"It’s ultimately about how you’re feeling," says Jason Machowsky, RD, CSCS, clinical supervisor of performance services at the Hospital for Special Surgery in New York City. 2. When it comes to gaining weight while trying to keep a flat stomach, your workouts are where you are going to be able to tone and trim your abdomen area, so it is best to make the most out of them. Another reason you could be gaining weight working out is that you’re building muscle faster than you’re shedding fat. While working out is important, its also important that you have a healthy diet. If you're working out but gaining weight, the problem may lie in the amount of time you're spending exercising. Shapiro explained that when our cortisol levels are elevated, we tend to crave sugar because our body wants quick energy in case of an emergency. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 4 Points To Consider. Do your clothes fit a little looser? If you are working out 5 days a week with a variety of workout (mix of cardio, resistance training, and HIIT) and you are eating a healthy diet you should start to see a slimmer figure begin to appear after 3 months. Remember to keep moving throughout the day by taking breaks to go for a walk or taking the stairs instead of the elevator. Subscribe to our daily newsletter to get more of it. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The number on the scale could teeter for all of these reasons. Well, listen up: You’re not alone. "This is because unlike food allergies, food sensitivities are usually limited to digestive problems(like bloating, inflammation, lethargy), and the symptoms don't always show up immediately, making it even harder to pinpoint which ingredients are upsetting your body," she said. "Cortisol enables the body to mobilize fat and energy from other areas and direct them to the abdomen, where cortisol can make energy readily available for vital organs," she explained. Account active This is due to excess production of cortisol in the body which promotes fat deposition in the body and even wipe away muscles. Stress and tiredness can also lead to weight gain due to the hormonal changes they can bring about in the body. So, consult your physician, take appropriate medicines, if required and plan a proper diet and exercise schedule. well i did it and milk did come out. So, for example, if 2 or more weeks have passed and you are consistently gaining weight during this span of time, these are the most likely explanations for it: 1. If you’ve really been exercising, eating right, and getting enough sleep, but notice that your weight just keeps creeping up, you might want to see a doctor, says Machowsky. Why trust us? "When you increase your protein intake you can balance out your blood sugar while reducing insulin levels to promote a much faster metabolic rate," Vince Sant, lead trainer at V Shred, told INSIDER. Those who slept 5 hours or less per night were 32% more likely to gain 32 lbs (15 kg) than those who slept at least 7 hours . ! We're surrounded by heavily processed foods at the grocery store, our favorite restaurants, coffee shops, and staff lounges at work. Certain medical conditions and hormonal changes can contribute to abdominal weight gain. Registered dietitian Rachel Fine, RD told INSIDER that a high intake of heavily processed foods, especially those high in high-fructose containing sweeteners like high fructose corn syrup, can cause weight gain in your stomach. "We're not sure why this happens; however, the most common explanation is that more time in bed is less time being active," he added. Gaining weight solely in your stomach may be the result of specific lifestyle choices. Not only does such a body shape improve your appearance, but it also improves your health and quality of life. Thyroid problems and certain medications can cause you to gain weight, no matter how much time and effort you put into eating healthy and working out. Do you have more energy? Bacterial Overgrowth in the Gut Can Cause Sudden Weight Gain in Stomach: You wont look like a guy or anything unless you work your biceps 24/7 lol. How Many Calories Should You Eat to Lose Weight? Exercising doesn't automatically result in weight loss or a physique. Get a big butt and a flat stomach by controlling your calorie intake, burning calories with high-intensity cardio and strength training your gluteal muscles. From bulging and bloating to flat and firm, the shape of your midsection changes daily. Help!! If you miss out on one of those, the other two aren’t going to fully pay off, Spano says. Once the cause of bloating or stomach getting bigger while you are not gaining weight, is known, it is easy to manage it. Consult a registered dietitian or check out one of the. Registered dietitian. A study was done to find out how sleeping could affect weight loss results. Could a food sensitivity be a reason you're gaining weight in your stomach? Eating more calories will result