I’m working out, why am I GAINING weight?

It’s a common frustration. We work up a sweat on the treadmill, push ourselves to finish that final set on the dumbbells, eat a sensible high protein low carb dinner, only to wake up two pounds heavier. What happened?

First of all, rule out any medical issues. An under active thyroid, though very rare, can make weight loss difficult. (It is always advisable too, that you have a clean bill of health from your doctor before starting a diet and exercise program.) That said, more often than not there is a simple and common explanation for your weight gain. Consider this:

Beginner’s Luck
A person just starting their diet and exercise program will often gain weight at first due to a gain in muscle mass. Muscle is denser than fat, it weighs more, and until the body has a chance to burn more fat, the new muscle mass is added to your overall weight. DON’T GET DISCOURAGED. This is temporary and will soon balance out.

Some experts say that you should weigh yourself at the start of your exercise program and then stay away from the scale for one month. This will give your body time to acclimate to your new eating habits and increased activity without the added frustration of a fluctuating scale.

Keep in mind that when you are more active, you tend to drink more water. A small increase in weight may also be due to water retention

Consuming more calories than you are using
For those of you who have been exercising for several months or more, and you are still gaining weight, it may be your diet that is to blame. Even if you have been eating healthy, low calorie foods, it’s still possible that you’re eating too many calories per day. Also you tend to feel hungrier more often when you are active and exercising regularly. The best way to determine your actual caloric intake is to keep a food journal. Be thorough and honest here. Make sure to include any drinks or sports bars that you might otherwise forget about each day.

Genetics
Some people, by their genetic makeup, gain muscle more quickly than others. If this is the case for you, try adjusting your weight training with a focus on muscle endurance. Keep your reps between 12 – 16. Also take a look at your cardio workout and make sure you’re putting in enough time and effort to promote weight loss. A personal trainer can help you create a balanced routine to get the results you’re looking for. Whatever you do, don’t give up on weight training! Muscle mass will amp up your metabolism and help you to burn fat.

If you are still convinced that you are doing everything you can, but still gaining fat, then definitely get to work with a personal trainer. Have your trainer measure and calculate your body fat percentage vs. lean tissue and figure out the best route to your desired results.

In the end, be patient with yourself. Don’t get discouraged if you don’t see the results you want when you want them. Exercise is your best route to weight loss and good health. Consistency is key!