5 Ways Your Workouts Could Be Causing Weight Gain

Working out is hard enough, but not seeing the results you’re after can be super frustrating. When getting into a new workout routine, it’s difficult to not expect overnight success. However, once you come to terms with the fact that exercising and staying in shape is a long-game, you can find enjoyment in it. There are a few common mistakes people make when first getting into a routine, which can lead to things like sudden weight gain. No one wants to experience this! 

In the event that your workout routine for weight loss is actually resulting in weight gain, I have some insight for you. If this is or has happened to you, you’re not alone. Today I’m sharing the most popular reasons you may be working out, yet experiencing sudden weight gain. With these tips, you’ll be able to make the most of your time at the gym and watch pounds shed with ease. 

Working Out Consistently, But Gaining Weight? Here’s Why:

It happens to most people—you start working out, you have a routine, and you’re so excited to start seeing your hard-earned results. Instead, you find yourself working your butt off, staring at  a search engine BMI calculator, and racking your brain on why in the world you’re gaining weight. There are a few common mistakes that many people make when they first start their health journey, and sometimes even years into it when they stop focusing on what matters most. 

The five mishaps I’ve outlined below are so common, and SO easy to turn around. If you’ve been crushing it in the gym and have experienced sudden weight gain, one of these mistakes could be why:

1. Constantly stepping on the scale

I get it, you want to have hard data on the hard work you’ve been putting in. The problem with this is that it’s easy to get disheartened when you’re constantly hoping to see the scale drop. Just like not all BMI calculator results are accurate, neither is the scale. Remember, muscle weighs more than fat. Give yourself some time away from the numbers. For the first few weeks, maybe you don’t check at all. Then, once a week. Don’t get so caught up in what scale says, but instead focus on how you feel, how your clothes fit, and your energy levels. Those are much better ways of tracking progress. Otherwise, it may be tempting to give up.

2. Overeating

When we start exercising more, we start burning more calories. This means that our body will start signaling that we need to replenish those calories, which often means eating more than you’re used to. This can become a slippery slope. While it’s important to refuel, you don’t want to overeat—even healthy food. Make sure that your plate matches your energy expenditures. Meaning, if you’re burning around 1,500 calories per day, you don’t necessarily want to be eating 3,000 calories. Does that make sense?

3. Indulging in unhealthy snacks

Another part of refueling our body is making sure we’re getting useful calories. Animal protein, carbohydrates from fruits, and fats from vegetables are all great ways to support our health goals. Though, it’s not uncommon to overindulge in things like chips, soda, desserts, and other cravings when you start working out more. People often feel like they’ve “earned” those treats, but really they’re just sabotaging their efforts. If you’re going to be putting in the effort in the gym, you should reward yourself with foods that will help you see results faster, not cancel it out with junk food. 

4. Not hydrating

One of the most important things you can do after exercising is hydrate. When we sweat, we lose not just water, but essential minerals. By replenishing our body, we’re giving ourselves the fluids necessary to detox, age well, and more. Instead of just water, though, I like to drink SkinnyFit’s Repair & Recover. It’s full of BCAAs (branch-chain amino acids) that help promote lean muscle growth, and repair muscles after exercising—including easing soreness. These proteins are also important for supporting weight loss after we finish exercising. This means that even after our workout is complete, our body continues to help burn fat and calories. All of these processes help the body recover from exercise, and provide us with the energy we need to do it all again the next day. Plus, it tastes great!

5. Exclusively doing cardio

It’s a common misconception that cardio is the best and only way to burn fat. Running, cycling, and other forms of cardio are great for us, but it’s also important to rotate workouts. Heavy lifting is another effective way to build lean muscle. Walking is a great way to drop pounds, too. As great as cardio is, it’s not always sustainable. Spinning 5 days a week when you want to get ready for a wedding or event may work, but once you stop you’ll gain everything back. If you were to instead do a rotation of spinning, lifting, and walking each week, it would be much easier to maintain your results. Plus, rotating gives your body time to recover different muscle groups.