Lose Weight: Gaining Weight Through Exercise? Here are the most common reasons!

Lose Weight: Gaining Weight Through Exercise? Here are the most common reasons!

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Which is why some people gain weight through exercise

Regular exercise and exercise should help you lose weight. But some have already found that exercising and sweating in the gym does not contribute to weight loss, but actually leads to weight gain. But why is that?

If you are wondering that the regular training sessions do not help you lose weight, but lead to weight gain, you should know that this is the case with many people. Experts have listed some reasons why many people do not lose weight, but actually gain weight through exercise.

Do not pay too much attention to the scale

In a contribution by the magazine "Prevention". First, it is pointed out that one should not pay too much attention to the scale. Because various factors such as the daily amount of fluid, sleep duration and stress can lead to weight fluctuations.

Instead of looking at whether and how much weight you have lost, you should better ask yourself whether you feel fresher and more energetic through the training, whether your clothes fit better or whether you generally feel happier and less stressed. "Ultimately, it's about how you feel," said Jason Machowsky of the Hospital for Special Surgery in New York City.

The appetite increases

As Torey Armul of the Academy of Nutrition and Dietetics explained, it is very common for appetite to increase once fitness is in full swing. In fact, a recent study in the Journal of Clinical Nutrition found that people who exercise more tend to lose less weight than expected due to increased appetite and energy intake.

"When you start exercising, your body starts to burn more calories," said Armul. "And if you burn more calories, your body naturally wants to compensate for this with a higher calorie intake." And many people then eat more, also because they overestimate the amount of calories they consume in the gym. "Make it your goal to become healthy or fit or to improve your sporting skills - don't just train so that you can eat more," said the expert.

Possible health problems

If you train regularly, eat properly and get enough sleep and still gain weight, Machowsky says you should see a doctor. Because thyroid problems and certain medications can lead to weight gain regardless of how much you exercise in the gym. Get to the bottom of these problems so that you can make the most of your healthy lifestyle.

Prefer healthy snacks

If you do not lose weight through sport, you could possibly pick the wrong snacks before or after your workout. Armul advises against packaged and processed foods and recommends eating healthy snacks such as fruit, vegetables, lean protein and healthy fats after the training sessions.

While it's a good idea to eat something after training to recover and rebuild, you don't always have to eat. For example, if you ate lunch or a small meal an hour before exercise, you probably won't need anything afterwards. Extreme feelings of hunger should not arise, however, because these are a guarantee of overeating.

You eat too much protein or carbohydrates

For example, marathon runners have to eat a lot of carbohydrates before the big day, but if you only go jogging for an hour, this is not necessary - this also applies to proteins. Many people usually consume enough protein through their normal diet anyway. "People love to talk about protein because it is important, but if you eat too much you will gain weight because of the extra calories," Armul said.

Drink enough water

“I think people forget how much fluid they need to train. You need to make sure you keep up with your fluid needs, ”said Armul. After training, we often confuse thirst with hunger and then prefer to eat something rather than providing our body with fluids.

Expert recommends strength training

Cardio training increases metabolism and hunger, strength training can counteract this, according to Armul. "You also burn more calories when you build muscle by lifting," the expert said. "Lifting weights does not usually increase appetite as much as cardio training, and it increases metabolism at rest by accumulating lean muscle mass." It is even better to focus on strength training - this increases life expectancy .

The most common mistake

"The most common mistake is that people train and then reduce their conventional daily exercise," said Machowsky. If you are sitting at your desk all day, you won't get much from the training. And even those who train too hard and then have no energy to move for the rest of the day will probably not lose weight.

Remember to keep moving all day long by taking breaks to go for a walk or taking the stairs instead of the elevator. Sweaty training in the gym is not the only thing that helps to burn calories. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.


  • Prevention: I'm Exercising More So Why Does My Workout Cause Weight Gain ?, (accessed: August 20, 2019), Prevention
  • Journal of Clinical Nutrition: Effect of different doses of supervised exercise on food intake, metabolism, and non-exercise physical activity: The E-MECHANIC randomized controlled trial, (accessed: August 20, 2019), Journal of Clinical Nutrition

Video: How to Lose Weight with Dr. Jason Fung (October 2022).