Why do you gain weight after exercise?

People know that in order to lose weight, you can't get around the classic road of "keep your mouth shut and your legs open". Compared with the extreme dieting methods of the past few years, such as the three-day apple meal and seven-day vegetable soup, exercise has become the new fashion. But a lot of weight loss girls who increase exercise will struggle with one thing: I did not eat more ah, why after the start of exercise, the same diet, but the weight increased it?

Why is weight gain after exercise

This problem is actually very complex, starting with body composition and weight loss goals. Everyone knows that you can weigh yourself with a scale. But what exactly is weight made up of? I'm afraid many people just haven't thought about it. There are bones, there are muscles (both internal muscles and limb muscles), there is blood, lymphatic and intercellular fluids, and there is fat. How much of each of these body components, and what is their ratio, is called "body composition". Who would want their skeletal weight to be too low? A strong skeleton is a great health advantage, and too little bone weight often means a risk of osteoporosis. Who would want to have too little muscle? Less muscle in the internal organs means decreased metabolic function; less muscle in the extremities means weakened fitness and physiological aging. Overall, muscle decay is directly related to a decrease in metabolic rate, which means less energy consumption and makes a person "easy to gain weight but difficult to lose weight". Who would want to have too little water in their body? Body fluid is extremely important to human health, and body water is closely related to the youthfulness of the body. Babies are the most hydrated, while the elderly are the least hydrated. Knowing these basic truths it can be understood that when it comes to weight loss, what we want to lose is not bone, not muscle, not body water, but fat. It is only too much fat that puts us at risk for disease. Reducing the percentage of body fat and bringing it to a reasonable range is true weight loss. If you just pursue weight reduction without reducing the proportion of body fat, or even reducing useful body parts such as bones and muscles, you are mutilating your health, accelerating your aging, reducing your metabolic rate, and the fundamental goal of weight loss is the opposite. However, reducing fat, compared to reducing muscle, is at a completely different rate. The reduction of 1 kg of pure fat, which requires the consumption of 9,000 kcal, shows on the scale, but only less than 1.2 kg of weight loss (human fat is not pure fat, 1 kg of fat contains roughly 7,700 kcal). Even if a woman does not eat anything in a day, calorie intake is zero, and normal life, consumption of 1800 kcal, can only reduce more than 200 grams of pure fat, this weight change, but also in the error range of the home scale. However, reduce 1 kg of pure muscle protein, but there will be more than 3 kg of weight loss. This is because protein is not present in the body in the form of dry powder, it always combines a large amount of water. Muscle contains 20% protein and 70% water. This means that a reduction of 1 kg of muscle protein will simultaneously run off 3.5 kg of water and bring about a weight loss of 4.5 kg. However, 1 kg of pure protein, contains only 4,000 kcal, instead of the 9,000 kcal contained in 1 kg of pure fat. So, in terms of caloric efficiency, reducing the energy of 1 kg of fat is equivalent to reducing 2.25 kg of protein, while reducing more of the water combined with protein. The weight loss from reducing pure fat is only 1 kg, while the weight loss from reducing protein is about 10 kg. It goes without saying that a protein reduction diet will bring about a very miraculous and rapid weight change; whereas a solid fat reduction diet is very slow, so slow that it is unbearable for those impatient dieters. Generally speaking, where the weight loss from starvation and semi-starvation dieting is concerned, in addition to the breakdown of fat, a large percentage comes from the loss of protein. And most of the weight loss that shows up on the scale comes from the loss of protein and water. --This is where the so-called "water" in weight loss comes from. The problem is that after reducing protein, the body not only loses health and fitness, but also becomes flabby. People who are severely depleted of muscle are fat and bloated, and thin and drained, without a vibrant and sexy body. On the contrary, with full muscles and a vigorous metabolism, the body is fat and firm, thin and moist, just like belly dancers and artistic gymnasts, how to look beautiful. Speaking of which, back to the subject of this article, why exercise to lose weight will increase weight. For those who are otherwise poorly fit, exercise not only burns fat, but also strengthens the internal organs and increases the proportion of muscle in the body composition. However, the specific gravity of muscle is greater than water, while the specific gravity of fat is less than water. If a dieter's body loses 1 kg of fat but gains 1 kg of protein, it will inevitably show an increase in weight. This is most evident at the beginning of exercise. When the metabolic rate returns to a high level, the fat person's ability to break down fat is enhanced and then a slow but sustained weight loss is seen. One woman told me that two months after she started exercising, she had gained 4 pounds and was wearing clothes but clearly felt in better shape; she was able to wear her jeans beautifully, and her waistline was thinner, her abdomen flatter, and her hips more shapely. This is a weight loss result that should be reveled in, because it means that almost all she has lost is fat. The only way to lose weight in the true sense of the word is to lose weight with a reduced fat rate, and to lose weight that makes your body shape beautiful. However, most girls are not in such a mood. A girl asks: Why do I exercise hard for two months and my body shape does become thinner, but my weight is still not falling? I'm so depressed! I replied to her: If you dieted hard for two months and lost several pounds and your body shape didn't get better, would you feel more pleasant? Even if you have vanity, there is no need to be so bothered. What people see is the body line, the weight data is a floating cloud. Do you need to write your weight data on a sign and hang it on your chest every day? It is a great pity that just because the fundamental goal of weight loss is forgotten, because of the excessive obsession with weight, most people fall into frustration early on in their exercise because they do not see weight loss and then let their weight loss efforts stop halfway. Some people may ask: exercise does change my body shape, but once I stop, I will rebound! Yes, but would it be better to not choose exercise and switch to another way of losing weight? -- No exercise, switch to dieting methods? Can you go hungry for the rest of your life? As soon as you stop dieting and eat three full meals, the weight rebound is faster and more terrible. -- No exercise, switch to the pill method? Can you take diet pills for life? As the saying goes, there are three kinds of drugs, all diet pills have obvious side effects, and so far there is no magic pill that can make people thin without paying any price. So starvation, taking pills, these methods are unsustainable, and all seriously damage health. In contrast, exercise three times a week is extremely beneficial to health, vitality and beauty, so why not keep it up for life? Even if not to lose weight, just to maintain health and prevent chronic diseases, you should make sure to do at least 150 minutes of exercise every week. After moving away from youth and until the age of 70, as the metabolic rate decreases with age, the body becomes more and more prone to gain weight. Maintaining a healthy body is a lifelong endeavor and should never be done in a short term, thinking you can "finish the job". Happy to eat enough nutrition, happy to exercise and fitness, forget about how much weight is, focus on building and maintaining a good body - this is the quality of weight loss, real fat reduction and slimming.