Exercising does not always equate to losing weight. And being fitter doesn’t necessarily mean a lower number on the scale. Although it can be discouraging for some, weight gain after a sweating session is completely normal. From constipation to hormones and even the type of food you eat after working out, there are many factors that can contribute to this common situation. These are the reasons why that escalation could be happening in you.
1.Water retention
The amount of water in your system has a major influence on your weight. For example, what many people think of as weight loss is really just water loss from sweat. And with a higher number, you are retaining water. Apparently the amount of water can make up to a 10 pound difference on the scale! That’s why diuretic diet teas are all the rage online: They flush water out of the system but don’t actually cause true weight loss.
2. Other forms of body mass
The mass on your scale is not simply your body weight. It is a unique combination of bone, fat, muscle, connective tissue, air, urine, intestinal gases, blood, lymph, and brain. Immediately after a workout, the complex mass caused by all of these factors can change. It can change due to how hydrated you are or how inflamed your muscles are after a workout.
3. Muscle is denser than fat
Muscles often appear more attractive than a lean physique. Add strong curves and a healthy appearance. Due to genetics, some of us gain muscle faster than others. And every time we gain muscle, that number on the scale goes up. But that’s not a sign that you’re “turning up the volume”; you can definitely be losing body weight while your scale weight is increasing at the same time.
4. Hormonal changes
Hormonal changes often cause fluid retention, which, as we discussed, is one of the main reasons for temporary weight gain. Premenopausal and menopausal women can experience body weight fluctuations throughout the month, so this is totally normal. The same goes for women before or during their period when it comes to bloating. If you eat sodium-rich foods that you crave during your period, this also increases the likelihood of water retention.
5. Muscle damage
After a workout, our muscles experience inflammation. This is especially true for those who train with weights. When that muscle tissue is damaged, it initiates a repair process that allows them to grow and get stronger. However, this temporary structural damage to muscle tissue cells can lead to a buildup of white blood cells, which can show up as weight gain after a workout. If you feel sore a day or two after working out, you can bet this is probably happening to you.
6. Supplements
Supplements or nutrition can also cause weight gain after a workout. Since exercise deprives our body of glycogen, we often replenish it after a workout with carbohydrate-rich beverages. While carbohydrates help us recover, our bodies retain three grams of water for just one gram of glycogen that it stores. Creatine can also cause fluid retention.
7. Fibrous foods
If your diet is full of fiber-rich foods and you usually replenish energy with them after exercising. Fiber makes the colon retain water. Insoluble fiber can also increase the weight of your stool. While you should by no means avoid fiber, it’s worth knowing that before you have a bowel movement, it can manifest as weight gain.
8. Increased muscle fuel
The process by which our body provides energy to new muscles can also add weight through water retention. Glycogen, which is converted into glucose by muscle cells, is the source of energy. When you exercise regularly, your body begins to store more and more glycogen to fuel that level of exercise. Glycogen needs to bind with water as part of that process, which can add some temporary weight at first. Once the muscles get used to it, they won’t need as much glycogen.
Is it worth paying attention to?
Ultimately, these small fluctuations are not an indication of your overall fitness and are nothing to worry about. A number on the scale should not define or track the progress you have made. Human beings are complex and being lighter definitely does not equate to being healthier.
