Weight gain after workouts?

shaynataggart

So I have been incorporating some sprinting into my workouts. I hear that it is an amazing form of HIIT and more effective than a simple jog (which I do as well). My weight loss has pretty much slowed right down, I have been on this path for 4.5 years and have lost 125 lbs in total. Unfortunately I am still hovering at about 205 (despite feeling fantastic) and would like to be about 175 to 180 at the very minimum. My issue is that after working out regularly for a few days/weeks, I notice large increases on the scale (ranging from 5 to 8 pounds). Has this happened to anyone else? what could be causing this? If anyone has any additional tips for blasting through a plateau, feel free to add them.

shaynataggart

I wanted to add as well that my diet is decent, my only guilty pleasure is a bagel and coffee every morning which I know must end eventually *sigh*

TheSatinPumpkin

could be muscle repair. clothes still the same? congrats on your amazing progress.

PikaKnight

It could be a water retention issue.

How long has this plateau been? Are you still losing inches? What is your calorie goal set at? Have you been consistent with logging everything you eat/drink? Are you using a food scale? Could you open your diary?

And what's wrong with the bagel and coffee? Is it putting you over your calorie goals?

shaynataggart

I think it may be water retention. I have stayed pretty consistent over the last 6 months. My calories is set at 1480 a day, and I have tried to stay fairly constant with logging. The bagel and coffee are not setting me over, but I am thinking perhaps the quality of the food may leave me less satiated. I have the tendency to not complete my logging daily and sometimes eat more at night, that may be one of the issues. My concern is that my eating is regular, I am not consuming more when I HIIT than I would any other day, yet I still tend to see a weight gain, especially after a high intensity workout. I guess that could be attributed to muscle repair or H2O, as I am certain I don't drink enough.

PikaKnight

shaynataggart wrote: »

I think it may be water retention. I have stayed pretty consistent over the last 6 months. My calories is set at 1480 a day, and I have tried to stay fairly constant with logging. The bagel and coffee are not setting me over, but I am thinking perhaps the quality of the food may leave me less satiated. I have the tendency to not complete my logging daily and sometimes eat more at night, that may be one of the issues. My concern is that my eating is regular, I am not consuming more when I HIIT than I would any other day, yet I still tend to see a weight gain, especially after a high intensity workout. I guess that could be attributed to muscle repair or H2O, as I am certain I don't drink enough.

You are faily constant with logging but you eat more at night and don't complete your logging daily?

If you are really in a plateau, then I think maybe you may be eating more than you think. Netting at 1480, you should be losing.

Do you use a food scale? If not, I'd consider getting one. Other than that, I'd work on being consistent with your logging so that you can see just how much you really are eating.

shaynataggart

Yeah that's a good point. I do have a food scale that I do not use often, so I will make that my new goal.

shaynataggart

Do you have any recommendations for foods that keep you feeling satiated?

CharlieBeansmomTracey

if you are working out you can retain water its what helps your muscles to repair themselves.eat protein and fiber to feel full.

PikaKnight

shaynataggart wrote: »

Do you have any recommendations for foods that keep you feeling satiated?

I honestly say it depends on the person. Some do better on carbs while others do better on protein.

For example, vegetables are pretty good fillers, but they don't keep me full for long if that's all I were to eat (while others are totally full for hours on them). In my case, adding a good chunk of protein helps with the satiety issue.

shaynataggart

awesome, thank you!

CloudyMao

Foods high in fat will make most people feel more satiated than foods high in sugar.
(this is just slow release vs quick release) This may be different for you though & I don't know if changing macro balance would be something you would like to consider - otherwise switching to more complex carbohydrates may have the same effect.

It genuinely is different for everyone, especially with emotional connections to food some people will feel full after soup & some people ravenous. What do you find you last the longest running on? Think back on your last week & think about the times you've gone without eating the longest, what meal did you have before then? In contrast think about the foods you go for when you're really hungry - they are most likely 'quick energy' foods.

Yeah anything past two months is likely not a plateau, but sneaky maintenance eating (been there, my lowest was 179 & now I'm 204 +_+ i've been around the 200s for over a year, because I'm a mixture of happy and lazy )

shaynataggart

Honestly, Plain oatmeal or a protein bar. So pretty much what's being recommended.

CloudyMao

shaynataggart wrote: »

Honestly, Plain oatmeal or a protein bar. So pretty much what's being recommended.

Awesome, you seem to have yourself sorted out 125lbs lost, that's amazing. Well done you are absolutely killing it!

shaynataggart

Thank you I am just frustrated with the last 30 lbs that are holding on for dear life!

girlviernes

I think people tend to naturally eat more when they are burning more, which is why most people don't lose weight from exercise. So it is probably going to be super helpful to be sure to weigh and log everything since you are working out more. But working out will help you get the shape you want and is one of the #1 things for keeping weight off, so great on you for focusing on this!

Cjharquail

The reality is, if you want to lose weight you will experience hunger. Absolutely it shouldn't be hunger pain or anything uncomfortable but remembering that you are on your way and have come so far when you feel snack-ish can help a ton.

When it comes to filling between meals just eat fruit and veggies and remember to drink water water water. There really isn't any reason to be drinking anything other than water when you are looking to cut excess calories. Obviously coffee or natural juices are fine occasionally.

High fat foods like nuts are a great filler as well but be careful as it is rather easy to mindlessly eat a huge amount of calories worth of nuts. I know this has been my issue with them, so it's best to measure them out and enjoy them away from the bulk bag.

Most importantly, you have come this far, so you know what works for you! Maybe you just need to have a hard look and cut back those calories at night. I always tell myself how they are just useless calories since I will be in bed soon anyway.

Best of luck to you, and congratulations on your progress so far! I am sure you serve to inspire many people that come to the site!

rileysowner

Weight gain, especially after something like a sprint workout, is water retention to help repair the muscles. Basically if a person lifts weights or sprints, a measuring tape is probably more useful to measure progress than a scale. Eventually, assuming your diet is consistent, and you are measuring your food carefully, you will see the weight come off as well. As long as measurements are not going up, it is likely you are still losing fat, but the water retention is masking it.

Remember the goal is fat loss, not simply weight loss. If you simply wanted to lose weight all you would have to do it cut off a limb, you want to lose fat, and sometimes the scale doesn't show that happening.

Kalikel

Yes, every single time I start doing any new exercise, the scale stalls or even jumps up a little.

It can suck to see those numbers go up. I want to pound the scale with a hammer, lol. Then I remember that it is evil and tries to thwart me. But I know that it's powers are limited to a couple additional pounds now and then and that I will beat it in the end.

You are stronger than your scale (which also sounds evil) and you'll triumph in the end.

heybales

You are eating 1480 calorie daily on average in total, or that is the goal only on rest days, and you correctly eat more on exercise days when you burn more?

With the fact you have to eat less as you weigh less, and/or exercise a bunch more - where exactly do you imagine your eating level will be at to finally reach goal weight?

And how low will maintenance be, or how much exercise is required, and if not done because injured or sick or vacation, how low eating then?

I know literally you have not been in a diet for 6 months since your weight hasn't changed, and your level of eating is maintenance for whatever level of activity you are doing.

But when was the last time you purposely took a week off and tried to eat a bit more closer to what you could be burning?

How much strength training was involved with that loss of 125 lbs?