Content of the Article
If you have started to exercise with the idea of losing weight and to your surprise, the scale says that you have gained a few pounds, do not be afraid, it is something completely normal and temporary. We'll tell you why you gain weight when you start training now.
Few things can cause you more discouragement than seeing that your dedication does not generate the expected results. A lot of people leave the gym early because they see that, far from losing weight, exercise makes them gain weight. If this happens to you, don't think you have your metabolism backwards or that you don't work well. Gaining weight in the first few weeks of training is frequent and, in addition to this, is a good thing, because it signals that your body is responding, as it should, to exercise. Knowing the causes of this weight gain, which you can only explain to yourself by the fact that the scale has no margin for failure, will make you considerably more relaxed in the first few months of training.
Why do I weigh more than before I started training?
The explanation why you gain weight even if you exercise, which can lead us to throw in the towel and abandon our target, is quite easy when you consider multiple factors:
- Our organism needs a period of adaptation to move from a sedentary life to one in which sport becomes a frequent practice. During this period, the assimilation of nutrients and energy consumption change significantly to adapt to the new situation and temporary imbalances may be generated by the change in the rhythm of life itself.
- The development of the musculature implies an increase in weight. Uniquely, if in the first months of training you include strength sessions, you'll probably gain a few pounds, because those muscles you're developing weigh more than those you had before you started exercising. With your training, you'll start to lose fat, so you'll look slimmer, but the scale doesn't reflect weight loss from muscle mass gain.
- Changes in diet. Any increase in physical exercise means a precise increase in fluid intake. Water is essential not only for you to be able to hydrate and restore the electrolytes lost through sweating, but also for your muscles to thrive. The muscles"feed" on water, retain it, and it also has a weight that we must not forget.
How to monitor weight gain in the first few months of training
When talking about exercise and weight gain, certain considerations need to be made. First of all, not each and every one of them gain kilograms when they start out in the sport, nor do they do so in exactly the same proportion.
Adding two kilograms in the first few months of training is normal for the above reasons, but after eight to twelve weeks, exercise should translate into weight loss. If this does not happen, it is possible that the inconvenience is in a diet that is not suitable. To lose weight, the energy balance must always and at all times be negative, that is, you must spend more calories than you take in daily. If, when you start to practice sports, you increase too much the presence of carbohydrates and fats in your menus (the lucid sport of hunger), the weight gain is not going to be"the fault" of the development of your muscles, but rather of the extra calories.
If you follow a healthy and varied diet, combine aerobic and strength exercise, and respect rest periods after exercise, you don't have to worry about losing weight in the first few months of training. Your body is regulating its metabolism to respond to new nutritional and energy needs and your muscles are gaining strength and volume. Everything's fine. All you have to do is persevere and be patient. This way, in a few months, you will verify the good results of your care.