The Top Reason for Weight Gain Despite Exercising and Eating Healthily

Have you started eating healthier and exercising more to lose weight, build muscle, improve your health, or address some lab results? Yet, when you step on the scale after weeks of putting in effort at the gym and in the kitchen, you might be shocked to see the number has gone up. Although this can feel defeating, it can actually be a positive sign.

The number one reason you might gain weight while working out and eating healthier is because you’re gaining muscle mass. And that’s a good thing! When you begin to exercise, your body composition changes. Our bodies are made up of body fat and lean muscle mass. Body fat protects and insulates our internal organs, serves as an energy reserve, and is essential for hormonal function and reproductive health. On the other hand, lean muscle mass is found in our muscles, tissues, and bones, helping maintain our body’s structure and keeping us mobile and balanced.

A pound of muscle and a pound of fat will weigh the same, but they look different. Muscle is dense and compact, while fat is larger in size and volume. So, when you build muscle and lose fat, the scale might not budge or may even increase, but you may notice increased strength and muscle definition. Additionally, muscle mass is metabolically active, meaning it burns more calories even at rest. This makes it crucial to maintain and build muscle for overall health, strength, mobility, and balance, especially as we age.

Starting a new workout routine or engaging in more exercise than you are used to can cause temporary exercise-induced muscle damage. This leads to soreness, swelling, and inflammation as your body repairs itself. Edema or fluid retention and swelling in muscles can occur within hours to days after exercise, causing temporary weight gain. Remember, these changes are temporary, and gaining and maintaining muscle is beneficial for a longer, healthier, and more active life.

While gaining muscle mass is often the reason for weight gain during a new health journey, there are a few other reasons you might be gaining weight too:

1. Drinking More Water: Increased fluid intake around and after workouts can cause temporary weight gain. Two cups of water equal about one pound, so drinking more fluids post-workout may reflect on the scale.
2. Increasing Your Salt Intake: Replenishing electrolytes through salt or electrolyte beverages may cause temporary fluid retention, leading to weight gain.
3. Increased Appetite: Being more active often increases hunger, so having well-balanced meals and snacks ready post-workout is essential to avoid overeating.

Remember, these changes are normal and healthy, so don’t let them derail your exercise routine or eating pattern. Focus on how you feel and non-scale victories like improved sleep, less stress, increased energy, and better mood. Consistency and sustainability are key to achieving your long-term health goals.

In conclusion, the number one reason you might gain weight while working out and eating healthier is often from gaining muscle mass. Other reasons for weight gain from exercise and healthy eating include drinking more water, increasing salt intake, or having a heightened appetite. Building muscle supports overall health, strength, balance, bone health, mobility, and longevity. Embrace the changes, stay consistent, and focus on your long-term health goals.