I’ve been on OMAD for a year and a half and lost thirty pounds up until I stepped on the scale today. I exercise 5 days a week, three days strength training, 2 days cardio.
I still have a dad bod with my current workout schedule so about a month and a half ago I decided to up my strength training days by 20 min to 60 min and my running days add another mile from 3 to now 4 miles. My jeans have been fitting better and I went down from an XL shirt to a large. I was feeling really good about myself.
I hadn’t stepped on the scale in awhile and today It said I had gained 7-10 pounds. im a 6ft male and was 197 and I had been hovering at 187-190. I feel pretty defeated because I’m basically hungry all the time and can’t fathom eating less and calorie counting makes me insane.
I have no drive to workout today at all. Has this happened to anyone else? I guess I’m looking for some inspiration or commiseration.
Get a body tape measure, it should be like $10. Now once in a while measure your waist (at belly button with a consistent inhale), your bicep, your thigh, and whatever else you want. Log that and your weight and email it to yourself. Refer back to it.
If you waist gets smaller and your weight stays the same or goes up, congrats, you’ve probably put on good healthy muscle.
Sounds like you are in a much healthier territory, don’t be discouraged. You could also be shedding fat and building muscle. Everyone is a bit different, and sometimes it can really be difficult to see the positive changes yourself, just the weight going up.
You hadn’t stepped on the scale in a while, so dont panic. Depending on the day and time you could be up or down 5lb in 24 hrs. If your still in a large shirt and your pants still fit fine this isn’t something to discourage you. Weight is good to track because it is an objective measure of your mass to make sure you are staying on track, but at 6ft tall you can’t get bent out of shape over one weigh-in.
You’ve upped your exercise significantly. My money Iis on muscle gain
Also remember that a 5lb swing is nothing. I’m maintaining, but yesterday I was up 6lb (I weigh daily), but I knew I had a couple sodium heavy days and my carbs were up for a day (low carbs here), so was totally expecting to be up. Even something like high fiber can add to it.
Start weighing yourself more frequently. If you can, weigh yourself before and after eating to get a better idea of how certain foods affect you. Also, you don’t necessarily have to eat less, but change what it is you are eating.
You can lose tons of weight on OMAD without doing any exercise if you eat a normal meal and no snacks. Why? Because you are only eating one-third of the calories you were eating before. It’s not the exercise that drives weight loss its the calorie loss.
I bet you’re eating a lot more calories in your OMAD than you think you are. You might also be consuming high-calorie exercise drinks. Eat less and eat better at your one meal a day and stop drinking exercise drinks.
Yes this describes my situation because of fatty liver, insulin resistance, high insulin levels. No way to cure that with calorie restriction & exercise. Those that try get pre diabetes turning into diabetes & liver fibrosis, also me. I had to treat metabolic syndrome to make progress & stop progression.