I haven’t been intentional about working out since December, this week I put it back into my routine and made it a priority again. Throughout the week I’ve watched the scale go up up up even though I’m doing everything right.
If you’ve had a similar experience, don’t freak out or get discouraged!
When you begin working out often times you’ll see the scale go up for a few reasons.
- Exercise is stress on the muscles. When you first begin exercising it creates micro tears in your muscles, this creates inflammation that causes you to retain more water.
- It’s also a high probability that your body will begin holding onto more glycogen (carbs) so that you have energy to burn during your next workout.
What you can do about it:
- Drink more water, an ounce or more for every pound you weigh. This is the recommended amount for peak hydration.
- Stop weighing yourself! When you’re on a weight loss journey, the scale can be a great resource but building muscle and losing fat are two totally different processes. Give up the scale for two months when you first begin working out before you start weighing yourself again. Chances are, weighing daily or weekly will only make you feel discouraged. During this adjustment period, the scale is not an accurate representation of the work you’re putting in.
- Take REST days!! Your body needs time to recover from all those micro tears and keep inflammation minimal. It’s best to only workout 2-4 days a week when you first start out and never more than 2 days in a row, per Rachel Cosgrove C.SC.S
Thank you so much for this post! I’m going through this right now. I feel so much better now. Thanks! 😊
Thank you, I saw the scale go up 5 lbs in 2 weeks, and I was very discouraged. I feel, great, and I’m exercising outdoors, so I’m getting lots of sunshine as well. Hang in there to anyone who is just starting out!!
I needed this – thank you!