Question:    

Hi Mark,
I just have a question about why every time I work out, I gain weight. I am by no means over weight, but would like to lose about 5 pounds.

I only work out about 3 times a week, alternating between jogging and walking for around 25 minutes on a tredmil. My diet consists of normally healthy meals, and every once in a while I splurge on some Dairy Queen or brownies. I’m 21 and around 116 lbs, and about 5’1”.

It’s frustrating to work out, and gain weight. I think this is because when you work out you gain muscle? It’s frustrating because I’m the type of person who thinks that if you can’t measure sucess you shouldn’t start.

Is there any advice you can give me?

Thank you for taking my question.

-Sarah

Answer:

Hi Sarah,
Here’s my advice. Don’t weigh yourself. I know that sounds absurd maybe even you’re thinking impossible.

Here’s the deal though. The scale can’t distinguish between water weight, fat or muscle. For example, let’s say that you weigh yourself and then immediately drink a gallon of water (not likely I know), but a gallon of water weighs 8 lbs. Now, you won’t look any different but you’re now 8 lbs heavier.

You’re body is constantly changing it’s water retention (through urinating and sweating). Depending upon the time of day you weigh yourself along with what foods or liquids you’ve recently eaten this can make your weight fluctuate.

I’m assuming by the stats that you’ve given me, you’re a slender person, so you’re not really after losing weight, you’re probably just looking for more muscle definition (toning). This really just comes down to fat loss, rather than weight loss.

You could build 5 lbs of muscle, lose 5 lbs of fat, the scale not budge, but you’ll look and feel better, as well as have clothes fitting better.
Instead of weighing yourself, I would go by how your clothes are fitting, if you’re seeing more definition when you look in the mirror or if others starting commenting on the changes they’re seeing in you.

I know this probably isn’t the answer you were looking for, but it’s the truth.
I also think another thing that would greatly help you is to do some resistance training (whether it’s with weights, your bodyweight, tubes, or stability balls), this will help in the process of losing fat, just as much if not more than running.

Hope this helps at least a little and gives you a starting point.
Also, define “healthy meals”, because sometimes healthy doesn’t always mean a meal that will help lose body fat.