I’m Working Out But I’m Gaining Weight, What Can I Do?
Putting on several pounds while embarking on a new exercise plan is normal. There are many reasons why this occurs.
It takes time for your body to adjust to this new activity. When you exercise you burn more calories. This is especially true for cardio workouts such as walking, running, cycling, skating or any other high intensity routine like Bootcamp. If you burn about 500 calories extra per day you’ll lose about 1lb per week.
If you’re not in great shape it is difficult to burn up to 500 calories in one hour and it may take a few weeks of increasing your intensity (the amount of time and days ) of your workout. If you start off with 3 days per week and you’re burning 300 calories the next week add a day and make sure the routine changes.
Why the weight gain?
It’s normal for the body to fluctuate a few pounds depending upon fluid shifts in your body and the time you weigh yourself. Stepping on the scale in the morning when you have not eaten in 12 hours will give you a different number than later in the day. A few theories suggest it could be muscle or excess hunger but it takes a while to build up muscle and there is no proof that exercise makes you hungrier. In fact it is said that more vigorous workouts can even suppress hunger.
There are many reasons why people overeat other then hunger. Comfort eating can be a response to emotional, environmental or social triggers (eating or drinking more when out with friends when we’re feeling blue or grabbing a bag of chips while watching TV). And sometimes we use food as a reward by justifying the extra high calorie dessert as a pat on the back for having exercised.
What to do:
Increase your exercise routine; if you’re a runner and you don’t lift weights start lifting. Try a class like Bootcamp or Zumba, which are proven to burn more in one hour then on the elliptical machine. Also be vigilant about your calories and what you eat. Your diet should be balanced with fiber, protein and moderate carbohydrates.
When you’re about to snack, ask yourself if you are really hungry. Drink water first. People often mistake thirst for hunger. Choose a healthy snack like a piece of fruit, nuts or yogurt with granola and berries. Eat regular meals with snacks in between so you don’t get overly hungry. And eat plenty of fruits and vegetables so that you eat enough fiber and bulk to feel full, but on foods that are lower in calories. What’s most important is to not cancel the calories burned by overeating.
Check out Women’s Health for healthy snack ideas Click her for info.
-Bernadette McLoughlin
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