water retention...hermm

I'm kind of curious about water weight retention.

For the past month, Ive been generally watching what I'm eating, I'm not counting calories but I am making sure I eat healthy.

An example day:

-cherrios with 1% milk and a cup of frozen blueberries with banana for breakfast

-lunch: a subway 6 inch roast chicken on honey oat with no fat sauce and a cup of orange juice

- supper: a chicken breast, a soy burger patty, chopped and mixed with tomatoes, cheese, and no fat ranch dressing (another glass of orange juice)

snack: tuna, or a protien shake occasionally...

Prior to this month, I was drinking alot of diet cola as well. I've dramatically reduced the amount of diet cola i drink, now substituted with water and an occasional orange juice.

I know alot of people recommend more meals and smaller ones, but that just led me to eat excessively. I can control portions easier this way.

I have been working out 5-6 days a week. in sort of a 2 day cycle: 1 day strength training of random well rested muscle group and then 25 mins cardio, next day 3, 25 minute cardio session cylces between running ellipitcal and stair stepper. (All at 80% heart rate intensity, machines tell me i've burned around 1100 calories by the end of that work out, and the "dryness" of my clothes agree lol).

I noticed after 3 weeks of this workout that ive lost a few inches...but NO WEIGHT. Not a single pound. I've also noticed strength gains, but not a single pound lost. I dont believe it's a case of "muscle volume is less than fat", i think i'm holding water.

If i maintain this workout theoretically, i should have lost at least a pound a week, but instead nada. I think it's water retention, and eventually it will all just disappear in a short period of time. (my hard work wont be in vain)

Anyone worked out at similar intensities and found the "muscle is heavier than fat" theory to not exactly be fitting? Share what you think is going on.

Hi there,

If you're losing inches then you are most likely losing fat and building a bit of muscle. What leads you to think that you're retaining water instead of losing fat?

Looking at your diet... I would add some protein to meal one, replace the orange juice in meal 2 with a piece of fruit or side salad, add veggies to meal 2, and add some healthy fats in the form of flax, fish, avacado, olives, olive oil (could do olive oil vinegarette instead of that no fat dressing), nuts, and coconut oil.

How much water are you drinking? If you really think you're retaining water (which I don't really believe you are) then drink 1-1 1/2 water for a few days and weigh yourself. If you're body is truly holding on to water simply increasing water intake and flushing your system out should help immensly.

Workouts... I would do full body workouts, which it sounds like you're doing, sticking to mostly compound exercises (squats, deadlifts, lunges, step ups, pushups, pullups, bench press, pull downs, rows, military press, dips).

Honestly, I think scales are crap and scale weight is not a good indication of progress. Yes, it could be that you're retaining water or it could be that you're losing fat and gaining muscle or it could be a little of both. You might try having your body fat measured, then have it measured again in a month (by the same person using the same method of measurement) and see what you find. Body fat measurements, while aren't always the most accurate, are a better way to track progress than scale. Other options would be to take progress pictures and compare every couple of weeks or continue to take measurements.

So the machine is telling you that your burn 1100 calories in only 25 minutes? Keep in mind that those machines are rarely accurate when it comes to measuring calories burned. When you plug in your stats to you improve the accuracy, however those machines are only guestimating your caloric expenditure and can be wayyyyy off.

Hope this helps.

Cassie

True water retention will tend to give youa "bloated" look as well. This will happen if you consume too much fat. Also, you said you recently stopped drinking diet soda. Artifical sweeteners can cause water retention issues as well.

I'm with Cassie though, doesn't sound like retention to me. Congratulations on inches lost and strength gained!

Oh, haha No, I meant 1100 calories in my 1 hour session... That would be insane to do it in 35 mins.

Thanks alot for the input ladies, I think you're right, it might be too much milk and cheese consumption that's giving me this impression...I'll keep at it, even for just enjoyment's sake *and as of today's unemployment's sake*

I'm sorry to hear that. Good luck to you. The news guy yesterday said "I'm proud to report that the numbers are in and the recession is over." But I've been out of work for over six months so I think I'll wait until I start getting work again to listen to him.

I would also say that this is a good opportunity to focus on your health and well-being. Exercise wards off depression, in addition to its innumerable other benefits. So stay motivated and we are here if you need anything else!!

Oh, haha No, I meant 1100 calories in my 1 hour session... That would be insane to do it in 35 mins.

Thanks alot for the input ladies, I think you're right, it might be too much milk and cheese consumption that's giving me this impression...I'll keep at it, even for just enjoyment's sake *and as of today's unemployment's sake*

Oh gosh I'm so sorry to hear that you lost your job. I lost mine almost exactly a year ago so know how that goes. Luckily I was able to find another. I hope the same goes for you!

Good luck to you and please keep us posted on your progress!

Cassie