Here’s Why You’re Gaining Weight Even Though You Exercise Regularly
It’s frustrating when you’re trying so hard to lose weight, but you’re gaining weight while exercising. When you step on the scales no loss is reflected. In fact, it shows you’ve gained a pound or two.
Believe it or not, this is usually a good weight gain. Of course, if you’re eating more then this could be the cause. But if not, you can expect the weight to come off over time, so be patient and stay the course.
So why are you gaining weight while exercising?
How Are You Gaining Weight While Exercising?
When first starting an exercise program, your body goes through many changes. One of them is called adaptation. If you’ve gone from a sedentary lifestyle to an active one now that you are exercising, your body might be storing more glycogen which it uses as energy to fuel your cells.
Glycogen is made up of glucose and water. In fact, one-part glucose and three parts water. So what effect can this have on your weight? The average person carries about 15 grams of glycogen per kg of body weight. If we do the math, we see that a 200-pound person would carry about three pounds of glycogen.
However, when you bring exercising into the mix, the actual amount of glycogen stored can increase by quite a bit, meaning carrying more weight. As your body adjusts to its new lifestyle, this excess weight will come off.
Inflammation In Your Body
Another part of adaptation for gaining weight while exercising are the small tears which occur in muscle fibers as a result of your workouts. These small tears are called micro-trauma. And while small, they cause inflammation in the body. As part of the healing process, blood vessels to open up and white blood cells are directed to the affected area. This can cause swelling until the tears are healed. These small tears are what cause you to be sore after your first few exercise sessions.
Free Report: 15-Minute Fitness Workouts
You’re Gaining Muscle
Another reason is you’re gaining muscle. Because muscle weighs more than fat, as you lose fat and gain muscle, your weight might actually show more on the scale, but in reality you are getting healthier.
The number on the scale is only one indicator you should watch. Most people put way too much faith in that number. It can fluctuate a lot on a daily basis depending on what is going on inside your body.
Stop Gaining Weight While Exercising
Regular exercise is only one part of the equation when you’re trying to lose weight. To see the best results from any exercise plan, you’ve got to eat a healthy diet too. Healthy weight management is all about calories in and calories out. You still have to make sure you burn more than you eat.
Below are 5 “Diet Commandments”. These guidelines are essential for superior results. Sadly, many dieters miss out on one or more of these rules and can’t figure out why they’re gaining weight while exercising.
Building A Righteous Bod: 5 Commandments Of Smart Dieting
1. Thou Shall Eat More Protein
Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss. Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.
2. Thou Shall Eat Regularly
You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay. Feed your body frequently throughout the day to avoid food cravings and energy lows.
3. Thou Shall Prioritize Fresh Foods
When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life. Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.
4. Thou Shall Set Short Term Goals
One diet rule that you should abide by is to continually set short term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them. You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment. Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.
5. Thou Shall Avoid Fruitless Comparisons
Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to. Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you’re already a success.