I have been doing great on the beach but today I got on the scale and I am up 3.5lbs. I looked back at my food journal and the only thing I changed since last weeks weigh in was 1 bowl of cereal 2 mornings ago. Any suggestions? I have been working out a lot too! I don't think it's all muscle, but I will say that I am super sore from yesterdays workout. Should I cut back to phase 1 for a few days and then start reintroducing food again?

1 bowl of cereal sure didn't cause your weight gain of 3.5 lbs.

My guess is that it is the combination of muscle and water.

I've found that when I exercise extra hard, or do work around the house that uses muscles that are not used to being used, I find that my weight can fluctuate by 2 or 3 pounds or more. I can almost always tell when I'm going to weigh more for a couple of days...I have sore muscles from the exercise or work.

I sure wouldn't drop back to Phase I...just monitor your weight for a few days, I'll bet it goes back to where it was.

Thanks for the words of comfort and adivce Pstar! As someone who just recently met goal that feels good. I won't drop back down to Phase 1, but I will be a bit more mindful of what goes in my mouth when. Off to exercise right now!

Cybil

You can't gain muscle that fast. However, when you do exercise your muscles will retain water. And, eating carbs causes your body to retain water.

And, salt intake and numerous other variables (undigested food, constipation, menstral, contribute to water retention)

What type of cereal are you eating? Should be very high fiber.

I had Japanese food one weekend and Red Lobster the other weekend. Two weeks later, I've gained almost 8 lbs.

That's pretty common to gain quite a lot of weight when you reintroduce carbohydrates. Your body stores water with store carbohydrate (glycogen) and your weight can shoot up quickly. I gained 4 lbs in the last 2 days because of this. I expect it to leave just as quickly though.

The cereal I ate was Kashi Heart to Heart multi grain. It is all good stuff and SB approved. http://www.kashi.com/pressreleases.html

I hope this is just a minor blip, but I am being more careful with the fruit carbs and think I will stay way from grain again until I drop back down.

I've had the Kashi Heart to Heart for several months with good weight loss.

And...it's is really good w/strawberries!

Here is the nutriet profile:
Total Fat 1.5g
Saturated Fat 0g 2%
0% Cholesterol 0mg 0% Sodium 90mg 4% Potassium 120mg 3% Total Carbohydrate 25g
Dietary Fiber 5g
Soluble Fiber 1g
Insoluble Fiber 4g
Sugars 5g
Other Carbohydrate 15g 8%
20%
Protein 4g

so that's 20 available carbs per serving, of which 5 is pure sugar and 15 is other (starch I guess). With 5 g of fiber, 4 g of protein, and only 1.5 g of fat, I don't think this cereal would be a #1 choice in my book. I'd look for something with 10 g of fiber. Add a little splenda and you've got a good choice.

When you add all the fiber together you get 10g which isn't as high as some cereals, but I like this one because not only does it have a lot of good stuff in it, it doesn't have anything that I am allergic to in it! Thanks for the breakdown though. I won't be having it every day, but I think I'll stick with it.

No, it is 5 g total. You add the 4 and 1 to equal 5. (+ 20 other carbs to equal 25 total)

Still probably an OK choice.

Hi! I know how frustrating that scale can be!! Just give it a few days and then get back on-I bet the weight will have disappeared. When I was weighing myself everyday the little flucutations would drive me crazy! Once I started weighing in ever week the results were much better! Good luck!!