What causes weight gain during exercise

Friends who lose weight through exercise, if you weigh yourself after exercise, you may find that your weight has increased. What is the reason for the weight gain during exercise? Many girls may have the idea of ​​giving up after seeing that their weight has increased instead of decreased. In fact, exercise can really help you lose weight and keep fit. It is the healthiest way to lose weight. Don’t give up. So let’s take a look at the reasons for weight gain.

Why do I gain weight after exercising?

Some friends are shocked after exercising for a few days because they find that their weight has not decreased but has increased. At this time, they may be completely at a loss or give up exercising to lose weight. This article is prepared for these friends. happy

Exercise plays two important roles in weight loss, including:

1. Directly consume a large amount of calories, oxidize fat, and reduce weight

2. Improving the body's metabolic consumption and increasing daily energy consumption can also achieve the goal of losing weight.

It seems that under the influence of these two points, if we do not lose weight after exercise, it is already a "serious crime". Why do many people find that their weight has increased significantly after a few days of exercise? Surprisingly

In fact, if you did not exercise before and then suddenly gained weight after exercise, it is not mainly because of the increase in fat. The main reason is the increase in glycogen and water retention in the body.

During exercise, our bodies consume a large amount of muscle glycogen and liver glycogen. They are the first substances to provide energy during exercise. Data show that their total reserves in the human body are approximately between 250g and 400g. After exercise, due to the stimulation of exercise, the body generally stores more glycogen than before exercise.

Before a competition, professional athletes often follow the following classic diet and exercise schedule: 6 to 4 days before the competition, perform high-intensity, high-volume exercises to consume as much glycogen as possible; 3 to 1 day before the competition, reduce the intensity and volume of exercise, and increase the intake of sugary foods. This arrangement can increase the storage of glycogen in muscles by 1 to 2 times than before, and also improve endurance performance during competition.

After exercise, with a proper diet, liver glycogen will be replenished quickly. During the replenishment process, the body will store a large amount of water in the ratio of glycogen: water = 1:3 (this data is based on the widely cited experimental data from the University of Michigan in 1931, and recent studies have also shown that the exact value of this data should be 1:2.4). That is to say, if you store 100g of glycogen in your body, you also need to store 3 times the amount of water, which means the total weight increase reaches 400g.

Overall, your weight will appear to have increased because of the increase in glycogen and water storage.

It should be noted that although water needs to be stored in a ratio of 1:3 during the synthesis of glycogen, this does not mean that it is best not to drink water after exercise in order to lose weight. In fact, if you do not replenish water after a lot of sweating exercise, your body will easily become dehydrated, and glycogen will not be replenished, which will cause illness. If you are doing high-intensity, intermittent strength training, your body needs to be replenished with water, and carbohydrates should be added to the water. Experiments have confirmed that supplementing with carbohydrate-containing drinks during this type of exercise can effectively delay physical fatigue and make the exercise more lasting.

Finally, what I want to say to everyone is that if you did not exercise before, but now have to exercise to lose weight, and then experience weight gain after the exercise, don’t panic at this time, but understand that this is a normal physiological stage, and this stage will generally be eliminated within 1 or 2 weeks of regular exercise.

What causes weight gain during exercise? Now you understand the reason, so friends who want to lose weight must not be impatient. Losing weight through exercise requires a process. As long as you stick to it, there will be a day when you will lose weight like lightning. The most important thing about losing weight through exercise is persistence.