Your muscles use water to convert glycogen stored in your body into energy for their use. The body stores about 500g of glycogen. It takes 3 molecules of water to turn each molecule of glycogen into energy. Therefore that's 1.5 kilograms (or 3 pounds) of water that your body might need.
When you take up a new exercise programme or increase it, the body stores more water, not really being sure exactly how much it needs for this increased new demand on the muscles. It wants to be ready next time you do something foolish like that 5k run and demand all that energy again. :) So it kind of hordes it up as if to say "Ha, NEXT time I'll be ready for you!".
But your body gets used to any level of exercise and reduces the amount of water it needs to store as it gets used to how much energy demand you ask of it on a routine basis. So the extra water weight goes away pretty quickly.
The upshot of all of this is that it's quite common to gain 1-2 pounds immediately on starting a new exercise program. It shouldn't be more than 3-4 max, and it tends to go away in anywhere up to 6-8 weeks. Meanwhile, you're still losing fat, and that will show up on the scale in time, especially as the water weight decreases.
I know this may sound as a silly question but why will I retain water if i exercise more. I drink more than 8 glasses a day so shouldn't my body not retain water? I wonder why the body retains water when I increase my exercise for the week.
UNIDENT, I entered the recommended weight loss rate of 12 months that i was given so I am not sure. But maybe you are right and thanks for the input.
Thanks all for the responses I feel less worried now and will try to stay at the lower end of the recommended calorie range.
The question is - why is the automatic calculation so different to your manual one of the same formula? There has to be different inputs - perhaps you use a rate of loss in manually calculating it that doesn't match with your current goal date in the system?
Recheck fitness and weight settings on the system so that they're what you were using to manually calculate it, and you'll get that same range that you calculated.
And no, gaining 2lbs is NOT because of eating up to 1870 calories max. That is still going to cause weight loss in you - most people need at least that and often much more just to maintain their weight. You don't gain on so little.
What SPOORK said. You will retain water, a little.
However, if you are increasing your exercise, it is ESSENTIAL that you eat enough, so don't discount those calories. Also, be sure you are lifting nice, heavy weights and resting in order to build muscle so you can burn fat! It's not calories that do the burning, it's the muscle you gain that will stoke your weight loss.
It's normal to gain a little when increasing your exercise due to water retention. It's also normal for your weigh to fluctuate daily. I'd stick with the recommended increase and reevaluate in a few weeks. If you continue to gradually gain weight over the next few weeks then adjust your calories.
This automatic value was updated last week (increased from 1420 -1870) when I increased my cardio workout (from 30 mins 3 days a week) to 30 mins for 5 days per week. Since then I have gained 2 pounds and am wondering if it was because I increased my calorie intake based on the automatic recommendations.
I manually calculated my calorie range based on the SP calculator. I got it to be 1220 -1570. But this was automatically set between 1550 - 1900. Should I let the automatic range remain or change it to what I calculated?
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