Do You Exercise And Not Lose Weight is undoubtedly the best decision along with an improvement in eating habits. It is not the first time someone tells me that he has started exercising and does not lose weight. Although it may seem a contradiction, it is something completely normal, especially in the first weeks.
This is something that discourages many and even ceases activity by believing that it is not effective. We will see in detail what happens in your body when you exercise and do not lose weight. It can even be the case of gaining weight. This is especially true in the first weeks of exercise and in people who are not used to sports.
Basically, what happens is that your body detects that it lacks resources to face this physical exercise. In this way, your body begins to adapt to exercise by creating more tissues such as muscle and accumulating more energy like glycogen. This, which may seem small, is what will cause the scale to not move.
It is clear that we are not going to gain a kilo of muscle when we start exercising. But some muscle tissue is created. This protein increase also retains water. Therefore, the increase in muscle mass is one of the factors to consider.
Not only do muscles gain in volume, it also increases the connective tissue they carry. It becomes thicker and harder due to the adaptations to support the exercise. Let’s say our whole body is strengthening to cope with exercise.
As we said at the beginning, when we exercise we will need more energy, which is usually basically glycogen that is stored in the muscles. When glycogen is stored, it retains water, something that also adds up and makes the weight not go down as much as we want.
And finally, and especially if we do aerobic exercise, the blood volume can increase, there may even be half-liter gains in the first ten days. This means about half a kilo of weight.
Losing weight depends on so many factors that someone who also exercises may lose weight the first few days. Here the diet, rest and other activity that we have throughout the day will play a very important role.
Basically, if we create an energy deficit, we will eventually lose weight. But if we exercise and maintain the same diet or even the first days of exercising we have more appetite and eat more, the weight is probably the same. But not because the exercise does not take effect, but because what we lose from fat, on the other hand we are gaining it due to the adaptations created by the exercise that we have commented.
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If at the same time we start exercising we change eating habits and create a caloric deficit, then we are going to start losing weight. But if we exercise and maintain the diet, there may be that paradox of exercising and maintaining, or even earning something.
I always say that the hardest thing to lose weight is not exercise or diet, the hardest thing is to stay motivated long enough until we realize that in the long run it is something that works. That it is not something immediate or miraculous and that our body needs time to adapt to the new situations that we face.
Although your body remains in the weight because you gain lean mass, retain more nutrients and gain water volume, think that at the same time you are also losing fat, which is what interests us most in this process. There will come a point where the gains will stabilize and there will only be a loss as long as we maintain the exercise plan.
Keep in mind that this process of adaptation to exercise can last even a month, so I say that motivation and patience are very important. And also gradually increase the intensity or duration of the exercise sessions, since our body will become more efficient and will not spend the same calories when it adapts to a type of exercise.
Slimming should not be something immediate, but a race in the background, where we change habits and gradually we are releasing ballast, so that our body assimilates losses well, without drastic changes. Losing even 300-500 grams a week is an achievement. He thinks that these numbers will be translated in 15-25 kilos in a year. Slowly but surely.