said I wasn't surprised because I'd added a weight routine to my workouts, and she laughed at me, saying nothing I did could have caused a 2-lb gain in muscle. I said I knew it wasn't muscle, but everything felt a bit swollen and I had done this before blah blah blah. I wanted to smack her. The next week I dropped those 2 lbs plus 2 more. So without knowing the glycogen-water specifics, I was familiar with the phenomenon. I know if I'm sore in the morning, the scale will probably show a little gain for a day or's about the only time I don't freak out about a gain!

Sunday, July 23, 2006, 10:21 AM

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Thanks for the info. on the glycogen weight gain. I too have been in that same boat and really gave up dieting temporarily in disgust with myself. You may have just kept more than a few PT members from giving up! Thanks again.

To the OP, also remember (and this doesn't apply to an overnight weight gain of course) that muscle weighs more than fat and when you start building muscle you may gain weight in the short run but that increase in muscle mass will go to work for you in the long run and help burn up calories more efficiently.

Keep up the great work!

Sunday, July 23, 2006, 9:11 PM

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funny i was just talking about this..i just uped my workouts to 2 45 min/17 mile bike rides a day ..up from 1 and tonight i even did 1 hour and the 45 this morning..i stepped on the scale and am up 10 lbs since wednsday im not going to let it get to me or discourage me and just keep preein on

Sunday, July 23, 2006, 10:02 PM

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And one more note..

I think they are right about this little weight gain, but also remember factors like that time of the month can also play into weight gain. Try not to get discouraged by day to day weight totals and keep track of things on a more long term basis.

Monday, July 24, 2006, 9:10 AM

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Thank you soooo much for all the encouraging responses. I'm happy to report I am down 5 lbs since last week!!! I stuck with my 2 miles a day and gave myself a rest yesterday. Today I am very happy. This was my first week joining peer trainer. I realize the scales will slow down but I realize now that it's all about me feeling healthy.

Thank all again:)

Monday, July 24, 2006, 10:35 AM

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Health is first and foremost, then weight; 100 calories everyday OVER what your body requires means you will gain at least 10 lbs in one year

Your health is first and foremost, then weight.

Also, remember, you can waiver 3 to 5 lbs in a day just by the time of day. should not really weigh yourself everyday.

Also, know that it always takes a couple of days for the results to show up. So .. just because you workout hard one day, does not mean the results will show up tomorrow.

Just like food, it is the consistent overeating -- of even just 100 calories everyday that is what makes us fat. It is not one splurge, one day.

FYI -- 100 calories everyday OVER what your body requires means you will gain at least 10 lbs in one year. Over 10 years, thats 100 lbs. And, that means EVEN IF you are working out -- you can gain the weight if you eat just 100 calories over what your body needs.

Monday, July 24, 2006, 1:24 PM

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It's the middle of the night. I'm bored at work. I'm reading old threads.

This one helped sooooo much! I went "running" for the first time on Friday and was INCREDIBLY upset when the scales didn't reflect it immediately Saturday morning. Feeling better now and will go for another "run" on Sunday.

P.S. The reason I'm putting 'run' in quotes is because it was day 1 of week 1 of the Couch-to-5K plan on and it's really more of a jog and walk than a run.

Sunday, August 13, 2006, 4:22 AM

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I've been having my advanced yoga workout but my weight went up to instant 5 lbs.! I nearly gave up!

Tuesday, October 27, 2009, 9:41 AM

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Tuesday, October 27, 2009, 9:44 AM

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Thank you!

This is a question I have had for a long time now, so I thank you so much for answering it. I was feeling like giving up because I was getting discouraged seeing the scale going up even though I was exercising consistently. Now, I know why.

Thank you thank you!

Tuesday, October 27, 2009, 10:01 AM

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Any time I'm sore after a workout I can pretty much count on seeing an extra 2-4 pounds on the scale for a day or two!

Tuesday, October 27, 2009, 10:34 AM

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Strenious workouts

I recently started strenious training to condition towards a fitness test for a rescue group I want to join. The first week I did not show any weight gain after adding a 5 mile strenious hike (2 miles steap uphill, 1 mile level and 2 miles back downhill) whille carrying a 10 lb backpack to my routine. I shoot to do this 3-4 times a week and it takes me 2 hours to compelte the hike. [BTW, that will need to incrase ast he fitness test is an 8 mile hike with a 20 lb backpack].

Anyhow, the first week I did not gain anything. Then I had to take a couple of days off cuz of a chest cold. When I started up again, I gained 3 pounds overnight after hiking 5 miles. I knew that I might gain weight when I started wrokout out more becuase of muscle gain. But that comes on more slowly. It did not occure to me that the exercise would make the individual muscle tissues each retain extra water in response to strenious activity, so I felt discouraged even thought I'd psychologically prepared for it. Then the cold came back and I had to stop working out ...and it took over a week to shed that extra weight, but it did come off...and today I am finally healhty enough to restrat the training regement.

I hope that I won't regain the 3 pounds again after today's walk. But if I do, it is good to know that it is the water and glycogen and that is not uncommon when you first increase your exercise level. :)

Tuesday, October 27, 2009, 11:22 AM

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Did you get a diet plan? Ive been walking a mile a day 5 days a week, for the first 2 weeks and i uped it to 2miles a day (alot considering i never exercised at all before this) i havent weighed myself. But i have cut out all bars chocolate snacks crisps and fizzy drinks (apart from an odd diet coke) should i lose weight an does anyone know how much approx i should lose within ten weeks if i continue like this?

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