Working out while trying to lose weight can feel like you’re standing on a scale. Even though you exercise fairly regularly, one day you’ll go from losing weight to suddenly gaining a few pounds. But don’t panic. It’s actually quite common to gain 1 to 4 pounds after a workout.
“Post-workout weight gain is part of the normal process as the body adapts to the intensity and demands of the workout,” says Sarah Pelk, personal trainer and founder of Strong with Sarah Weight Loss Coaching. Graca (CPT) says: She says this is usually nothing to worry about and is in fact a very typical symptom for most healthy people. “Instead of just looking at the scale, focus more on how you’re feeling, how your clothes fit, and other health indicators like your girth measurements and body fat percentage.”
why? The number on the scale isn’t necessarily the best indicator of progress because it doesn’t differentiate between muscle and fat, says Pouya Shafipour, M.D., family medicine physician and obesity expert at Paloma Health. . Your weight can fluctuate between 1 and 5 pounds from day to day (this is normal!), but the exact cause of weight gain can vary from lack of sleep to inflammation to water retention. But muscle is generally denser than fat, so weight gain is often due to increased muscle mass (which is a good thing!), he says.
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Even if you’re not losing weight, it’s not necessarily a red flag and you should continue your exercise routine. But if you’re curious about why you gain weight after exercise, here’s more from an expert.
Meet the experts: Rachel Pessa Pollack, MD, is an endocrinologist and clinical associate professor at New York University Grossman School of Medicine. Dr. Pouya Shafipour is a family medicine and obesity specialist at Paloma Health. Sara Perc Graca, CPT, is a personal trainer and founder of Strong with Sara Weight Loss Coaching.
Why do I gain weight after exercising?
Your muscles are increasing.
If you’ve been strength training consistently, a small gain in weight could be a good sign, Perc-Graca says. That means you’re gaining muscle! Muscle volume is much denser than fat, so it weighs more, she says. “Even if you look toned, your weight may have increased slightly or there may be no change on the scale.”
There’s no need to worry about muscle gain at all (and that’s a good thing), so it’s important to remember that scale doesn’t paint the whole picture, says Perc Graca. Instead, she recommends focusing more on how you feel and how your clothes fit.
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It may be inflamed.
Dr. Shafipour says some high-intensity training can cause microtears in muscle fibers, which can cause a temporary inflammatory response and fluid retention in the body. But these micro-tears may eventually stabilize and even lead to an increase in lean muscle mass, which is not equivalent to fat, he says. Inflammation usually stabilizes within a few days and is usually nothing to worry about, but if it persists or causes pain, consult your doctor or certified personal trainer.
It’s got a lot of moisture.
When you work out, your muscles store more glycogen. Glycogen is the simplest form of carbohydrate that is broken down and used for energy, and glycogen combines with water, she says. “For every gram of glycogen your body retains water, so you may gain a little weight at first. But this is how your body metabolizes and uses food for energy, so don’t worry. There’s no need, she added.
It can be frustrating to see the number on the scale increase due to water retention, but that doesn’t mean you should stop drinking water. According to a 2021 study in the journal Clinical Nutrition, some water weight usually subsides as the body adapts to daily life, and staying well hydrated is actually associated with weight loss and reduced waist circumference, so don’t forget about it. Aim to drink 11.5 cups (2.7 liters) of fluids each day. per day, according to the Mayo Clinic.
It’s a lack of sleep.
According to Dr. Shafipour, if you wake up early or stay up late to train, your weight gain may be due to lack of sleep. Lack of sleep can promote an increase in the hunger hormone ghrelin, leading to late-night snacking and cravings for carbohydrate-rich foods, ultimately increasing your daily calorie intake, he says. Masu.
It’s especially important to aim for at least seven to nine hours of sleep each night, as lack of sleep can impede the body’s ability to recover after a workout, leading to increased inflammation and risk of injury, says Perc-Graca. I say.
Medications or supplements may be the cause.
Certain medications, such as antidepressants, steroids, some birth control pills, and supplements such as creatine, can cause water retention and increased appetite, which can lead to weight gain, Perc-Graca said. Discontinuing a medication is not always possible, but if you notice significant unexplained weight gain after starting a new medication or supplement, it may be worth talking to your doctor to see if an adjustment or alternative medication is needed. there is.
My appetite has increased.
Perc Graca says exercise, especially if it’s strenuous, can increase hunger signals. “Eating more calories than your body needs for recovery can lead to weight gain,” she says.
The only cause for concern is if it leads to long-term unintended weight gain, but by tracking your food intake and focusing on a balanced diet, you can keep your weight on track, endocrinologists say. says Dr. Rachel Pesser Pollack. Clinical Associate Professor, New York University Grossman School of Medicine. Increasing your protein intake can help you stay fuller longer (aim for 20 to 30 grams of protein at each meal), says Pessa-Pollack, Ph.D. It also helps to limit sugary drinks and processed snacks that add little nutritional value.
Thirst can sometimes be mistaken for hunger, so water is a non-negotiable, especially if you’re training in a hot environment, says Dr. Pessa-Pollack.
You have an underlying disease.
If you continue to exercise, eat a balanced diet, and sleep well, but still feel like you’re gaining weight, an underlying thyroid condition could be the culprit, says Dr. Pessa-Pollack. . “An underactive thyroid, known as hypothyroidism, can cause fluid retention, weight gain, and swelling, and if the thyroid is not properly treated, it can affect your ability to lose weight despite exercise. It’s sexual,” she says. Other symptoms of hypothyroidism include fatigue, sensitivity to cold, dry skin, hair loss, constipation, mental fog, and irregular menstrual periods. So if you suspect you have a thyroid problem, see your health care provider for testing.
Hormone-related conditions such as polycystic ovarian syndrome (PCOS) can also cause insulin resistance and chronic inflammation, which can make it difficult to lose weight, leading to acne, irregular periods, and excessive hair growth. Consult your doctor if you experience additional symptoms.
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Andy Breitwich is a Chicago-based writer and graduate student at Northwestern Medill. She is a heavy consumer of social media and cares about women’s rights, holistic health, and non-judgmental reproductive health. As a former college pole vaulter, she loves all things fitness and is currently obsessed with Peloton Tread training and hot yoga.
