Losing weight doesn’t always follow from exercising. Furthermore, losing weight doesn’t always translate into being more fit. It is completely normal to gain weight after a sweat sesh, even though it may depress some people. Numerous factors can contribute to this common situation, ranging from hormones to constipation to the type of food you’re eating after working out. These are the possible reasons for you to be experiencing that increase on the scale.
1. Water retention
The amount of water in your system has a major influence on your
weight. For instance, what many people think of as weight loss is
actually just water loss due to sweat. And with a higher number, you’re
retaining water. Apparently, the amount of water weight can make a
difference of up to 10 pounds on the scale! It’s why diuretic diet teas
are such a fad online — they flush water out of your system but don’t
actually cause true weight loss.
2. Other forms of body mass
Your scale mass isn’t just simply your body weight. It’s a unique
combination of bone, fat, muscle, connective tissue, air, urine,
intestinal gas, blood, lymph and the brain. Right after a workout, the
complex mass from all of these factors can shift. It may shift due to
how hydrated you are or how inflamed your muscles are after a workout.
3. Muscle is denser than fat
Muscle often looks more attractive than a slender physique. It adds
strong curves and a healthy appearance. Due to genetics, some of us put
on muscle faster than others. And whenever we gain muscle, that number
on the scale goes up. But that’s not a sign that you’re “bulking up” —
you can most definitely be losing body weight while your scale weight
goes up at the same time.
4. Hormonal changes
Hormonal changes often cause water retention, which as we discussed
is a major reason for temporary weight gain. Pre-menopausal and
menopausal women may experience bodyweight fluctuations throughout the
month, so this is totally normal. The same goes for women before or
during their period when it comes to bloating. If you eat high sodium
foods you’re craving during your period, this also increases the
likelihood of water retention.
5. Muscle damage
After a workout, our muscles experience inflammation. This is
especially true for those who weight train. When that muscle tissue is
damaged, it initiates a repair process that lets them grow and get
stronger. However, this temporary structural damage to cells in muscle
tissue can cause a build-up of white blood cells, which may appear as
weight gain after a workout. If you feel sore the day or two after a
workout, you can bet that this is probably happening to you.
6. Supplements
Supplements or nutrition can also be a cause of gaining weight after a
workout. Since exercising deprives our bodies of glycogen, we often
replenish after a workout with carb-heavy beverages. While carbohydrates
do help us recover, our body retains three grams of water for just one
gram of glycogen that it stores. Creatine can also cause fluid
retention.
7. Fibrous foods
If your diet is filled with fibre-rich foods and you often refuel
with them after a workout. Fibre causes the colon to retain water.
Insoluble fibre can also increase stool weight. While you shouldn’t by
any means avoid fibre, it is worth knowing that before your stool is
passed, it may show up as an increase in weight.
8. Increased muscle fuel
The process of our body providing energy to new muscles can also add
weight via water retention. Glycogen that muscles cells convert into
glucose is the energy source. When you regularly work out, your body
begins to store more and more glycogen to fuel that level of exercise.
Glycogen needs to bind with water as part of that process, which can add
a little temporary weight, initially. After muscles become more
accustomed, they won’t need as much glycogen.
Is it worth paying attention to?
Ultimately, these minor fluctuations aren’t an indication of your
overall fitness journey and are nothing to worry about. A number on the
scale shouldn’t define or track the progress you’ve made. Human beings
are complex, and being lighter definitely doesn’t equate to being
healthier.