You prepare a fat-burning meal, pack your stylish workout gear, head to the gym right after work to sweat it out for two hours, and then, feeling accomplished, you hit the sack with the hopeful thought that, "With all this effort, I'm sure to lose 2 pounds by morning!"
The next day, you step on the scale, and there's no change. You brush it off and keep going.
By the third, fourth, and fifth day... not only has the weight not dropped, but it's actually gone up by 2 pounds??
Let's delve into this disheartening topic: why do some people seem to gain weight with more exercise?
Why might your weight increase after working out?
If you're doing everything right but find yourself getting "fatter," it could be due to these reasons.
The following situations indicate not an increase in fat, but a gain in weight.
For those with a long-term fitness habit:
If you've been consistent with your fitness routine and notice a weight increase, it could be due to an increase in muscle mass.
How can you tell if this is the case for you? Look to your clothes, visual appearance, and waistline.
Your old clothes may feel looser, your muscles more defined, your body measurements tighter, and your strength increased.
This is why many people, despite unchanged body weight, experience a significant transformation in their physique after taking up fitness.
For beginners or those returning to fitness after a long break:
The phenomenon of getting "fatter" with exercise could be due to the following reasons, primarily due to water retention:
- Edema (Fluid Retention) Starting a new exercise regimen can put your body under stress, and the minor muscle tears that occur during workouts (don't worry, it's normal) might cause some water retention. Additionally, if you have a diet high in sodium or carbohydrates, your body might temporarily retain more water (the ratio is about 1:3). However, don't worry too much; regular exercise for 1 to 2 weeks should see the edema subside.
- Muscle Soreness When muscles that haven't been used in a while are suddenly put to work, there can be transient congestion between the muscles and fascia, coupled with a buildup of lactic acid, leading to temporary muscle pain and swelling. The swelling of muscles alone does not increase body weight; it merely makes the muscle appear larger, and regular stretching and relaxation can effectively alleviate muscle soreness.
- Other Factors Insufficient sleep, excessive anxiety, and high stress levels can lead to increased cortisol in the body, and hormonal fluctuations around menstrual cycles can also cause weight gain. Always take care to stretch properly and engage in exercises that improve muscle elasticity and range of motion, such as static stretching or yoga. Not only does this lengthen muscle fibers, but it also keeps your muscles more supple and prevents localized hypertrophy.
There are also reasons that could genuinely lead to an increase in body fat with more exercise.
1. Increased Appetite After Exercise
2. Miscalculating Calories
Many people overestimate the number of calories they burn during exercise but underestimate the number of calories they consume.
3. Diet Monotony, Consuming Only One or a Limited Range of Foods
4. To Improve Edema, Monitor Sodium Intake
Besides diet, exercise itself could also be a contributing factor.
1. Single Exercise Modality Relying solely on aerobic training without incorporating strength training may show significant weight loss initially but can affect body shaping in the long run.
2. Excessive Exercise, Working Out Every Day, and Feeling Anxious If You Miss a Session I've discussed the topic of over-exercising in detail in this article: "Are You Experiencing These 6 Signs? It's Time to Stop Exercising!" Fitness and body management require patience; it's like watering a plant—overwatering won't make it grow faster but will drown it.
References:
- [1] Crochiere, Kerrigan, S. G., Lampe, E. W., Manasse, S. M., Crosby, R. D., Butryn, M. L., & Forman, E. M. (2020). Is Physical Activity a Risk or Protective Factor for Subsequent Dietary Lapses Among Behavioral Weight Loss Participants? Health Psychology, 39(3), 240–244. https://doi.org/10.1037/hea0000839
- [2] Broom, Batterham, R. L., King, J. A., & Stensel, D. J. (2009). Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males. American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, 296(1), 29–35. https://doi.org/10.1152/ajpregu.90706.2008
