Why Did I Gain Weight After Working Out?

Few things are more frustrating than eating well, exercising regularly, and seeing the number on the scale go up, especially if you have weight loss goals. There are several reasons for this common phenomenon, so you shouldn't lose heart or stop working out.

Weight gain after working out is not only common, it's temporary. Read on to learn more about the frustrating phenomenon of weight gain after you've done everything right.

Common Reasons For Gaining Weight After Working Out

There are several reasons for post-workout weight gain, from body changes that occur while building muscle to occasional protein bloat.

Fluid Retention and Inflammation

When we work out to build muscle, the effort causes tiny tears in our muscle fibers. The muscle-building process, which occurs over the course of two to three days, can result in temporary water retention and inflammation throughout our bodies.

Also, because we're working out, our bodies sense that we need more energy. The body increases its stores of glycogen, the usable form of glucose, and it binds with water, leading to anywhere from 1 to 3 pounds of water retention.

Additionally, body weight normally fluctuates between 5 and 6 pounds during the course of a single day. This happens because of what we eat, drink, and secrete. Drinking more water and consuming more sodium both cause temporary increases in weight that result from water retention.

Muscle Growth vs. Fat Loss

You've probably heard people comment that when we start to exercise regularly, we turn fat into muscle, and also that muscle weighs more than fat. Neither is precisely true.

Muscle is denser than fat, but a pound of muscle weighs the same amount as a pound of body fat. We also can't turn fat into muscle directly. However, weight training builds muscle and contributes to a decrease in fat over time.

It's important to focus on changes in body composition rather than the number on the scale. The more lean muscle mass you build, the more calories you will burn. Even when you're at rest: ten pounds of muscle burns 50 calories a day, in contrast to ten pounds of fat, which only burns 20 calories.

Increased Food Intake and Appetite

When we exercise, our bodies naturally get hungry. Grabbing a snack after working out seems natural, but experts recommend that we put thought and care into post-workout snacks. Eating enough protein after a workout, along with nutritious foods containing micronutrients and fiber, can keep your weight loss and wellness on track. How much protein will help? Our bodies can absorb and use about 20 to 25 grams of protein to build muscle at a time.

The type of exercise you do also affects your appetite. Strength training and resistance training can increase appetite as a result of post-workout hormones that signal protein is needed to repair and build muscle. Workouts focused on cardio fitness and endurance work in the opposite manner. They tend to increase the natural hormones which make us feel full, including GLP-1 and peptide YY (PYY), which can contribute to feeling fuller after working out. In other words, going for a run or an extended period of swimming will make you feel less hungry, not more.

How Long Does Post-Workout Weight Gain Last?

Weight gained through water retention and inflammation will last for a few days, and potentially up to a few weeks.

If you're building muscle, this type of weight gain happens over the course of weeks and months. Tracking your measurements, body composition, and fitness metrics such as resting heart rate and VO2 Max will provide a much more reliable and accurate picture of wellness and health than the raw number on the scale.

How to Manage Post-Workout Weight Gain

Instead of thinking about how much you weigh, consider the many victories you will have gained from working out: greater endurance, a fitter, more muscular body, and a stronger body.

If you have gained weight but know you're eating well and following a healthy exercise plan, don't be tempted to change exercise routines or greatly alter your diet, especially not in the form of highly restricting calories. Cutting calories further is likely to put your body into survival mode, which only means more water retention and a lower metabolism. Maintain a consistent exercise routine and balanced, healthy diet with adequate protein, healthy fats, and micronutrients.

Stay hydrated and keep a healthy electrolyte balance to minimize fluid retention and see how your body balances the intake of healthy liquids and a healthy diet over time. It's also essential to give yourself enough time to recover from exercise. A good night's sleep is also your best friend. You can also help to support your weight loss efforts by managing stress and keeping fluid-retaining hormones like cortisol in check.

Frequently Asked Questions (FAQs)

Is it Normal to Gain Weight After Working Out?

Yes, it's completely normal and common to experience weight gain after working out. The phenomenon has been studied and it's a result of the way our bodies naturally respond to increased exercise and changed dietary patterns.

How Do I Know if I’m Gaining Muscle or Fat?

You can test your body composition through several methods, and you can also measure your body to see if you're losing inches due to increased muscle. Fat doesn't turn directly into muscle, but you can easily shrink in size and weigh a bit more because muscle is denser than fat.

Is it Normal to Gain Weight Before Losing It?

Yes, it's normal to see some weight gain following your workout. Eventually, you will build a greater percentage of muscle and lose a larger amount of fat and see the number on the scale decline as well as a leaner, fitter body in the mirror.

Should I Stop Working Out if I Gain Weight?

You shouldn’t stop working out if you gain weight! Your body is undergoing a natural process, and focusing on strength, wellness, and body composition gains rather than the number on the scale is the most important step you can take.