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Post-workout nutrition or supplement use may also cause a certain degree of weight gain after working out. Exercise—particularly prolonged endurance exercise like running or cycling—depletes the body of glycogen. It’s very common for trained athletes to consume supplement beverages after exercise that contain carbohydrates.Here, four things you need to know according to experts if you’re gaining weight while working out and eating healthy.
1. Water Retention After Exercise Water can alter your weight by as much as 10 pounds (or more).2. You’re gaining muscle. Another reason you could be gaining weight working out is that you’re building muscle faster than you’re shedding fat.
The general consensus in the fitness community is that the most muscle weight someone who is new to fitness will gain is about two pounds a month, but that’s not a hard-and-fast number.A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation.
Those two conditions in your muscle fibers are the reason you may gain some weight. Your body responds to the micro tears and inflammation in two ways that cause temporary water weight gain.But when you first get the tiny tears, your body may retain more fluid in the muscles as part of the healing process.
Your muscles will also store extra glycogen as they heal, which causes more.“Exercise is a stress on your body, which creates micro tears in your muscles, and the inflammation from those tears will cause you to retain more water.Some of the temporary weight gain after exercising might also be caused by the way that you’re fueling yourself, especially if you’re eating for an active lifestyle. The American Council on Exercise notes that the diet of an athlete tends to focus on carbohydrates.Muscle is more dense than fat.
With the addition of working out and assuming your diet has been the same and consistent the entire time, it is most likely that you may have lost some fat but gained muscle mass, hence the net gain in weight.Just because you worked out doesn’t mean you can pig out on a crazy, carb-heavy meal. In fact, doing this could be one of the reasons why you’re gaining weight instead of losing it.If you are gaining weight while participating in mainly aerobic workouts, you are probably not working at a high enough intensity.
If you were gaining weight before you began exercising you will need to burn enough calories first to stop the weight gain, then to create weight loss. You typically need to burn 3,500 calories to lose one pound.I’ll have breakfast (250-300 cal) before I work out. But I always weigh myself directly after that breakfast and then get prepared to exercise.
I weigh myself directly after the workout. So the only components are working out and water. I understand that when you gain muscle and when you retain water you gain weight.Sometimes, the body just needs time to adjust. “Don’t pay attention to the scale,” Lauren Buckner, owner of Body by Buckner in Washington, DC tells ESSENCE. “Pay attention to how you feel.There may be other contributing factors that can lead to weight gain, even if you are working out.
Certain medical conditions may cause weight gain, as may certain drugs, so check with your doctor if you suspect either of these reasons. Stress and tiredness can also lead to weight gain due to the hormonal changes they can bring about in the body.Weight gain can occur from eating or drinking more than you think you are.
Especially after working out hard, you may sometimes think you “deserve” a bigger portion. The American Council on Exercise recommends “meal timing.” Your glycogen stores have been depleted by your workout and you should eat within 30 to 60 minutes of working out.To tell you the truth, gaining weight can’t be dissolved down to one single reason.
In fact, for most people putting on excess weight comes down to a combination of causes. Those factors usually build and come together over time, and wind up affecting their diet, exercise routines, and lifestyle.
List of related literature:
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| from Nutrition For Dummies®, Pocket Edition |
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| from Belly Fat Diet For Dummies |
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| from Reference Guide for Essential Oils |
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| from Nursing Care Plans & Documentation: Nursing Diagnoses and Collaborative Problems |
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| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Health Promotion and Aging: Practical Applications for Health Professionals |
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| from Power Eating-4th Edition |
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| from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality |
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| from The Perfect Gene Diet: Use Your Body’s Own APO E Gene to Treat High Cholesterol, Weight Problems, Heart Disease, Alzheimer’s…and More! |
65 comments
This explains so much! I always stopped weight training because I always stopped losing weight or gained weight whenever I started.
Hello maam.thank you for the explanation.
Actually I was 74 kgs and used to do exercise like sun salutations and stretching and some for belly fat reduction I used to do for 30 -40 mins daily…
Now during lockdown since 2 months I increased my exercise routine with few more for thigh reduction and plank for 1 min and I exercise for 1 and half hrs daily.
