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You started to exercise regularly and decided to weigh myself to assess the results. And what you see: after training your weight has increased! Don’t worry, this strange fact may be entirely logical and understandable explanation.
Possible reasons could increase weight after workouts
Before starting to analyze the weight gain, dvaitam note an important point. In the process of weight loss may not be permanent weight loss. Periodically, the weight will stay for a couple of weeks (and sometimes month!) and even to increase – and that’s absolutely fine. Even if you do everything correctly, your weight will not melt at the sight.
By reducing the weight of the body gradually and slowly adapts to the new conditions. Give him time to change biochemical processes and stabilization of weight.
1. Swelling of the muscles
The most likely reason for weight gain after exercise is swelling of the muscles. After unusual exertion in the muscles begins to linger on the water, and they increase in volume. It is temporary and has nothing to do with muscle growth. After a couple of weeks they will be back to normal, and your weight will go down.
What to do with it?
To do nothing is a natural process in the body, will not escape from him. Wait 2-3 weeks, muscles adapt to the load, and the weight will go down. Here the main thing not to be afraid of numbers and planned to continue training, not paying attention to the scales. Also, don’t forget to do a good stretch after a workout: quality workout stretching superbly tone the muscles and help in creating beautiful topography.
2. Excess calorie daily diet
Do not think that if you exercise, then you can eat in unlimited quantities. This is not so. Average exercise helps to burn 300 to 500 calories per hour, and it’s just a piece of lovely layer cake. If you eat more than your body can metabolize, you will not only not lose weight, but you will gain weight after a workout.
What to do with it?
Stick to moderate power, and even better start to count calories. Successful weight loss is 80% established diet and only 20% of regular sport. Keep a food diary, count calories, avoid sweets and junk food. Sport will not lead you to your perfect body, if you don’t change eating habits. Alas, but it is.
PROPER NUTRITION: how to start step by step
Popular misconception, why can increase weight after workouts
Many believe that weight gain after exercise is the result of muscle growth. If we’re not talking about strength training with big weights and protein food, then this is an absolute fallacy! Even if you really want to build muscle girls very difficult: in the month muscle gain in the best case will be no more than 500 g. in the ordinary training muscle growth will not be so worry about it no need. The maximum you’ll get their tone and make the body more fit relief.
Four important advices on how to make your workouts effective:
- don’t get up every day on the scales and don’t panic because of the numbers
- monitor your diet
- do a good stretch after a workout
- do not be afraid to exercise: even if the first time after training the weight will increase, your body will be closer to its ideal shape
- measure the volume and look at changes in the quality of the body, taking pictures.
Questions and answers, why weight increases after training
1. I started to exercise regularly, to lose weight in 3 weeks weight is not diminished. This means that I’m losing weight?
During physical activity the muscles retain water, so from your training weight may increase or stand still, while body fat will go away. Try to measure the volume and look at changes in the quality of the body (to take photos), it’s much more visual way to monitor the process of losing weight.
2. I’ve been training for a month, but the weight increases. Measure the volume, look at the photos “before and after” is virtually unchanged. What could be wrong?
For weight loss it is not enough just to train, you need to follow the diet. As we have said, 80% of success in losing weight depends on nutrition. Exercises help to tighten the body, improve its tone, to get rid of sagging, but the process of losing weight and getting rid of excess fat is only possible with the calorie deficit. If you are losing weight (regardless of whether you have training or not), then you need to reconsider the food.
3. I try to eat right and exercise for a long time, but the weight is not reduced. Why?
The main law of weight loss: eat less than the body is able to spend no energy during the day to start the consumption of fat reserves. Based on this and all diet or food system. One of the most convenient and effective methods to control food for weight loss is counting calories. In this case, you will not be restricted by set of products and will be able to plan your menu for the day: the main thing is to stay within the given figures, i.e. to eat with a calorie deficit.
Counting calories: where to start?
If you eat correctly, it does not mean that you eat a deficit of calories. Even healthy food you can iterate over its permitted limit. In addition, very often during sports loads increased appetite, the body therefore tries to compensate for lost energy. So you can unwittingly eat more: more likely to bite, there are more three-dimensional portions, choose more high-calorie food. Without control and the precise numbers we are not always able to correctly create a menu for weight loss.
4. I count calories and exercise regularly. The first 2 weeks the weight was falling, and now 2 weeks has not diminished. What to do?
At the beginning of the process of losing weight is usually the most intense weight reduction. As a rule, in the first week 2-3 kg and many expect the same swift results further. But this rate of getting rid of extra pounds is only the beginning. These 2-3 kg left in the first week, not reduction of body fat, and changes in water balance in the body. Due to the reduction in the number of carbs and junk food from the body leaving the water, so there is a good “plumb”.
The normal rate of weight loss 0.5 kg for 1-2 weeks, and then not always. You have to understand that the process of reducing weight shouldn’t be permanent and unchanging. Weight may slightly rise and fall, and this dynamic within the week or month may not give any explanation. For example, here is a typical schedule of weight loss with daily weigh-in:
As you can see, the weight is constantly changing, he does not drop systematically. But if you look at the whole picture, you will see that weight goes down. Although some days he doesn’t change or even, on the contrary, grows.
Also, remember that the lower your initial weight, the slower will be the decrease in weight. For example, in this example, for 4 months the weight has dropped only 4 pounds (even less). And it’s completely normal and healthy pace. So please continue to eat a caloric deficit and train hard and your goal will be achieved.
5. For the first two months went weight loss of 6 kg. is coming to the end of the third month, and in the last 30 days the weight has not diminished one bit. What to do?
Most likely you caught a so-called phase of “plateau” where the weight is in place for a long time. It’s kind of a mark, during which the body adapts and consolidates the results. Read more about how to get out of a plateau see plateau when losing weight.
See also: 10 reasons why can increase weight for weight loss.