Sometimes after starting an especially vigorous workout regime but still the weight increases. Then what is the reason for this increased weight even after such a workout? According to an expert, any weight after an activity is likely due to a few factors, but that doesn’t mean one should stop exercise. People don’t understand that doing exercise is good even if they are gaining weight. Some of the leading causes of weight gain are water retention, sleep deprivation, muscle mass gain, post-workout inflammation, choice food, and other factors.
Reason for gaining weight –
When a person works out a lot, they only burn fat but work on muscles, leading to an increase in muscle mass. The amount of weight a person gets depends upon the exercise they follow and the diet they eat. Any extra physical activity causes growth and strengthening of muscle mass. This is mainly noticed in people who lead lazy life before. If plenty of protein is taken, which helps in muscle growth and strength training workouts, muscles mass will increase. Since muscle mass is denser than fat, there will be an increase in weight.
Weight lifting exercise can also help to grow muscles mass. If a person does strengthening exercise, then they must see an increase in muscles. A person must be regular in their exercise routine. In some cases, people do workouts for few days and then forgo the practice, which causes an increase in muscles mass and, in turn, leads to weight gain. In other cases, a person might follow a regular workout every day but after work may be continuously sitting doing nothing or might have worked so hard that they cannot move for 24 hours. These, in turn, stop calorie burning and causes weight gain.
The body provides energy to muscles by converting Glycogen, or sugar, into glucose. When regular exercises are done, the body stores more Glycogen to support the extra movement. Glycogen has to mix with water to keep the muscles. But later on, when exercise becomes a routine, less Glycogen is required to maintain the muscles, and slowly weight would be reduced.
The exercise regimen puts stress on muscles fibres. This causes some inflammation and micro tear, and these two factors in muscles fibre cause weight gain. The body responds in two ways to inflammation and micro-tears that cause temporary water weight gain. The 1st is the healing response. The micro-tearing damage and stress to the muscle fibres induce water retention in the body. A significant increase in overall weight might not be there as not all fluids come from water retention. Some come from other parts of the body.
There may be a small amount of inflammation near the micro-tears, and the body tries to retain fluids to repair it. But these changes are short live. After exercising, one will notice delayed onset muscle soreness in the 24 to 36 hours, which are the body’s natural response to those breakdown in muscle tissue and micro muscle tears. Exercise should not be overdone, and a proper diet should be taken and give the muscles adequate rest.
The weight loss program will be only successful when a person sticks to a balanced nutritional diet, exercise regularly, and rest properly. Many people do not get enough sleep. When a person wants to lose weight, then proper sleep is necessary. Lack of sleep can lead to a change in levels of hunger regulating hormones leptin and ghrelin. This result in increase craving which means increase intake of calorie. A person must have a good sleep between 7 to 9 hours if they want to lose weight.
Overeating after post-workout hunger causes weight gain. To shed the extra pounds, a person must have a caloric deficit. It is challenging to keep track of everything a person eats still, but a person can keep in a check at least once a week. If more calories are taken, then losing weight will be difficult. Depending upon the exercise routine a person follows, the person will feel hungry after a workout. If the workout routine is intense, then avoiding too many calories will also not help. Few calories are good for losing weight. Extra calories from sweets and snacks should be cut, but a person should know how much fuel and protein they need.
Minor adjustments in the food intake make a big difference. Try eating frozen fruits instead of ice cream and replace saturated fat with a healthy fat. Eat few processed foods and eat whole food. Instead of filling the hunger with crackers, chips, or cookies, go for healthy post-workout snacks like lean protein, fruits, and vegetables. Fill nutrients but in smaller portions. A person should not eat before exercise, which may lead to starving after a workout which causes weight gain. When a person reaches an extreme state of hunger, they tend to eat more.
There are main medical conditions responsible for weight gain. The body is insulin resistant which means it cannot utilize the insulin well, and there are various reasons for this. An underactive thyroid can lead to sudden weight gain because if the body does not receive enough thyroid regulating hormone, it stores more weight. Both these conditions can cause weight gain.
Prevent weight gain after the workout –
A person has to be realistic in how many calories they burn—as per research, keeping track of calorie intake with every meal a person takes is the best way to check on weight gain. Make a note of the calorie intake. Take lots of water to prevent dehydration. As per medical science, if the body does not get enough water, it stores water, increasing weight.
Health experts say eat immediately after an exercise. A person shouldn’t wait for long hours before they starve, and if they feel starved, they make poor choices. For refuelling quickly, have some lean protein and fruit on hand. Or protein shakes can be taken. Health experts say 15 to 20 grams of protein to be taken along with carbohydrates after exercise. The food a person eats after exercise affects weight loss in many ways.
A person should not rely on the numbers on the weighing machine because they don’t differentiate between fat and muscle mass. A person should not focus on numbers when they are trying to lose weight. How a person feels mentally and physically, how clothes fit the changing body, and overall health and strength are essential parts of the process too.
If one follows a healthy diet that creates an adequate caloric deficit, gets enough sleep, exercises regularly, weight gain can be controlled. People should not quit exercise if they see weight gain. Water retention from inflammation isn’t permanent. One of the leading causes of weight gain is water retention for muscle repair. As the body adjusts to the new workout routine, this will become less frequent. The body will shed the water one day.
Lomg term exercise will help to burn calories and fat eventually. Keep exercising; weight loss won’t happen immediately. People may increase their body weight after exercise because there is an increase in overall blood volume and muscles, but that does not mean the exercise is not working out.