Photo: Julia Larson

Why am I gaining weight while eating healthy and exercising?

A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.

health.clevelandclinic.org - I Just Started Exercising — Why Am I Gaining Weight? – Cleveland Clinic

What does apple cider vinegar do to your body at night?

A rich source of vitamins and minerals Apple cider vinegar contains a variety of B complex vitamins and potassium that are essential to combating...

Last updated Oct 3, 2019

What time of day is body weight lowest?

Your lowest weight of the day will be after you wake up and empty your bladder. You may choose to weigh yourself at another time of day, but you...

Last updated Jun 5, 2019

Promotion

You may start exercising for a lot of different reasons: You need to lose weight for your health. You plan to run a 5K or marathon. You want to enhance your fitness for cross country skiing or to impress at the beach. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Whatever your motivation, expect to gain a few pounds at first. But don’t panic. The pounds won’t hang around if you keep at it. “The key point here is that weight and muscle mass changes will occur,” says physical therapist Gary Calabrese, DPT. “Initially, they aren’t all what some people may perceive as headed in a positive direction ― because you may gain a little weight at first.”

Why the initial weight gain?

When you start an exercise program, your body naturally goes through several changes in the first couple months. A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight. Your body responds to the micro tears and inflammation in two ways that cause temporary water weight gain.

The first is a healing response.

“That stress and micro-tearing damage to the muscle fibers induces water retention in the body,” Dr. Calabrese explains. “There may be a small amount of inflammation around the micro tear, and your body retains fluid there to try to heal it.” These are short lived changes in the muscle. You will also most likely experience delayed onset muscle soreness in the 24 to 36 hours after exercising. That is your body’s natural response to those micro muscle tears and the breakdown in muscle tissue. So, don’t overdo. Eat properly and give your muscles the proper amount of rest so they can heal and rebuild, Dr. Calabrese says.

Increased muscle fuel also adds a little weight

The way your body provides energy to the muscles also can add weight at first. Glycogen or sugar that your muscle cells convert to glucose is the energy source for your muscles. When you exercise regularly, your body stores more glycogen to fuel that exercise. Stored in water, glycogen has to bind with water as part of the process to fuel the muscle. That water adds a small amount of weight, too.

How many glasses of apple cider vinegar should I drink a day?

Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water. It's best to start with...

Last updated May 24, 2022

What soda is lowest in sugar?

11 Best Sugar-Free Sodas on Grocery Store Shelves Zevia Zero Calorie Soda, Cola. Virgil's Zero Sugar Root Beer. Reed's Zero Sugar Real Ginger Ale....

Last updated Oct 3, 2018

Promotion

“As your muscles become more accustomed to the exercise and more efficient, however, they begin to need less glycogen to maintain the same level of energy output,” Dr. Calabrese says. “Thus, your water retention becomes less, so your weight will start to go down.” You will start to lose that initial water weight gain (of roughly one to three pounds) a few weeks or a month after starting an exercise program, he says.

Secondary weight gain from new lean muscle mass

There is another source of weight gain that people often misunderstand, Dr. Calabrese says. You will gain weight from lean muscle mass that you add by building your muscles with exercise or weightlifting. But this won’t happen right away. It will take you at least a month or two to add any lean muscle mass that would show up in your weight. By that point, you will probably be experiencing a good weight-loss trend because of the exercise. “Again, people may not consider the early changes to their bodies as positive,” Dr. Calabrese says. “But there will be good changes later, so you have to stick with your exercise program.”

Get informed guidance before you start

Before you add any exercise to your routine, talk to your doctor to make sure your body is healthy enough for exercise. Next, sit down with a medically based physiologist, physical therapist or athletic trainer who is well-versed in the effects of exercise. They can help you map out your exercise program, learn about the proper nutrition and rest you will need, and discuss the changes your body will experience as a result of your training.

Then, get on with your program.

And look forward to the final step — when you take that new body of yours out to enjoy the ski slopes or a sunny, sandy beach.

health.clevelandclinic.org - I Just Started Exercising — Why Am I Gaining Weight? – Cleveland Clinic

What can I take in place of Saxenda?

Alternatives to Saxenda orlistat (Alli, Xenical) phentermine (Adipex-P, Lomaira) phentermine/topiramate (Qsymia) naltrexone/bupropion (Contrave)...

Last updated Feb 18, 2021

Has Ozempic been approved for weight loss in UK?

Ozempic isn't licensed by the UK medicines regulator for weight loss specifically, but clinical studies in many patients have shown Ozempic to be...

Last updated Jan 25, 2018

Promotion

What is the best supplement for appetite control?

The 6 Best Appetite Suppressant Pills to Lose Weight in 2022 PhenQ: Best appetite suppressant pills overall. Instant Knockout: Best for men....

Last updated Apr 6, 2018

Promotion

Can B12 cause blood clots?

Vitamin B12 and Health Vitamin B12 is involved in the breakdown of a protein called homocysteine. High homocysteine levels are associated with an...

Last updated Feb 20, 2018