My weight went upto 80 kgs…will it reduce in the future is it the muscle
I eat healthy, I cut junk food, I drink eight cups of water, I workout two hours a day, not only did I not lose weight, I gained weight
From absolutely no exercise I exercised yesterday. I didn’t do anything severe except squats. I know it’s only been a day but I saw a weight gain and got scared. Will it be best to check my weight once the soreness goes away? I am committed to being healthy please let me know. Thank you so much. You are the only person who impressed me on utube.
I’ve gained 5kg after 2 weeks of eating 1000 calories, and mostly vegetables. I feel like this is a lot more than you said, but again it is 2am.
Thank you so much! I’ve been exercising, dieting, changing my diet, (OCCASIONAL snacking), and more. My weight keeps fluctuating and it’s extremely difficult to look at it.
Even worse is that my weight gains are always greater than weight loss and it always makes me so upset. It’s happy to see I’m doing the right thing.
Thank you for your inputs. I was feeling highly discouraged even after exercising i gained weight rather than loosing
Omg thx so so so much I’ve been working out and drinking lots of water AND eating healthy and eating less and I gained weight thx so much!!
I’ve never heard that about the water and protein/carb connections. Makes good damn sense.
Are you familiar with OrangeTheory fitness? It is a heart rate based work out that claims 24-36 hours in the ‘after burn zone’ will result with a high impact work out. Your video claims we have about 3 hours in the afterburn zone?
The reason why you guys are gaining weight because of you are actually gaining muscles. I currently did the chloe ting’s workout for 2 weeks, i didnt lose any weight but i can feel im getting fit because i can see my clavicle clearly than before
Doms explanation that makes sense! Hallelujah you save my life. I get Doms and it gets me down. I just wish there were more ways to treat it that rest ice etc.
Gave up cardio and done heavy weights this must be why I’m gaining
Wow, am I glad I found your channel. I’m actually going through this process right now. All of a sudden, I gained three pounds and I know I was careful about tracking my meals over the holidays because I’m doing the WW freestyle blue plan and I’m following that carefully. It all started after going back to the gym the day after Christmas when I started to increase my duration on my cardio from thirty minutes to an hour, on the stationary bike, doing the random hill program. I’ve also increased resistance on quite a few resistance machines these past few days. And yes, I do have some soreness in my abs and quads, due to the increase of activity. I will definitely keep going with my regimen, because I’ve seen that with a lot of hard work and dedication, anything is possible. So far, nearly fifteen pounds lost, and when I drop those last few that I found lately, that should equal almost twenty pounds lost. I also looked at myself in the mirror and my mom says I don’t look like I’ve gained anything, Clothes are loose too. Thanks for posting this.
In conclusion: DRINK LOTS OF WATER, EAT LOTS OF FIBER, ANDDDD YOUR PROBABLY LOSING FAT AND GAINING MUSCLE SO JUST KEEP AT IT UNTIL YOU REACH YOUR GOAL. DONT GET DISCOURAGED. All love, goodluck yall ��
It’s been a month now and still stuck…. with good eating, cardio and weight trying but I’ve notice some inches off but why do the fat start chiming off im going on my 6th week trying sooo what now
Thank you for your answer!! I’m 43 male weight was 196. Now that I’m working out I’m 202 lbs. like wt? Eating right no soda etc…yes I’m sore I’m hurting. Former US Marine and wrestler!! Thank you Ma’am your the best
This is my real problem and so i always avoid working out.. i gain too much weight when i workout and it really upsets me everytime. But now i know why. Thanku for the video. Can you upload video regarding exercises and diets to be done for the same
Thank you. I feel so much better now after watching this vid. I went on the scale yest morning and dropped 3 lbs then went straight to the gym and incorporated some strengthening exercises and ate a lot less calories than the day before. I jumped on the scale this morning and gained back the 3lbs overnight and I was like WTF?!?!������
Now it makes sense. You gave me the motivation to keep doing what I’m doing. I will try not to jump on the scale again until a week or two later so I don’t freak myself out again.. ������
P.S. I also incorporate intermittent fasting…
Okay but how long will this “weight gain” last? A few weeks?
