Yo-Yo Dieting and the Scale

Question: I’ve been a yo-yo dieter for the past few years, and for some reason, whenever I recommit and start a new exercise program, I always seem to gain a little weight before the actual weight loss process begins. Can you explain this?

Answer: Yes, this is actually a pretty common phenomenon, but one that most people simply aren’t aware of. When a sedentary or somewhat inactive individual starts an exercise program, several changes occur in the body to respond to this new exercise stimulus. The sum of these changes can add a bit to the scale, despite your hopes for the exact opposite. First of all, the muscles can increase in size, and the added protein in the muscle actually stores additional water. The body will also start to store more sugar in the muscles, and again, water storage plays a role here as well. Several enzymes that process oxygen will also increase in quantity within the muscle cells. And if this isn’t enough, your connective tissues will toughen and thicken, and your total blood volume can increase by up to one pound within a week. All of this better prepares your body for more frequent exercise bouts, and helps to improve your workout efficiency.

At this point, you’re probably wondering what can be done to mitigate these effects? The answer is not much. The key is to be consistent with your workouts, and avoid the scale if you’re likely to get discouraged by what you see. It’s important to remember that this is simply your body adapting to exercise. Believe me, your weight will trend down in the long run as you continue your program.

Don’t forget the old adage—good things come to those who wait! 

About the author: Grant Pritchard is the club owner at Anytime Fitness in Orting. To submit a question for future articles, please contact the author at grantp@anytimefitness.com