Hurling together at the gym for hours hoping to quickly melt away the extra fat and drop the excess pounds on the scales, but then see the weight increase instead can demotivate anyone and make anyone question whether it’s worth putting so much effort and sweat into something that doesn’t get results. If you have been very honest with your exercise routines, you will most likely lose out on healthy eating, as weight loss only occurs with 80% diet and 20% exercise. However, there may also be other reasons that can act as impediments to your pursuit of your goal weight. This post will tell you why instead of losing weight you can gain weight while exercising.
1. Water Retention: Fluid retention can cause temporary weight gain on the scale and can be due to many factors, most notably a high-sodium diet and dehydration. Just drink at least 8 glasses of water and the water retention will gradually decrease.
2. You could build muscle: The scales cannot distinguish between muscle, fat and water weight percentages. Your scale would show total weight, but here is the good news: Muscle weight is good news because muscles shape your body and burn more calories as the day progresses. With increasing muscle weight, body fat would also decrease.
3. The body adapts to the routine: If you do the same type of exercise every day, the body adapts to the routine and burns fewer calories. As a result, you cannot lose a lot of weight. Mix up different exercise routines, from brisk walking to yoga to strength training. Combine your workouts to get positive results on the scale.
4. No Calorie Deficit: Getting into a calorie deficit is important to lose weight, and all of the diet programs on Rati Beauty will guide you through a calorie deficit without compromising diet or health. But what does “calorie deficit” mean and how can one achieve weight loss with this technique. When a calorie deficit arises, our bodies begin to generate energy from stored fat. Most often it is the fat that is stored around the hips, stomach, thighs and arms. When the calories we eat run out, the fat deposits are gradually depleted and you lose weight. For example, if you consume 1500 calories a day and burn 2000 calories through exercise and be active for most of the day, you are in a calorie deficit. It is a rule of thumb, without a calorie deficit, no fat burning can happen! Read over 18 great tips to create a calorie deficit to lose weight.
5. You Can’t Beat A Bad Diet: If you don’t eat right, you will hardly see any results. In fact, poor diet can make you gain weight quickly. To lose weight by dieting, check out the amazing weight loss diet plans on the Rati Beauty app.
6. Incorrect post-workout meal choice: It is normal to feel starved after an intense workout, but to replenish the energy used and to treat yourself after sweating. Don’t choose the wrong type of exercise meals that are high in sugar and low in nutrients. The ideal post-workout meal would be quinoa, oatmeal, eggs, fruit, etc.
7. Sleep deprivation: When you sleep really well, you recover, bring the fat-burning hormones to their optimal levels, can curb unnecessary cravings and make the metabolism robust. If you don’t get 7 hours of sleep, weight gain is a common result.
8. Microtrauma and Inflammation: Intense exercise can cause micro-tears in muscle tissue, and these tears can cause inflammation and swelling. The accumulation of extra fluid in the tissue leads to water retention. Muscle repair also needs water to heal the microcracks. But don’t worry, such weight gain is temporary.
9. Not enough water: Dehydration can seriously affect your metabolism. In addition, the breakdown of fats into fatty acids requires water, so consuming enough water throughout the day speeds up the entire weight loss process.
10. Not Enough Recovery Time: Exercise only 5 days a week and give the body enough time to rest, recover, and burn fat. If you work every day, there is not enough time to rebuild muscle and lose weight.
11. Too much exercise: Yes, there is such a thing as “too much exercise”. Unknown to many, stress builds up right after a workout and this can lead to weight gain if there is a calorie excess later. All excess calories are stored as fat. Exercising for just an hour or two a day is just enough to evenly burn fat.
Hope these tips will get you out of a weight loss rut and you can reach your goal weight soon.
18 great tips for creating a calorie deficit when losing weight
12 factors that can help you gain water