Is it normal to get bigger before losing weight?

Author: Geoffrey Towne III  |  Last update: Monday, September 8, 2025

A lot of people bulk up before slimming down, especially when they're new working out. With a healthy diet and regular fitness routine, you'll start to develop longer and leaner muscles with a more toned look over time.

Is it normal to gain weight before you lose weight?

“Per unit volume, muscle weighs more than fat, so shedding fat and gaining muscle may not immediately change the scale but will result in changes in shape, tone, and measurements,” says McGowan. In other words, you may look leaner as you build muscle and lose fat, but you may actually start to weigh more.

Do you gain muscle first before losing weight?

No. If you are fat, you should lose fat first before building muscle. It might sound counterintuitive, but if your body fat percentage is too high, it will be harder to build muscle.

Why am I bulking up instead of slimming down?

Mistake 3: Eating Too Much

It is important to be aware of your maintenance calorie amount and how much you need to build the muscle you're seeking. This is the maximum calories you consume per day. Eating more than your maintenance amount while working out regularly will simply make you gain muscle AND fat.

Do you get bulky before slimming down?

A final word on bulking up before slimming down

You may start gaining muscle but not losing fat when you first start your barre routine — and it's perfectly normal. A lot of people bulk up before slimming down, especially when they're new working out.

Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)

Why have I gained 10 pounds since working out?

Muscle is denser (meaning a lot less fluffy) than fat, says Dr. Calabrese. Put another way, 10 pounds of muscle takes up a lot less space than 10 pounds of fat. So, as you start working out regularly and building strength, the new muscle you build may eventually weigh more than the fat you've burnt off.

Why am I gaining muscle but not losing fat?

Gaining muscle and not losing fat often comes down to diet. It's possible that you're eating too much and may need to decrease your calories slightly. You'll also need to analyze your workouts and overall daily activity levels and consider adding in more calorie-burning activities to boost your fat loss efforts.

Is it better to lose weight then tone up?

Weight loss is simply the number on the scales. Studies have shown that it is normal for people to lose muscle and fat on a cardio-only workout. Strength training has been shown to have a positive effect towards weight loss, and is important in retaining lean muscle. For most people a better way is to Tone Up.

Why am I gaining weight after working out for 3 weeks?

There are several research-backed reasons why you might notice a slight weight gain after exercise. These include muscle gain, water retention, post-workout inflammation, supplement use, or even undigested food. In most cases, post-workout weight gain is temporary.

What are the 4 stages of weight loss?

There are 4 phases of weight loss, rapid weight loss, slow weight loss, plateau and maintenance. Each phase has its own characteristics and physiological reasons.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

Is 20 pounds noticeable weight loss?

Yes, 20 pounds (lbs) of weight loss is typically noticeable. However, this may vary depending on an individual's current weight, body composition, and distribution of weight.

Why does my weight go up before it goes down?

Short-term fluctuations are usually due to fluid retention and longer-term fluctuations can also occur due to lifestyle changes, such as changes in exercise routines or stress levels.

Which body part loses fat first?

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

How often should I weigh myself?

Aim to weigh yourself on the same day, at the same time and in the same environment each week – for example, first thing every Friday morning when you're getting ready to take a shower, after you've gone to the bathroom, but before you've drunk or eaten anything.

Do you weigh more when you are toned?

Muscle weighs more than body fat

But the reason for it is simple: Weight training builds lean muscle mass, which is denser than body fat. A pound of lean muscle mass and a pound of body fat tissue might weigh the same, but they take up different amounts of space.

How long does it take to notice weight loss?

It may take 4-6 weeks to see initial changes, but the speed of visible results depends on your starting weight, body composition, and how consistently you follow your weight loss plan. While early weight loss may involve shedding water and muscle, actual fat loss occurs more significantly in the maintenance stage.

How to break a weight loss plateau?

How can you overcome a weight-loss plateau?
  1. Reassess your habits. Look back at your food and activity records. ...
  2. Cut more calories. Further cut your daily calories, provided this doesn't put you below 1,200 calories. ...
  3. Rev up your workout. ...
  4. Pack more activity into your day.

Why am I gaining weight when I'm eating less and working out?

Key takeaways: Working out can cause short-term weight gain as your muscle mass increases. Post-workout inflammation may cause temporary weight fluctuations. Workout plateaus, supplement use, and dietary changes can also stall your weight-loss efforts.

Can too much cardio cause belly fat?

Although exercise is extremely healthy, too much can actually be a stress on the body. Overtraining happens when you go too hard, too often, or don't take time to recover. This can increase inflammation as well as the stress hormone cortisol. Cortisol can lead to fatigue and weight gain, especially around your belly.

Why am I gaining weight if I barely eat?

If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.

How long does it take to start losing weight when exercising?

Stage 1: Fast weight loss

In the beginning, weight loss happens pretty rapidly. Over a period of 4-6 weeks, you'll likely see a noticeable difference in your body weight [1] — either on the scales or by the way your clothes fit.

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