Your weight loss program is probably causing you to get into some activities that you expect to help you burn a significant number of calories. But then while at it, sticking to good dietary observances and hitting the gym – for some serious exercises – you may notice some weight gain after getting on the scale. This is not usually out of place, and you don’t always have to be bothered by it – not when you know the cause [of the weight gain]. This article has been specifically put forward to intimate you about the factors that may be responsible for your weight gain after your exercise routine. So, read on to have an insight and never get distracted in your quest to attain healthy body weight.

Increased muscle mass/activity

Doing regular exercises, especially the ones involving resistance training, will most likely result in considerable muscle gain which ultimately reflects on your overall body weight. This is the route towards developing a lean body with good muscle tone, and it is important to note that it may take up to 3 months before these changes will reflect. This means you will probably get an increase on your weight scale – a situation that doesn’t equate to unhealthy body weight. Yes, the loss of body fat is realizable, and so is the increase in the value on the scale as muscle mass is built up. The good thing, however, is that the muscle is more compact than fat which takes more space. This is why it is often advised that weight loss programs should be largely focused on fat loss for any meaningful outcome to be actualized.

It may yet interest you to know that there is a link between muscle and glycogen conversion. Glycogen is usually stored in the cells of muscle tissue, and more of the glycogen – upon binding with water – is used up as you engage in regular exercises. However, as your body begins to get used to the exercise routine, the efficiency level of the muscles is raised and a lesser amount of glycogen is used in fuelling strength training exercises.

Inflammation of muscle tissue

The lure to reach that healthy body weight could see you going beyond the limit, doing some extreme exercises. The thing, however, is that increased or regular extreme exercises can lead to significant muscle damage which is usually triggered by inflammation. This inflammation is due to the accumulation of white blood cells in the affected muscle tissues and will cause some weight gain – albeit temporarily. More so, the tendency of the body to retain water is quite higher with inflamed muscle tissue. Notwithstanding, you don’t have to discontinue the exercise routine; the condition will become stable as your body adjusts to the new exercise routine. That said, you should learn to have some days off [from your exercise routine], and also take protein-rich foods to aid your recovery.

Water retention

The probability of retaining water in the body is considerably higher as you engage in exercises. This is primarily due to dehydration which may cause you to drink more water than usual – as you act to compensate for the loss of water. However, it has to be added that water weight gained this way is not always a problem. Besides this, women who are on their menstrual cycle are also likely to retain a substantial volume of water or fluid in their body – and this will reflect on their body weight even when on an exercise routine.

Increased blood volume

Increased blood volume can also lead to weight gain. This is particularly common in the instance where you do more aerobic exercises which increase the rate at which your body consumes available oxygen. Such exercises primarily increase your aerobic capacity when done regularly, and this is what brings about a rise in blood volume – and maximum oxygen supply invariably. The intake of more oxygen is quite valuable for the development of the muscles.

Underlying health issues

Certain medical conditions could cause one to gain weight even while following the right exercise routine, having quality sleep, and sticking to a healthy diet. For instance, thyroid dysfunction can disrupt the integrity of an individual’s body metabolism leading to considerable weight gain. This is why you should not hesitate to see your physician if you notice that you’re gaining some weight despite the concerted effort you put into your weight loss program. Again, it is important to state that medications such as antidepressants, diabetes drugs, antipsychotics, etc are capable of contributing to an individual’s weight gain while on an exercise routine.

Poor/unhealthy eating habits

This also has to be talked about, and this is largely down to overindulgence. For one, you might feel the urge to munch on more foods than needed as a way of compensating for the calories you might have burned while exercising. You should, however, be mindful that no meaningful result will be gotten if you keep consuming more calories than what you are burning. This is why meal-portion control is of utmost significance if you’re on a weight loss program. Having said that, the need to keep the number of calories in check doesn’t necessarily mean you have to skip meals. Doing this could open you open to munching on some junk or processed foods which leads to weight gain.

Low physical activity

Fine, you are doing your exercises religiously as you aim to actualize a healthy body weight as the ultimate reward. But you will have to look beyond just the exercise routine if you mean business. In other words, body movement should not be limited to only when you’re up and about your exercises. You should try as much as possible to jettison a sedentary lifestyle for a very – or fairly – active one. You should really take note of this considering how many things can now be remotely achieved – even without you having to step out of your home.

Lack of quality sleep

The weight you lose from your exercise routine may count for less if you don’t get quality or enough sleep. This is because insufficient sleep presents leverage for the conversion of calories into fat – so, you can expect more fat to be accumulated in your body system. Plus, the lack of quality sleep can even cause hunger, making you eat more – than necessary.

References

Barakat, C., et al. (2020). Body recomposition: Can trained individuals build muscle and lose fat at the same time? Strength Cond J. 42(5): 7 – 21.

Hall, K.D., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 30(1): 67 – 77.e3.

Hetherington, M.M., et al. (2018). Understanding the science of portion control and the art of downsizing. Proc Nutr Soc. 77(3): 347 – 355.

Martin, C.K., et al. (2019). Effect of different doses of supervised exercise on food intake, metabolism, and non-exercise physical activity: The E-MECHANIC randomized controlled trial. The American Journal of Clinical Nutrition 110(3): 583 – 592.

Ness, K.M., et al. (2019). Four nights of sleep restriction suppress the postprandial lipemic response and disease satiety. J Lipid Res. 60(11): 1935 – 1945.

White, C.P., et al. (2011). Fluid retention over the menstrual cycle: 1-year data from the prospective ovulation cohort. Obstet Gynecol Int. 2011: 138451.

Yoon, E.J., and Kim, J. (2020). Effect of body fat percentage on muscle damage induced by high-intensity eccentric exercise. IJERPH 17(10): 3476.