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Starting a new workout routine is usually associated with becoming fitter, stronger, and healthier. But sometimes the number on the scale goes up after you begin exercising. This can be confusing, especially if your goal is to lose weight.
The good news is that a small, short-term increase in weight does not necessarily mean you have gained body fat. Several normal changes can occur when your body adjusts to a new exercise routine.
Temporary Water Retention
One common reason for an increase in weight is temporary water retention. When you perform challenging or unfamiliar exercises, your muscles experience stress and small amounts of muscle damage. Your body responds by beginning the repair process, which can temporarily cause fluid to collect around the muscles. This may show up as a higher number on the scale.
Your body also stores carbohydrates as glycogen in your muscles. Glycogen is stored along with water, so starting a regular exercise program can temporarily increase your water weight.
You May Be Building Muscle
Strength training can increase muscle mass over time. Because muscle contributes to your overall body weight, the scale may not always reflect changes in body composition. You may notice that your clothes fit differently or that you look more toned even when your weight has changed very little.
Your Diet Still Matters
Exercise uses energy, but it can also make some people feel hungrier. If you regularly eat more calories than you use, weight gain can occur even when you exercise. Paying attention to portion sizes and choosing nutritious foods can help support your goals.
Finally, avoid judging your progress by a single weigh-in. Look at trends over time and consider other measures of progress, such as strength, fitness, energy levels, and how your clothes fit.
Disclaimer:
This article is provided for general informational and educational purposes only and does not constitute medical, nutritional, fitness, or professional advice. Individual responses to exercise and changes in body weight vary. If you experience unexplained or significant changes in weight, or have concerns about your exercise program, consult a qualified healthcare professional.
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