Here is what you need to know about the numbers on the scale and why even if you are exercising, you may gain weight.
Have you been exercising and eating clean, but when you step on the scale, you have gained a few pounds? Although you can easily screw the larger numbers on your head (especially if you feel you are doing all the "right" things), this is not the cause of panic. Here, if you gain weight while exercising and eating healthy, according to four things experts need to know.
1. Keep water after exercise
Water can reduce your weight by up to 10 pounds (or more).
See how many pounds you lost from the severe spin class? Don't get too excited-it's just water loss due to sweating. Also, if you see higher numbers, it may be due to water retention (sometimes after exercise). Important: The amount of water in the system has a great influence on the numbers you see on the scale.
"Water accounts for approximately 65% to 90% of a person's body weight, and changes in the body's moisture content can increase the weight scale by 10 pounds or more per day," said Jeffrey A. Dolgan, a clinical exercise physiologist at Canyon, at a ranch in Miami Beach, Florida. . This is one of the main reasons why diuretics are so popular—they drain water from your system and cause short-term weight loss—but they don’t help change your body composition in any way.
2. Gain weight immediately after exercise
Many factors affect your weight, including exercise.
So you are exercising but have you gained weight? Have you ever noticed that after strenuous exercise (or even after a day or two) the weight scale rises? Dorgan said that this is normal and does not mean that you are actually gaining weight.
He said: "A person's weight is a combination of muscle, fat, bones, brain and nervous system, connective tissue, blood, lymph, intestinal gas, urine, and the air we carry in the lungs." After exercising, the mass percentage in these categories will change as much as 15% immediately." Dorgan said that intense exercise will cause inflammation due to hydration and repair of muscle damage (we call this delayed onset muscle soreness). ), even the amount of intestinal by-products or factors such as urine and blood volume can cause scale changes. That's it: if you keep gaining weight while exercising and eating healthy, it may not be the type of weight gain you think.
3. Gain weight through strength training
The weight of muscle is not heavier than fat.
Dorgan said: "From a scale, the usual saying is that'muscle is heavier than fat, which is misleading." The weight of a pound of fat is the same as the weight of a pound of muscle; however, the volume of muscle is greater than the amount of fat. So heavier. "
When you start to change your body composition through exercise, for example by increasing muscle density and reducing body fat, your weight will increase and the percentage of body fat may decrease. Dolgan said these changes can last for weeks and months (rather than hours or days), so the scales are useless when tracking them.
4. Weight gain of muscle and fat
The scale does not indicate your fitness level or body composition.
As mentioned above, the weight scale cannot tell you the ratio of muscle to fat in your weight, which means that if your goal is to improve your health, it is not the best tool for measuring improvement.
"If someone is trying to improve their health, they should ignore the weight scale and pay more attention to objective measurement tools such as body composition to track their progress," Dorgen said.
Although weighing yourself is one way to track progress, it is not the only way. Of course, one should not indulge in weighing every day (so, while exercising and eating a healthy diet, you will gain weight). Dorgan said, don’t forget that losing weight doesn’t mean you’re healthier-it just means you’re lighter, it doesn’t mean anything at all. Remember, if you are exercising but gaining weight, it may be that your exercise is effective, but you need to control your diet to see the effect of weight loss. (This is just one of the reasons why you did not lose belly fat.)