Why do I sometimes gain more weight during weight loss

Occasional weight gain during weight loss is a normal phenomenon, which may be related to water retention, diet changes, exercise intensity adjustment, physiological cycle or muscle growth and other factors.

I. Water retention

High salt diet or increased carbohydrate intake will lead to water retention in the body and weight gain in the short term. Each gram of glycogen storage requires about 3 grams of water to be combined, and supplementing carbohydrates after exercise may also cause temporary weight fluctuations. It is recommended to maintain a light diet and avoid heavy flavored foods.

2. Fluctuations in Dietary Calories

After occasional meals or intake of high sodium foods, even if the total calories do not exceed the limit, food residues and moisture will increase the weight of intestinal contents. Suggest keeping a diet diary to distinguish between real fat gain and temporary weight changes.

3. Muscle response after exercise

Micro damage to muscles after strength training can lead to inflammatory edema, while muscle glycogen reserves increase, which may cause weight gain for 2-3 days. This is a normal process of muscle repair, there is no need to worry excessively.

IV. Physiological cycle influence

The hormone change before menstruation will promote the retention of water and sodium, and the weight may increase by 1-3 kg. The peak of estrogen during ovulation can also lead to similar phenomena, usually returning to normal after the end of menstruation.

5. Increased muscle mass

Long term exercise may offset the weight loss caused by fat loss due to increased muscle density. It is recommended to combine body fat percentage and circumference measurements to comprehensively judge the weight loss effect, rather than relying solely on weight data.

It is recommended to maintain a regular schedule and sufficient sleep, measure weight at a fixed time every day, and observe trends on a weekly basis. During the plateau period, the exercise mode can be adjusted to increase the proportion of protein intake. If the weight continues to increase abnormally for more than two weeks, pathological factors such as thyroid dysfunction or polycystic ovary syndrome should be investigated. Losing weight is a long-term process, and short-term fluctuations do not require excessive anxiety. Maintaining a scientific diet and exercise habits is more important.