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August 23, 2024
You've been exercising and eating healthy regularly, only to step on the scale and discover you've gained a few pounds. Your immediate thoughts may be, "Why am I gaining weight when I'm eating better and working out?"
While it may feel frustrating to see a higher number on the scale, especially if your goal is weight loss, there are actually several reasons why gaining weight while dieting and exercising can happen and may not be what you think.
(Hint: it’s not always a bad thing.)
Maybe you’ve heard this one: “Which weighs more, a pound of muscle or a pound of fat?”
Short answer: They weigh the same. A pound is a pound!
But they sure don’t look the same.
What do I mean by that?
Muscles are much denser than fat, meaning they have a smaller volume for weight. So, 15 pounds of fat will take up a lot more space in your body—giving you a larger and softer appearance. Meanwhile, 15 more pounds of muscle would make you appear firmer and more toned despite your weight being the same.
While you might see the scale go up, it might be a good thing. Gaining more muscle can not only give you a more toned appearance, but it can actually increase your metabolic rate, which can help you burn more calories even when you're not working out (1).
Water retention is a surprisingly common reason for seeing the scale jump, even when you’re doing everything right. Since water makes up a big part of your body—about 60%—it’s not unusual for shifts in water weight to move the scale by ten pounds or more from one day to the next (2, 3).
But how does this relate to working out?
Well, when you start a new workout routine, your muscles are put under stress, leading to tiny tears as they adapt. This is a normal part of muscle recovery, but it can cause your body to hold onto extra water as it heals. This temporary water weight gain is usually minor and should go away once your muscles recover and your body finds balance again.
It might seem counterintuitive, but drinking plenty of water can actually help reduce water retention. By staying well-hydrated, you help your body flush out excess fluids, keeping your weight more consistent and avoiding those sudden jumps on the scale.
Your total daily energy expenditure (TDEE) is the total number of calories your body burns in a day, and it's made up of four parts (4):
Sometimes, we can get into the mindset that if we exercise, we don't have to do anything else for the rest of the day. But here’s the thing—exercise only accounts for about 5% of your TDEE (3). NEAT, however, can account for up to 30% of your total daily calories (4).
According to researchers at the University of Missouri–Columbia, when you sit for hours at a time without any movement, your body stops producing lipase—a fat-inhibiting enzyme that can be very helpful in achieving your weight-loss goals (5).
You probably know that getting enough sleep is crucial for your overall health and well-being. But here's the thing—if your sleep quality isn't great, it could lead to weight gain (6).
A 2022 review found that poor sleep is associated with eating more frequently and eating foods higher in carbohydrates and unhealthy fats—all of which may lead to weight gain (7).
Another review found the following sleep factors affected weight loss (8):
It also found that staying in bed and waking up later reduced the likelihood of getting enough exercise each week, which is important for avoiding weight gain.
Check out these 15 highly effective tips to help you get that deep restful sleep you deserve.
Chronic stress is a common problem that can affect your weight (9).
High levels of the stress hormone cortisol have been shown to increase hunger and your desire for highly palatable, calorie-dense foods, which can cause weight gain (10).
Interestingly, stress management may promote weight loss.
In an 8-week study of 45 obese adults, those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who only received standard dietary advice (11).
This is a surprisingly easy—and often overlooked—reason for that unexplained weight gain.
Weighing yourself at different times of the day can lead to fluctuations that might make it seem like you've gained weight when, in fact, you haven't. This happens because food and drinks don’t just contain calories; they also have physical weight.
When you eat or drink, the weight of that food or liquid temporarily adds to your body weight until it's fully digested and eliminated. This is why it's crucial to be consistent with the timing of your weigh-ins to get an accurate picture of your progress.
Personally, I hop on the scale every morning right after waking up and using the bathroom. That way, my stomach and bladder are empty, giving you a more accurate weight reading without any external factors throwing it off.
While this is a less likely explanation than the others, it is possible that your unexpected or sudden weight gain is being caused by underlying health issues or medical conditions.
If you suspect any of these conditions, it’s best to discuss it with your doctor or healthcare provider.
It's important to remember that weight can fluctuate for various reasons, including time of day, hydration levels, and even your last meal.
While weighing yourself can be one way to track your progress, it shouldn't be the only way. Don't forget that losing pounds on the scale doesn’t mean you are more fit—it just means you are lighter.
It's better to track progress over weeks or months rather than day by day. Additionally, consider using other metrics besides weight, such as:
Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
