Slogging for hours together in the gym in the hope of rapidly melting away extra fat and dropping down the excess kgs on the weighing scale, but then seeing the weight creeping up instead can demotivate anyone and question whether it’s worth putting so much effort and sweat into something that does not fetch results. If you have been very sincere with your workout routines, then most probably, you are slacking out on healthy eating because weight loss will only happen with 80% dieting and 20% exercise. However, there might be other reasons as well that might be acting as barriers in your quest to reach your goal weight. In this post, we would find out why you could be gaining weight while exercising instead of losing.
1. Water Retention: Fluid retention can cause temporary weight gain on the scale and it can happen due to many factors, but majorly due to high sodium diet and dehydration. Just keep drinking at least 8 glasses of water and the water retention will come down gradually.
2. You Might Be Gaining Muscle: The weighing scale cannot differentiate between muscle, fat, and water weight percentage. Your weighing scale would show overall weight, but here’s the good news, muscle weight is good news because muscle will shape your body and burn more calories through the day. Also, as muscle weight increases, body fat would decrease.
3. Body is Adjusting to the Routine: If you are doing the same kind of workout day in and day out, the body will adapt to the routine and burn fewer calories, and as a result, you would not be able to lose much weight. Mix up various exercise routines, from brisk walking to yoga, to strength training, mix and match your workout to see positive results on the scale.
4. No Calorie Deficit: It is essential to go into a calorie deficit to lose weight and all the diet programs on Rati Beauty put you through calorie deficit without compromising on nutrition or health. But what does “calorie deficit” mean and how can one achieve weight loss using this technique. When a calorie deficit is created, our body starts sourcing energy from stored fat. Most usually, it’s the fat that is stored around hips, belly, thighs, and arms. When calories fall short from the food we consume, gradually the fat deposits get used up and that’s how you lose weight. For example, when you consume 1500 calories in a day and burn 2000 calories through exercise and being active for most part of the day, you are in calorie deficit. It’s a thumb rule, without calorie deficit, no fat burning can happen! Read about 18 Awesome Tips to Create Calorie Deficit to Lose Weight.
5. You can’t Outrun a Bad Diet: If you’re not following a proper diet, you would hardly see any results. In fact, a bad diet can make you gain weight rapidly. To lose weight through dieting, check out the amazing weight loss diet plans on the Rati Beauty app.
6. Wrong Choice of Post-Workout Meal: It’s normal to feel famished after an intense workout but to replenish the used up energy, and to treat yourself after sweating it out, do not pick the wrong type of workout meals that are high in sugars and low in nutrients. Ideal post-workout meal would be quinoa, oatmeal, eggs, fruits, etc.
7. Sleep Deprivation: When you sleep really well, you recover, get fat-burning hormones to their optimum level, can curb unnecessary cravings, and make the metabolism robust. If you are not getting 7 hours of sleep, weight gain is a common outcome.
8. Microtrauma and Inflammation: Intense workout can cause micro tears in muscle tissues and these tears can cause inflammation and swelling. Buildup of extra fluid in the tissue leads to water retention. Also, muscle repair needs water to heal the micro tears. But do not worry, such a weight gain is temporary.
9. Not Enough Water: Dehydration can dip down metabolism by a considerable degree. Also, breakdown of fats to fatty acids requires water, and that’s why consuming enough water through the day boosts the whole weight loss process.
10. Not Enough Recovery Period: Workout for just 5 days a week, giving enough time for the body to rest, recover, and burn fat. If you are working every single day, there wouldn’t be enough time to rebuild muscle and to shed weight.
11. Too Much Exercise: Yes, there’s a thing such as “too much exercise.” Unknown to many, stress levels shoot up right after an exercise session and this can lead to weight gain if there is calorie surplus later on, all the excess calories will be stored as fat. Working out for just one or two hours in the day is just about enough to burn fat at a steady rate.
Hope these tips will you come out of a weight loss rut and may you reach your goal weight soon.