Understanding Weight Gain
When most of us think of gaining weight, that typically has a negative connotation. We associate weight gain with gaining fat, which isn’t always the case. Weight gain can be a normal and healthy response to exercise, especially when building muscle mass.
If you’ve started a regular exercise program and are gaining weight, it’s not necessarily a sign you’re working out “wrong,” but rather that your body is adapting to new demands. Initial weight gain can be temporary, such as water weight gain, and may resolve with time as your body adjusts to exercise and dietary changes. Fluid retention is common and usually not a long-term issue. Some body weight gain may also be a sign that you are building muscle tissue. Lean muscle mass is heavy, especially when compared to fat.
The Role of Muscle Mass in Weight Gain
Muscle mass is denser than body fat, so it’s possible to gain weight while losing fat. If your workout routine is focused on strength training and breaking down muscle fibers to build them up, there’s a good chance you’re building muscle.
Although the number on the scale may increase initially with weight training, building muscle through strength and resistance training can help with weight loss efforts long term. In fact, initial muscle weight gain is a sign of progress and a healthy response to exercise.
As you gain muscle, your metabolism increases, which makes it easier to achieve weight loss goals in the long run. Take an InBody scan at your local VASA every four weeks to track your progress.
Factors Contributing to Increased Body Fat
Gaining weight isn’t always a bad thing, especially if your body composition is changing because you’re building muscle. However, if your InBody results reflect an increase in fat, you should take a look at your health habits to see if there are specific factors contributing to your weight gain. The following factors could be reasons you’re gaining weight.
Eating too Many Calories
Consuming too many calories can hinder weight loss efforts and lead to increased body fat. If you eat more calories than you burn, the excess calories get stored as fat. For a helpful guide on balanced food choices and portion sizes, check out VASA’s blog post on eating well to feel great.
Eating Too Often or Consuming High-Calorie Snacks
Consuming high-calorie snacks or meals can also contribute to weight gain. If you’re snacking throughout the day, but the foods contain a high amount of calories, you might see your weight or percentage of body fat increase. Eating a healthy diet and fewer processed foods means you can eat the same amount (or sometimes even more) than you’re used to, while still reducing your calorie intake.
Excess snacking is also an easy way to consume too may calories. It’s easy to eat too much when you eat a little bit at a time because your body never feels completely full.
Not Getting Enough Protein
Protein is key to building muscle and losing fat. Not eating enough protein can make it difficult to lose weight and maintain muscle mass.When you eat a high-protein diet, you feel fuller so you naturally eat less. Not only that, but you fuel your body with the micronutrients it needs to grow muscle mass, which also contributes to a higher metabolism.
Lack of Sleep and Stress
These factors can also affect hunger hormones and lead to increased body fat. If you are dealing with stress or sleep deprivation, your body may respond with increased hunger and a lack of energy to exercise. This leads your body to gain weight and can make losing weight more challenging.
Lifestyle Factors Affecting Weight Gain
While eating habits are often the reason for body weight gain, especially fat gain, lifestyle factors can play a big role as well. If you are struggling with any of the following, they may be the reason for weight gain.
- Not getting enough sleep can affect appetite-regulating hormones and increase appetite and food intake.
- Drinking too much alcohol can negatively affect appetite and lead to weight gain.
- Having an undiagnosed health issue, such as a thyroid condition, can also affect weight loss efforts.
- Mental health can also play a key role in weight gain.
- Not getting regular physical activity can contribute to weight gain.
- Genetics can also play a role in weight gain and loss.
The Impact of Unrealistic Expectations
Weight loss is not always a linear process, and progress may be slow. Instead of focusing on how much weight you’ve lost, focus on progress and consistency. Setting a goal to exercise regularly or eat healthier foods will lead to positive results over time.Goals aren’t achieved overnight, so try to focus on progress, not perfection, and celebrate small victories along the way.
Measuring Progress Beyond the Scale
How you measure progress is also important. Because of the nature of fat loss and muscle gain, the number on the scale is not always an accurate measure of progress. If you’re gaining muscle because of a strength training program, the scale is probably not the best tool. When lean body mass and overall improved health are the goals, other tools are a better measurement of progress.
Instead of scale weight, use devices like heart rate monitors and body scanners, like VASA’s InBody machines, to track progress. Focus on muscle mass growth, body fat reduction, quality of sleep, and other measurements that are important for overall health and fitness.
Staying Motivated and On Track
Because losing weight and building muscle takes time, staying motivated for the long term is key. Here are some suggestions to help you stay motivated:
- Find an accountability buddy or personal trainer to support your progress.
- Build an exercise program you enjoy, whether that’s cardio exercise, group classes, or weight training.
- Get enough quality sleep so your body can recover and help you feel energized.
- Use a food diary or tracking app to monitor food and calorie intake.
- Celebrate small victories and reward yourself for reaching milestones.
- Stay motivated by finding helpful ways to stay on track, such as workout routines and fitness consultations.
Conclusion
Weight gain while working out can be a normal and temporary phenomenon due to temporary water retention and muscle growth. Instead of worrying about it, emphasize consistency and healthy eating. By understanding the key factors contributing to weight gain and making sustainable lifestyle changes, you can achieve your weight loss goals and maintain a healthy body composition.