Dear Christine, I have a question for you and Im so hopeful you will see it and answer me. Im recovering from anorexia, and lastly got my permission to get back to my sport regimen which includes walking and sometimes light running (only on negative incline lol). I started to do that, I go for 2 hours walk 3 days a week and I have a beautiful road trip. The problem is, that sometimes when I wake up the morning after, usually after combining some running, my whole body gets swollen like a balloon. My legs had changed their appearance, my belly feels hurt and full of fluids, even my face. Im all hurt, sore, and suffering from medium edema as I press on my ankle and marks are staying for seconds. I drink a lot of water, and try to sleep well, but the problem doesnt seem to be solved. Its been a month of training and as I do it I really enjoy it, but suffer from the after consequences. Do u have any idea if something that I do is wrong here? What does it setm from? How long will it take for my body to adjust to this sport and to my muscles to rebuilt. Could it be from a lack of protein maybe? (I dont think I consume enough protein for a day) or from the fact that my potassium level is a bit low? (Struggling with hypokalemia situation but taking Ultra K and its getting better)
I really suffer here since the sport helps my anxiety and mood, but my body image is getting worse…
Much appreciate! Thank u!
Good video, I went from a size 38 waist too 36 waist, 3x T-shirt too 2x, but my weight is still the same.
I think this was happening to me. Last month I really started eating carefully and began going to the gym again. I quickly lost a few pounds, but then overnight gained it back. My weight stayed steady, and I couldn’t figure out what was going on because I was doing everything right.
So I have to stop working out or keep going?? I HAVE TO LOSE WEIGHT!!!
Thank you so much for this video. So tired of everyone just saying lower your calories or work harder. I am a fan of you saying that you don’t have to be in excruciating pain to make gains. In the past, that has been very true for me, and pain has led to injury. It’s just my body. Annoying, but true. So I am totally with you on the not buying into the “no pain, no gain theory.” So, I didn’t change my eating at all, but I did add in some running and upped my weights a bit. Suddenly, I gained 6 pounds over about two weeks. I could tell it was not all muscle. It was water. My blood sugar is great. It wasn’t that. So this is fascinating. I have been more sore, and my body does tend to get inflammation quite easily (so I increase my workouts very slowly). But what you are saying here makes sense. I’ll hold on and see if, as I get used to my increases, if the weight falls again.
Because I’ve been a sloth for past 2 years following divorce. What’s unreal is how I’ve retained most of all the muscle I had put on. Thank God.
Thank you so much for explaining this. You madame feel better now that I know this. You are awesome.
I gained 14 pounds in 2 weeks. I no longer have a scale….or a wall.
Thank you for keeping my motivation! I was getting discouraged
So basically, you’re telling me it’s normal and I should keep going with my workout and my diet?
Imfao I love how we all gained 15 pounds loll but guys I think that’s muscle weight and I think we are going to stay that way for a little bit till the muscle burns the fat
every day I step on a scale and I gain 1-2kg. I cry every day because of that. I get bullied because of that. Before I was ashamed to be 50kg. Now I’m 67kg. I exercise and drink tons of water daily!! I just don’t understand!
Thank u because I’ve been working hard and the scale went up 2 pounds after training and lifting
I got injury at work a few days ago. I think it’s a over worked muscle in my arm. Its painful. last week I weight in at 126.5 this week I’m 129. Does a injury works the same way as sore muscles?
This happened to me too when I started a balanced diet.
After a month, the weight just fell off.
It takes 21 days to break a habit, think it applies to weight loss too.
Or it just takes about a month for your body to adjust and respond.
Trusting the process and being patient is key.
Glad I’m watching this kind of freaking out with the numbers but looking great
Awww we have the same type of all American pit. Chapin color! ������
Your dogs are SOOOOO cute! That little face in the back distracted me with cuteness.
Thanks for this video I have gain 5 lb and it was really annoying
tHIS TRULY HELPS TO CLARIFY THINGS FOR ME I HAVE BEEN WORKING OUT SO MUCH FOR THE FIRST TIME IN OVER 20 YEARS AND I GAINED 4 LBS OVER NIGHT WTF!!!!! I WAS SO PISSED OFF AND DISCOURAGED. THIS HELPS SO MUCH TO KNOW.
