Started at 302, got down to 280. I’m doing the elliptical every single day for 30-60 minutes and lifting weights. I’m eating really clean and drinking plenty of water. But my weight went up to 286 in the last week. I am doing an every other day fast and I only drink water and tea on my fast days and consume no calories. I feel great but the scale has me at as complete loss. How could I have possibly put on 6 pounds in a week when my caloric intake is well below my energy expenditure? I don’t want to give up, but this is definitely very disappointing. Any insight, help or advice would be greatly appreciated.
Excessive fasting can raise cortisol levels, which can cause inflammation and water retention.
Strength training creates microtears in muscle fibers that the body recruits water to fill until they can be repaired appropriately.
If you are fasting when your body actually needs to be doing muscle repair, it’s going to turn attention to other functions that are more critical.
There are many levers to pull for weight loss and body recomposition. You don’t have to pull all the levers at once.
It takes about 6 weeks for the body to adjust to new activities.
Giving the body appropriate rest and recovery periods is just as important as the work you do to eat nutritious foods and move your body.
Maybe think about not fasting on strength days and eating more protein those days. Maybe look at reducing cardio on strength days and doing less intense sessions so you spread your activity and intensity.
There’s some great information in these other comments, but just to cover some other aspects.
Presumably you are, but just in case - make sure you’re weighing in at consistent times. Most folks do right in the morning after getting up. Body weight can fluctuate a lot throughout the day. Speaking of, water.
6 lbs of body fat would mean you would have needed something like a \~21,000 calorie surplus above what you were using that week. That’s a huge amount. Which makes it far more likely you’re dealing with some water retention. The body holds onto water for a number of reasons, usually what we eat like extra sodium or carbs.
But, even the process for the body using fat cells for energy uses and retains water as well. The empty fat cells fill up with water and then let go of it later. Thus, weight loss is rarely a smooth line down. If you’re truly eating under your metabolism then just stick with it.
Sounds like you’re just bloated and holding onto water. So, good news, you didn’t really put fat on, you just weigh more right now.
Take a break from exercise/change up what you’re doing and Drink more water.
You are just building muscle and it does cause some water retention. Your diet looks GREAT and your work out routine does as well! Stay the course you are going to start shedding tons of fat by the end of the month at the latest. Great work OP!!!
Weight alone is not a good measure of progress.
Get your body fat measured, take measurements, keep your hydration consistent.
Also, 6 pounds is a bump in the road. Look at larger trends over time. Month to month, if need be.
You have seen results using the current plan, but a potential spark/plateau buster may help your overall goals, too. Any time I’ve hit a point where I am in a big stall(10-14 days without loss), I will throw in a 24 or 36 fast and it seems to start it back up. I’m an 18:6 everyday faster with a 24 hr fast per week at the moment.
I frequently train (4x a week) with heavy weights and will have days when I am up or down on the scale. As many have said, let your body adjust to the changes, stay the course and if you see continual increase, reevaluate consumption or tactics.