What causes weight gain after exercise

　　What causes weight gain after exercise

　　1. Increase the proportion of muscle. Losing weight through exercise will not only consume fat, but also increase bone density, increase muscle mass and volume, strengthen muscle function, thereby increasing the proportion of muscle in body composition. If girls lose fat but increase muscle at the same time, and the specific gravity of muscle is higher than fat, the volume ratio of muscle and fat of the same weight is 1:3. Therefore, weight will increase instead of losing weight after exercise. This is actually a good thing and can help you get into shape.

　　2. Increased glycogen in the body

　　The weight gain caused by sudden exercise after not exercising before is generally not an increase in fat gain but an increase in glycogen and water retention in the body. After exercise, liver glycogen can be quickly replenished with a reasonable diet. During this process, the body will store a large amount of water according to the ratio of glycogen 1: water 3. That is, if the body wants to store 100g of glycogen, it needs to store 3 times more water, which means the total weight increases by 400g, which results in an increase in weight after exercise.

　　3. Weight gain is not fat gain

　　Weight loss and fat loss are not the same thing. Weight loss refers to the decrease in total body weight, including muscle, water, fat, and other substances. The so-called weight gain by girls after exercise does not mean that fat has increased. Moreover, because fat is consumed relatively slowly, before the fat is consumed in the early stage, muscle gain will naturally lead to weight gain.

　　4. Entering the sports platform period

　　It is very common for weight loss to stop or even gain a pound or two during the plateau period. The so-called plateau period itself refers to a stage in the weight loss process where the weight does not decrease or has a tendency to rebound for two consecutive weeks or more, and it also means that it may increase.

　　However, generally speaking, if you maintain a moderate diet and exercise regularly during the plateau period, you are unlikely to suddenly gain weight. However, some people do not lose weight during the plateau period, or have thoughts and practices of giving up, do not care about diet, etc., and are more impetuous. At this time, it is easier for them to gain weight and rebound.

　　5. Intake is greater than consumption

　　During the period of exercise to lose weight, if you do not pay attention to reasonable diet control, overeat, and eat a large amount of high-calorie and high-fat foods, resulting in intake being higher than consumption, of course, you may gain weight instead of losing weight. This is the most common and the easiest reason for people to understand.

　　6. Insufficient exercise intensity

　　Neither the number of exercises nor the duration of exercise meet the requirements for fat burning. For example, it takes 30 minutes of exercise to burn fat. If you only exercise for 10 minutes, it will naturally not have the effect of consuming body fat. On the one hand, as muscles and other substances increase, weight will increase.

　　7. Irregular work and rest during exercise

　　During the exercise to lose weight, if you only work hard on exercise without paying attention to your daily routine and often stay up late, it will also lead to half the result of exercise to lose weight, no weight loss effect, and even weight gain after exercise.

　　Kind tips:

　　The weight gain mentioned here must be at least three to four kilograms. Because a person's weight will also change throughout the day. Generally, the human body has the lightest weight in the morning, the heaviest weight at noon, and the weight at night is between noon and morning. If you want to ask the range of a person's weight change in a day, it is usually around 1 to 2 kilograms. Like going to the gym exercise In 2 days, I gained more than 1 kilogram, just to scare myself.

　　Precautions before and after exercise

　　1. Eat a light, low-glycemic index meal before exercise

　　Many people like to exercise on an empty stomach. In fact, exercising without starvation will accelerate the consumption of protein in muscles. Therefore, it is recommended to have a light meal with a low glycemic index 30 minutes to one hour before exercise to avoid rapid rise in blood sugar and provide the energy needed for exercise! For example, you can choose fiber-rich and low-glycemic index staple foods such as oatmeal, sweet potatoes, and pumpkins, paired with low-fat and protein-rich light foods such as tea eggs, sugar-free soy milk, etc., and you will be five to six times full.

　　2. You can drink a cup of sugar-free drink before exercising. coffee

　　In addition, some studies have pointed out that moderate amounts of caffeine can also increase the rate of fat burning. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help reduce body fat. However, people who are prone to palpitations and insomnia are best not to drink coffee to avoid discomfort.

　　3. Eat a moderate amount of protein after exercise

　　Studies have found that supplementing an appropriate amount of protein with a light meal within 60 minutes after exercise will not make you gain weight. It can also help repair muscle tissue, accelerate recovery of physical strength, and increase the basal metabolic rate to help burn calories!

　　It is recommended that when your heartbeat returns to normal after exercise, you should eat nuts, chicken breasts, hard-boiled eggs or high-protein drinks, etc., along with high-fiber foods such as various vegetables, multigrain bread or a portion of fruit. Eat until you are five to six minutes full.

　　4. Eat a small amount of high-fiber food after exercise

　　Within 1 hour after exercise, you can drink an appropriate amount of boiled water to replenish excess water loss and reduce hunger. If you still feel hungry more than 1 hour after exercise, eating a small amount of whole grains can effectively help the body burn fat and make your weight loss effect more significant. If you want to increase the metabolism rate of cells, it is recommended to supplement foods containing collagen, such as fresh milk, egg , fish skin, etc.

　　5. Do not drink caffeinated drinks after exercise

　　After exercise, avoid drinking caffeinated beverages such as coffee, soda, and tea, as caffeine also has a diuretic effect and will not replenish enough water in your body. Although soda can also provide water and sugar, it is not a suitable post-workout drink for adults and Child Best avoided!

　　6. Eat one hour after exercise

　　Eat about one hour after exercise. It is easier to accept various drinks or liquid food after exercise, and you can replenish water at the same time. If you have not eaten a meal two hours after exercise, you can eat solid food to replenish carbohydrates and protein. For example, three fruits (apples, oranges, etc.), two fruits plus a cup of milk, 500ml pure juice, two fruits plus a yogurt, two slices of bread plus a little jam and a cup of milk, etc.