How tall are you/how much do you weigh? If you are fairly overweight, chances are that your big losses are a lot of water weight, and the "gain" is the same - water. It is pretty difficult to gain 7lbs in one week, and that would have to be some very extreme gorging. Are you new to your weight loss effort? The first few weeks can be misleading on the scale due to body fluctuations.
I wouldn't worry about it, just keep in mind the steady losses over a period of time.
5'10 and 238lbs is not too overweight, so losing 7lbs a week is unrealistic (and so is gaining 7lbs). You are experiencing water fluctuations (not just water intake, but just in the body in general).
If you diet down at 1200-1500 calories, you will be losing substantial muscle mass, especially with such low protein intake. I would recommend revising your meal plan. Fat loss, not muscle loss, is the goal.
Remember for a man, muscle is easier to build and you can change/recompose your body's shape faster. For example, my husband has been a weightlifter for about 10 years. He also is 5'10 and 232lbs, but looks very strong without much fat at all.
I think a smaller calorie deficit (maybe 2000-2200cals) and a solid weightlifting program will give you better results than a starvation diet (which, for a 5'10 238lb man, 1200 calories is pretty much that)
Be careful of guestimating on nuts especially - a tiny amount is easily 250 cals
5'10 and 238lbs is not too overweight, so losing 7lbs a week is unrealistic (and so is gaining 7lbs). You are experiencing water fluctuations (not just water intake, but just in the body in general).
If you diet down at 1200-1500 calories, you will be losing substantial muscle mass, especially with such low protein intake. I would recommend revising your meal plan. Fat loss, not muscle loss, is the goal.
Remember for a man, muscle is easier to build and you can change/recompose your body's shape faster. For example, my husband has been a weightlifter for about 10 years. He also is 5'10 and 232lbs, but looks very strong without much fat at all.
I think a smaller calorie deficit (maybe 2000-2200cals) and a solid weightlifting program will give you better results than a starvation diet (which, for a 5'10 238lb man, 1200 calories is pretty much that)
Be careful of guestimating on nuts especially - a tiny amount is easily 250 cals
It means that the body's tissues sometimes retain water, and this can make your weight go up. Eating salty foods and not drinking enough water, or being in the heat all day and not getting enough water, can both lead to water weight. Oddly, drinking more water helps to reduce this because it flushes out the salt, and the excess water goes with it.
It might help for you to keep a written or computer log of what you eat instead of just guessing. What kind of fruit for breakfast? How much of it? What kind of vegetables at dinner? How much meat--4 ounces? 6 ounces? How many nuts in a typical snack, and how many times a day do you have them? Being more precise can help you see exactly what you're eating.
1200 to 1500 is, in my opinion, too low for someone your size. But before you can think about changing that, you have to track your food more accurately.
Ahh, it sure is lovely when a man realises how horrible water retention can be to us ladies! Haha, sorry, but I had to say I dealt with this last week.
7lbs is a large amount for the span of one week, I vote water retention as well. I also think your not eating enough in the morning, you should incorporate a good balance of healthy fats, complex carbs, and lean protein.
I second weight training, it's amazing how it transforms your body. You build muscle which in turn benefits you even when your not working out. It raises your resting metabolic rate so your burning more calories afterwards as well. It also plays a big factor in body composition as well.
In my opinion, estimating is not the best way to go if counting calories :/
I don't think I am over estimating. The fruit, salad boxes I eat have the calories stated on the label as with the nuts, sandwiches. The only thing I do estimate is the dinner I cook. If anything I over estimate that.
Why is my weight yo-yoing? The more I lose the more comes back?
I dealt with this last week.
