Why diet and exercise but still gain weight?

In fact, when you start eating healthy and exercising, your body weight will increase slightly. This is completely normal because your body is responding to adapt. People should not be discouraged because after this period, their body weight will begin to decrease, according to the health website Healthline (USA).

When you first start dieting and exercising, your body may gain a little weight, then lose it.

The reasons why the body gains weight and then loses weight include:

Water retention reaction

When you first start exercising regularly, your body will automatically store more glycogen. This is a biological response to more efficiently provide the energy your muscles need to function.

However, because glycogen binds to water, storing more glycogen also means the body will store more water. Glycogen binds to water in a 1:3 ratio, meaning that for every gram of glycogen the body stores, it will store 3 grams of water. The result is a slight weight gain.

Don't get discouraged, though. Over time, your body will adapt to the new intensity of your workout and will need less glycogen, retain less water, and your weight will start to drop.

Inflammation causes fluid retention.

For beginners, muscle fibers are damaged by increased intensity. These microscopic tears in the muscle cause inflammation and pain. To heal the tears, the body retains water. This results in temporary weight gain.

Increase muscle mass

One positive reason for not being able to lose weight, or even gaining weight, despite dieting and exercising is increasing muscle mass. This is a phenomenon that often occurs when a person does weight lifting exercises combined with a healthy diet with balanced calories, meaning calories consumed equal calories burned.

At that time, the body will simultaneously burn excess fat and increase muscle mass. Even though the weight does not change, or even increases slightly, the muscle mass will be firmer and the body shape will be slimmer.

Abuse of protein supplements

Protein is essential for muscle growth. However, consuming too many protein-rich foods, from meat, eggs to protein supplements, can easily lead to a calorie surplus and weight gain. In this case, reducing the amount of protein in your daily diet is necessary, according to Healthline .

Source: https://thanhnien.vn/vi-sao-an-kieng-tap-the-duc-nhung-van-bi-tang-can-185241018181243675.htm