I started exercising, reduced sugars and I've put on weight. Why?

I think that your friends and colleagues may be right.

Muscle tissue weighs more per unit volume that fatty tissue does.

Your regular physical exercise could mean that your body muscle tissue:fatty tissue ratio has increased, leading to a healthy gain of weight :-).

As mentioned above body composition (fat vs muscle) is common with what you are experiencing. I had a client just this morning who had lost 5kg and put on 2 kg, which was only reflected by a 1 kg weight loss.

How are your clothes feeling?

Also given your age hormones are likely a factor, if you were doing nothing I suspect your weight would be increasing not stable.

It is great that you are aware you can’t out exercise a poor diet, may i ask what changes have you made in terms of sugar reduction etc

Hi Karen,

Thanks for that extra information. First of all, well done on the steps you have already chosen to take, although there may not have been the expected weight shift, your changing your health in the right direction. Unfortunately obesity is complex, and as you are aware what may work for one person may not work for another.

Introducing some resistance based exercise has been effective for various clients, so I recommend that you continue to do so J. Also be aware of the hidden sugars in dried fruit. It may also be worth getting some pathology works done by your GP including Thyroid function, Insulin and Liver function if you havn’t already, and investigating sleep if an issue for you. 

Hi Karen

I'm sorry to hear your struggles with the exercise and weight loss - it must feel very disappointing.  Having some bloods can help to determine if there is a contributing factor of which you are not aware.

There is lots of research, theories and opinions on the most effective ways to lose weight with regards to body types, exercise regimes and exercise type.  Introducing resistance exercise is usually a positive move.  It might help to try some different exercise regimes or formats to facilitate the weight loss you are hoping for such as interval training, crossfit or a variety of exercise formats that you enjoy.  For example, water aerobics burns up to 2x as many calories in a session than land based exercises give equal duration and intensity due to the resistance of the water.  You can even try fartlek training during the times you are out for a walk/jog. As you get older, metabolic rate declines so look for things that will help keep the metabolic rate elevated for longer, such as water aerobics and resistance.  Try to mix it up a bit and have fun.

Another important point to remember is that it is fitness that really matters and that is important in reducing the risk of chronic disease.  

Lots to consider; I hope it goes well for you.  Congratulations on the changes you have made with your diet and with your exercise.  Stay motivated - even though we all look for weight loss, it is our health and well being that are most important and you sound like you are making great choices to improve yours.

Best wishes

Tina

Sorry to hear about your struggles with your weight management, but I can assure you that your difficulties are not unique to just your situation. Whilst I don't necessarily disagree with what has been said above about fat and muscle it is often something that gets thrown around to placate any concerns you might have. If indeed you are not feeling any improvement either in changes in your clothing size, mood or sense of wellbeing than might I suggest you need a more individualised exercise and diet approach. Even the best of generic advice will see your difficulties continue and often this is because you are trying to expend as much energy and effort as possible, creating a stress demand on your body that, biochemically, is unsustainable and drives your body into energy sparing rather than expenditure. Water based exercise will only be helpful to you in your situation if land based activity is either painful or less enjoyable, the reduction in weight bearing reduces caloric expenditure. My suggestion then would be to initially scale back your training, use short rest intervals with short periods of moderate work, e.g. 5x2min on a stationary cycle at about 6/10 effort with 30sec slow cycling recovery in between and repeat 3-4x daily, and follow this sort of structure in your preferred exercise modality. Some resistance exercise, as has been suggested, may also be really helpful. Whilst doing all this speak to your GP about a referral to your local exercise physiologist and dietitian and discuss with them whether they think some blood work is appropriate. All the best!

Hi Karen,

You've been working really hard, and you should be proud of yourself for making so many changes.

Could you be approaching menopause? Or do you have underlying insulin resistance or hypothyroid issues? These can make weight loss a little difficult to achive in some individuals. Have you had a chat with your GP?
 

I hear you're very frustrated with your current situation. You may be thinking it's not fair not to see the expected results after putting in so much effort.
But have you thought of the long-term health benefits that you're achieving through these exercises and eating? You're strengthening your bones to prevent osteoporosis and fractures that many women suffer in the later years. The dried fruits and nuts are giving you fibre for gut health. The nuts are also nourishing your body with heart-healthy fats.
May be broadening your focus to health overall, instead of just the body weight on the scale, could give you more satisfaction out of your current situation?