So what do I do to stop gaining weight everyday after a workout
During Corona i lost 22 pounds. Prior to that i lost 87 pounds. And now 2-3 weeks after i started working out again i started to gain weight! Up to almost 10 pounds!
I keep gaining weight even though it doesn’t look like that. I can easily fit into a s/small. But I still keep gaining weight. Even when I exercise and diet.
I need help I was 183 and i want to be 168. I started by eatting healthy and lowering how much I eat and drinking alot alot alot alot of water. Within 24 to 72 hours I gained damn near 6lbs. I hope this is what i am going through. I was sore after my workout to the point i couldn’t bend over due to abs hurting. Let me stay motivated and don’t give up.
Mam my weight body is 83 kg. I am doing exercise 12 days ago my body weight increases to 84.what will I do?
Thank you for this video. This is exactly what happens to me.
Is it ideal for work out 25-30 minutes each day? And can I workout morning and night each day? Please reply asap! Much love
I use MSM supplement after my workouts. It really helps me. If it wasn’t for MSM I would have quit working out.
I went on a 1/2 mile run and played basketball for 2 and a 1/2 hours. a couple hours later I felt bloated. All I ate was 9 chicken nuggets and broccoli ��
I’ve been trying to lose ten pounds and tone up. I’ve gained so much weight:`( I gained five pounds and I just wanted to throw my scale out the window! I can’t figure it out.
I am fed up with my water retention exercise and diet but can’t reduce 100gram o weight
I been getting it to weight full body training more and I used to weigh 137 now I weigh 140 is it because I gaining more muscle
I was on a diet and lost 5kg so I went back to eating normally and started to workout but I’m starting to gain my weight back and my face and stomach is getting bigger again ��
i gained weight while at maintenance currently wanting to build muscle, while maitaing a low body fat i am following the keto diet and had decided to lower my calories which is my fat intake to about 100 is this a good approach
the thing is that i work out regularly and eat healthy and count calories every day, last week my clothes we’re getting looser and looser, now my pants don’t fit and im so frustrated bc this keeps happening over and over again. i haven’t weighed myself but based on how my clothes fit i know i gained weight but im not sure if you can gain like 10 lbs pf water in a few days.
When I started working out I was 126, been working out every day for almost three weeks and I’m at 140. I hope it goes down! I’ve never gained weight this fast before.
THANK YOU so much for making this video. I literally fail everytime because im so hung up on the scale. I wreck shop in the gym, measure and prep each meal so when i see the scale shoot up I back off and fall off track. Not now. Not this time.
i was 53 kg 5 months ago and now i’m 57 kg it really sucks��
omg i feel so much better, i could hug you!!! You answered all my questions. I was so down in the dumps.
Yeah, I too am guilty of jumping through diet plan to others as well, I do believe that I must have tested every weight loss system that was available, however in the end not one of them helped me to reduce and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my cooworker who told me great things about it and so far to date I have successfully lost 18 lbs in 3 weeks!
If you got more shredded and more weight its called muscle not fat Ex: you gained 1 Kg muscle not fat
Thanks for the video.
It’s unreal. I’ve been doing IF and low carb plus cardio weight training. How the hell is the scale going up and staying the same��
I always thought it was because the muscle is heavier..never though about muscle retention…
I’ve gained about 7 pounds in 2 weeks and I’m super upset. Hoping it drops like you said
im 16 and during quarantine ive been working out insanely. ive been working out for 3 weeks and eating healthy and I just started drinking half a gallon-a gallon of water daily in hopes to lose weight. instead I went from 163 pounds to 169 pounds in a week. I dont understand why this is happening and im extremely discouraged and I just cried about this because I am so disappointed with myself. I need help lets put it that way. my goal is 145-150 pounds and nothing is happening. help me please lol
I have been eating right working out, walking and not eating anything after 7pm and i have gained 13 pounds. I am also going through menopause and on hormone replacement therapy. Do you have any advice for women who are going through menopause. This is so frustrating.