EXERCISING BUT STILL GAINING WEIGHT? HERE’S WHY
Are you spending so much time at the gym that it has almost become a second home, and still have no results to show for it? You exercise day and night, you are on a diet, you are busting your tail, but you are not shedding the weight as you’d thought you would. Perhaps you are even adding weight and are as frustrated as can be.
The good news is that you are not alone. There are hundreds of thousands of other people in your same shoes. And the good news continues. Weight loss does not automatically happen just because you are an exercise buff.
In this article, we examine why you may be exercising and are still gaining weight.
First things firsts
Exercising alone without incorporating a healthy diet just won’t cut it. Exercise and dieting are equally important to losing weight and maintaining an ideal body weight. In fact, many experts consider weight loss as 75 percent dieting and 25 percent exercise.
Get this right: Exercise alone does not cause significant weight loss. And if it does cause weight loss, it is usually only temporary and not sustainable in the long run.
This means that eating right and smart is something that you cannot just compromise on if you are planning to lose significant weight. And you need to understand that following a good nutrition plan means eating a wide variety of foods in the proper proportions, and consuming the right portions of food and drink to achieve and maintain a healthy body weight.
Too much exercise causes inflammation
If you didn’t know it before now, too much exercise is actually counterproductive. This is because exercising too much causes inflammation in your body, and if you do it too hard and too often, you don’t give the previous inflammation a chance to cool down and heal before inflaming more muscles.
A one-time inflammation is no problem, but compounding inflammation is hard to get rid of. This compounding inflammation wrecks your metabolism because your body is fully focused on healing. So, you gain weight instead of losing weight because your body is hard at putting out the fires of inflammation raging within your body.
You can avoid this by giving your body breathing space. Space your exercise regimen such that your body gets a chance to rest.
You may be eating too much
This is basic simple sense, right? Well, it is and at the same time isn’t. People sometimes eat more after beginning an exercise program to compensate for burning those extra calories. They enter into their exercise regimen with the wrong mindset that they can eat whatever they want since they are doing all this great exercise.
To avoid falling into this conundrum, never ever forget to monitor what you are actually eating. Many people think they are eating a healthy, low-calorie diet but cannot really say how much calories they are consuming unless they are keeping a food diary.
You may not be eating enough
You may not be eating enough calories and while it seems counterintuitive, eating too few calories can actually throw a wrench into your efforts to lose fat. If your body feels that it is suffering from a severe restriction in calories, it may counteract the reduction by slowing down its metabolism, essentially going into a panic mode. So, it doesn’t burn off as much calories, hoarding them and storing them in your fat cells for use later.
Strength training will drive up your scale
When you start to change the way your body is composed through strength training, and start to build more dense muscle mass while decreasing your body fat, it is possible that your scale weight increases. This is because your body fat percentage decreases while your muscle mass increases. And get this, muscle is much more dense than fat, even though it takes up less space. This simply means that your scale weight may go up as you gain muscle and slim down. This is completely normal.
And sometimes it’s nothing but water weight
If you weigh yourself immediately after an exercise session, you can find out your weight is actually higher than when you began exercising. There is a simple explanation for that. Because water makes up about 65 to 90 percent of everybody’s weight, and variation in the water content of the human body changes from day to day and even within 24 hours, the amount of water in your body at a particular time will always have a huge influence on the number you see on the scale.
Some people retain water in their systems when they exercise so checking your weight immediately after an exercise session if you are one of such people will definitely bring nothing but disappointing news.
You may have an underlying medical condition
If you truly believe that you are creating the calorie deficit required to lose weight and you simply are not, you may want to check in with your doctor just to make sure everything is fine. This is because some people have thyroid problems that do not get diagnosed until they go looking specifically for that problem. Thyroid problems cause weight gain, as do some other medical conditions.
And always consider your age
Never forget that age can also be a reason for slow weight loss. Getting older makes it harder to lose weight because your metabolism slows down, so you need to consider this when you are going on a new and tougher exercise regime.