Why is my body fat increasing with exercise?

Author: Stanley Grant  |  Last update: Saturday, June 14, 2025

When exercising, our body will first use up energy stored as dietary fuel which we get from the food we eat. Once these stores are exhausted, the body will then turn to body fuels, such as proteins found in muscles and, thereafter, accumulated fat stores.

Why am I gaining body fat when working out?

Weight gain, including belly fat, after starting a workout routine can happen due to factors like increased muscle mass, water retention, or an increase in appetite. Sometimes, when starting new exercises, your muscles hold onto more water, which can lead to temporary weight gain.

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

In summary, weight gain despite consuming very little food may be caused by a slow metabolism, hormonal imbalances, medications, fluid retention, muscle gain, stress, or underestimating calorie intake.

Why does my body fat go up when I lose weight?

Body fat percentage often increases when one loses weight because of hydration levels. In the first week or so of eating better, most people tend to lose a lot of water weight, because their diet includes less salt and refined sugar.

Why does my body fat percentage go up after a workout?

Tweaking your diet and ramping up physical activity will help you lose weight and build lean muscle mass. You might lose weight but see an increase in body fat percentage because your diet changes and exercise routine might be causing you to store more fat, lose water and burn sugar (glycogen stores), not body fat.

How to Lose Fat AND Gain Muscle At The Same Time (Step By Step)

Why am I getting fatter after working out?

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. Try not to obsess over the number on the scale.

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.

Why do I look thinner but weigh more?

Muscle is denser than fat, meaning a kilogram of muscle takes up less space in your body than a kilogram of fat. So, even if you gain muscle and your weight on the scale increases slightly, you can appear slimmer and more toned.

How do I stop my body from storing fat?

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

Why am I fat even though I workout?

Most people who have difficulty losing weight are simply eating too many calories. An important factor in weight loss is how many calories you're eating versus how many calories you're burning. It may seem easy, but if you're not tracking your calories each day, you may be consuming more than you think.

What is the 30/30/30 rule for weight loss?

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.

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.

Why am I gaining fat while eating healthy and exercising?

Keep in mind that this weight gain might be temporary as your body transitions to a healthier, stronger body composition. Other reasons you might be gaining weight from exercise and healthy eating are drinking more water, increasing your salt intake or heightened appetite.

Why do I look chubbier when I start working out?

While at the gym, you'll be actively working your muscles and all the while dehydrating. The combination of your pumped up muscles, dehydration and overworked muscles might make you feel well toned then, a few hours later, you appear flabbier despite the exercise you know should be making you lean.

How long does water retention last after exercise?

Especially in the first days and weeks of a new workout routine, your body is going to retain water. In most cases, it goes down within a few days.

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 not losing belly fat even after exercise and diet?

Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.

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.

What body part is the hardest to lose fat?

The abdomen is often one of the hardest places to lose body fat, particularly because of its deep connection to these hormonal processes.

Does fat look worse before it leaves?

You Feel Like You're Looking Worse

The idea is that just before a significant weight loss occurs, you actually look a little pudgy and soft. Why? Because you've started to break down your fat cells and now they're filling up with water. Soon, these cells will flush themselves out and shrink.

How long does it take to lose 5% body fat?

How Long Does it Take to Lose 5% Body Fat? If you're in a sufficient calorie deficit, you can generally expect to lose 1-3% body fat monthly. This means that it could take up to five months to lose 5% body fat and ten months to lose 10% of your body fat.

How can I lower my body fat percentage ASAP?

Methods of weight loss that scientific research supports include the following:
  1. Trying intermittent fasting. ...
  2. Tracking your diet and exercise. ...
  3. Eating mindfully. ...
  4. Eating protein with meals. ...
  5. Cutting back on sugar and refined carbohydrates. ...
  6. Eating plenty of fiber. ...
  7. Balancing gut bacteria. ...
  8. Getting a good night's sleep.

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