Expert answers: I started training, but I gained weight. What happened? – GOOD SHAPE

You’ve been eating right and you’re even following workouts at home — or at work. academy. But when you step on the scale, you realize you’ve gained weight. Despite being somewhat disheartening for those looking to lose pounds, it’s not the end of the world. After all, a few extra pounds are not always synonymous with accumulating more layers of fat (and that’s the difference between losing weight and losing weight). Do you want to better understand and see what are the possible causes of weight gain from sports? We went to ask the nutritionist and specialist in nutrition applied to physical exercise Matheus Silva, from Esteem Nutrition:

1. Post-exercise fluid retention

Do you know why a lot of people don’t recommend that you get addicted to controlling your weight and stepping on the scale at the end of a workout? Because most of the grams you lose at that moment is just the volume of the sweat going away. And realizing that number will come back in the next bite or sip can put you off.

But the opposite is also valid: many people feel that the numbers increase after classes at the gym, and this happens thanks to the liquid retention. “During physical activity — especially bodybuilding — muscle fibers suffer micro-ruptures and end up retaining more water as a form of protection,” says Matheus. This retention is momentary, and the best way to avoid it is to bet on liquids (ironic, no?). Give preference to water.

2. You feel more hungry and consequently end up eating more

The nutritionist explains that when we start a new sport, especially those that provide high caloric expenditure (such as race), it is common for our appetite to increase. “These are activities that demand a lot of energy. The body ends up going into a caloric deficit, that is, it spends more than it ingests”, he concludes. Thus, our vital functions and post-exercise recovery itself are impaired, and the body understands that it needs much more fuel to return to normal.

Then, the lion’s hunger appears, and you attack everything you see ahead. To control it, it is worth including more foods that promote satiety on your menu. As is the case with oilseeds (chestnuts, nuts) and fibers (found in oats and some fruits). But no exaggeration!

3. You are gaining muscle

First, we need to debunk a myth: forget that story that muscle weighs more than fat. It seems obvious, and it is: “a kilogram of one weighs the same as a kilogram of the other”, says the expert. The difference is that muscle tissue is much denser than fat and therefore less bulky. “It is common for people to lose fat when they start exercising, but gain lean mass On the same proportion. In this way, her weight remains the same (or even greater), but she loses measurements.”

Therefore, if you feel that the kilos have increased, but your pants are getting wider, don’t be sad. This is a good sign, as muscles also help burn more fat!

On the other hand, if you’ve noticed that both the dummy and the scale have gone up, it may be time to adjust your diet.