Info of the Day: Y am I gaining Weight? Part 2 - 2n1

Why Am I Gaining Weight With Exercise?:grumble:
By Thomas Northcut

Overview
Just as you start becoming proud of yourself for sticking to your new exercise routine, you weigh yourself and discover you've gained weight. It can be confusing, because exercise is generally associated with weight loss, but it doesn't necessarily mean you are doing anything wrong. When you exercise, your goal is to lose fat, not necessarily weight.
Increased Appetite

Exercise can increase your appetite, especially when you are first starting out. If you eat more to stop the hunger pangs, you may gain weight. Many people work out so they can eat as much as they want, or feel entitled to high-calorie treats after a vigorous workout, but both of these attitudes can backfire. Exercise alone doesn't burn many calories, and an hour-long run can be completely negated with a single slice of cheesecake. Consult your doctor or an online calorie calculator to see how many calories you need in a a day, and don't eat more just because you exercised. Even if you just ran a marathon, eating more calories than you burned will cause you to gain weight.

:huh: Water Weight
If you do a lot of cardio exercise or are training for an endurance sport like a marathon or triathlon, your body requires high amounts of carbohydrates to produce the fuel you need to power your workouts. When you consume carbs, water molecules attach to the glucose molecules that the carbohydrates become. These molecules can hold enough water collectively to show up on the scale as an extra 3 to 5 lb. It is only water weight, not fat, and is healthy because it keeps your body hydrated during your training. It's not the same as retaining water between cells, which results in bloating, and you shouldn't take diuretics to flush it out.
Muscle Weight

:huh: The additional weight can also be from muscle mass, especially if you are new to exercise. Muscle weighs more than fat by volume, so even if your weight is remaining static you could still be losing fat and gaining muscle. Endurance sports generally don't cause muscle growth in experienced athletes, but people who are new to fitness may experience slight muscle growth in the beginning as their muscles get used to being challenged in new ways. If resistance training is a part of your fitness routine, the gain may be seen as a sign of progress that means those hours of weight lifting are beginning to work. This is why the term weight loss can be misleading and the term fat loss is more accurate.
When to See a Doctor

It is entirely possible that your weight gain is not related to your fitness routine at all. If you have recently begun taking a new medication or are experiencing mood changes or depression, consult your doctor. Certain medical conditions like hypothyroidism can manifest themselves as weight gain, but treatment can usually reverse the process.


Why Do You Gain Weight During Exercise & Cutting Calories?

Overview
An effective plan for weight loss typically includes a low-calorie diet, as well as strength training. Cutting calories is essential to a slim body, since your weight declines only when you burn more calories than you eat. Strength training usually includes weightlifting and supports weight loss by reducing fat. Some people who strength train initially feel as if they are gaining weight, since melted fat is replaced by muscle --- which contributes to your overall body weight. Understand how cutting calories and exercise affect your body in order to slim down safely.
Calories & Your Body

Decreasing the amount of calories you consume at a safe level is necessary to lose weight. A single pound of fat represents 3,500 calories. To celebrate losing one pound per week you'll need to follow a healthy diet --- one that is rich in nutrition but low in calories --- and ensure your exercise burns at least 500 more calories daily than you eat. Ask your doctor if consumption of 1,200 calories daily is a safe goal based on your medical history. People who consume less than 1,200 calories often suffer hunger cravings and are more likely to overeat. Healthy options for your diet include fresh fruit, fish and vegetables, as well as whole grains, low-fat dairy and lean meat.
Weight Misconceptions

Exercise that benefits your body by building muscle mass is called strength training. People who strength train with weights like barbells and dumbbells burn calories longer and with greater efficiency. Strength workouts reward your overall wellness by reducing unhealthy fat, although you'll also gain lean muscle. The gain contributes to the result you see on the scale, so in some instances the number may indicate your total body weight is the same or has slightly increased. Lean muscle protects your joints from injury and improves your appearance, since you'll have less flab. People who strength train also benefit from less risk of bone disease, depression and arthritis, as well as diabetes.

Equally Beneficial Exercise
Jogging, tennis, swimming and other aerobic activities complement your low-calorie diet and strength training by burning high numbers of calories at a quick rate. While some aerobic methods strengthen your muscles, you won't notice a gain as dramatic as with weightlifting. An effective aerobic workout increases your heartbeat and makes you breathe faster while your body moves continuously. The activity builds heart strength and lowers your chance for high blood pressure, stroke and heart attack.

A Balanced Routine
While regular exercise sheds unwanted fat, working out excessively often results in injuries that can cause you to regain lost weight. MayoClinic.com suggests strength training for 30 minutes no more than three times weekly with 24 hours of rest allowed for your muscles between workouts. Aerobic exercise is most beneficial for weight loss when performed for 30 to 60 minutes on most days of the week with your doctor's approval.