Losing weight is one of the toughest things to do and requires lots of hard work, patience, determination, and a good diet.  Obesity is a major concern for humans. Every second person in the world is affected by obesity. As per WHO obesity defined as;

Obesity is defined as irregular or unnecessary fat accumulation that may impair health.

Well, overweight is not an unattainable thing, you can lose your extra pound just by following a healthy routine. Losing weight is like running a marathon, you need to be disciplined, and putting your energy and hard work to get desired results.  

However, things become annoying when you put all your efforts to get into shape, and instead of losing weight, you notice the gain. Here in this piece of content, we will let you dive into the top 5 causes why you gaining Weight while Working out and Dieting, affecting your weight loss goal.

Top 5 Reasons Why You Are Gaining Weight While Working Out

Water Retention

In the first month of exercising, the body faced several changes and every new exercise will break the muscle fibers to build muscle mass. Your body will heal the inflammation by temporarily retaining water. Hence, water plays a crucial role in achieving the weight loss goal. Apart from water, diet, and sleep of 8 hours are compulsory for the body to repair all the tissue breakdown. There is a rule that you need to drink half an ounce of your body weight.

Glycogen Conversion

Glycogen is a key factor as the body provides the energy to the muscles by converting it into glucose. While doing exercise, the body stores glycogen to fuel the muscles.  The glycogen mixes the water to provide energy to the muscles. When you exercise regularly, muscles become used to consuming less glycogen. As a result, muscles consume less water that leads to weight gain.

High-Calorie Diets

Calories are a crucial thing when it comes to weight loss. To lose the extra pounds from your body, you need to cut down the calories. An average woman needs 2000 calories and a man needs 2500 calories to stay healthy in a day. If you want to lose weight, cut the daily intake, and gain more calories. However, it’s tough to track the calories from your diet, but you can follow a weekly plan of eating and drinking. If you are consuming more than burning calories, you will most likely gain weight.


Weight loss is not a sprint, it’s a marathon. You need to be consistent with your plan, diet, and exercises, you will not get instant results. You have to walk like a turtle with patience, as you didn’t put up so much weight in just one night. Hence, getting rid of it will take time. The human body is an incredible machine; it adapts everything all it needs time.

Muscle Gains Vs Fat Loss

Our muscles have more mass than fat and if you are gaining the muscles because of workout, weight machine will likely show the gaining number in your weight. But you have to understand that there is a difference in fat loss and weight loss. If you are gaining muscles while losing weight, you don’t need to be worried as it is a healthy sign.

Don’t get disheartened if you see the plus number or gaining weight while Working out and Dieting, just figure out the cause and start focusing on your weight loss plan. It is a battle against bad habits and you will only win if you stay consistent. You will feel amazing once you manage to cut extra pounds from your body. You will feel confident, free, and healthy.  


Can exercising too much make you gain weight?

Too much of good things doesn’t apply to exercise. Over-exercising can give negative results instead of positive. This will lead to gaining weight after working out also can disturb the balance of hormones. It will cause fatigue and decrease the performance of the body and also cause the over-training syndrome. However, too much exercise can lead to weight gain.

Working out but gaining weight instead of losing

We have mentioned the top 5 reasons why working out but gaining weight . Track your daily calorie intake and measure how much you are burning. If you are eating more calories than burning, you will most likely see the gain in your weight.

Working Out but Gaining Weight Around Belly

If the fat around the belly is increasing, you might be doing something wrong. But, you need to understand the fat around the belly is extremely stubborn. Increase the water intake and be consistent with your routine.