in gradual, consistent weight gain, and it's likely that many of those extra calories will show up … My suggestion is that you lose that weight, and then exercise for muscle gain. . What’s more, people tend to overestimate how much they burn in a workout. Your body responds to the micro tears and inflammation in two ways that cause temporary water weight gain. “People love to talk about protein because it is essential, but if you eat too much, you’re going to gain weight, as it will be extra calories,” she says. He recommended speaking with your doctor if you suspect you have this condition. Bloating or fullness, Distended stomach and Weight gain. You can't talk about the size and structure of your body without factoring in genetics. Just how much protein do you need? Polycystic ovary syndrome (PCOS) is a common condition that affects how the ovaries work. Or, even better, let’s define it as weeks of weight gain. Excess abdominal fat is a … 5 Surprising Reasons You're Gaining Weight. Saeed said sleeping five hours or less each night has been linked to an increase in abdominal fat. ", When you increase your protein intake you can balance out your blood sugar while reducing insulin levels to promote a much faster metabolic rate," Vince Sant, lead trainer at, Sant said protein also helps to control hormones that increase your appetite, which can help you lose weight naturally. Certain medical conditions may cause weight gain, as may certain drugs, so check with your doctor if you suspect either of these reasons. Furthermore, you are going to want to aim for targeted strength and cardio exercises that primarily burn calories in the stomach and waist, so you can maintain your gained weight elsewhere. Don't forget, Dolgan says, losing pounds on the scale does not mean that you are more fit—it just means you are lighter, which doesn't mean much at … The list goes on. Sant said protein also helps to control hormones that increase your appetite, which can help you lose weight naturally. As your appetite increases from burning more calories, it’s easy to reach for pre-packaged and processed foods that contain simple sugars, says Armul. Shutterstock. Also Read: Like what you see here? You can't choose where on your body you'll lose weight, and you can't choose where you'll gain it, either. We often mistake thirst for hunger, so plan to ramp up your water intake as your pump up your workouts. Gaining weight when you first start working out is totally normal but that doesn't make it any less frustrating. There are a lot of factors that come into play when it comes to weight loss, including some lifestyle choices and health habits that can cause you to put on pounds even when you're putting in the work. Get some muscle on your legs and run. I could gain 8-10 pounds in 4 days without changing anything and it wouldn't come off. ... We advise you to seek professional help with working on an eating disorder. Saeed said people with PCOS can have higher than normal testosterone levels and subsequently gain weight. Gaining weight solely in your stomach may be the result of specific lifestyle choices. Well, that depends on your activity level and body size. Marathon runners might need to carbo load before the big day, but if your runs last less than an hour, you don’t necessarily need to fill up on carbs—the same goes for protein. I kept packing on the weight despite tracking food, lowering carbs, lifting weights, and doing cardio 5 hours a week. since, “No Rules Rules: Netflix and the Culture of Reinvention”. If you ate lunch or a mini meal an hour before you exercised, you probably don’t need something post-sweat, too. “Look for other measurements of exercise working—weight is not the only measure of success.”. It's no secret that the average American is not getting enough sleep. Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects many people with ovaries. Armul also says it’s a red flag if you’re exercising only so you can eat more. "So, we get stressed, release cortisol, gain weight in our abdomen and crave more sugar, eat more sugar, and gain more weight," she said. Also, if you work out a lot or are otherwise very active, you may want the extra fat to help you push through your workouts. But instead of filling your hunger with chips, cookies, or crackers, go for healthy post-workout snacks, such as fruits, veggies, lean protein, and healthy fats, so you get filling nutrients and likely in smaller portions. Eating less but gaining weight is a common complain of people who want to lose weight. "If your family tree shows a tendency towards apple-shaped individuals, then you may have to be extra diligent about getting enough physical activity and limiting your caloric intake," he explained. Are you feeling all-around happier, more motivated, or less stressed? It’s super common for your appetite to turn up just as your fitness hits full blast, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. Armul suggests keeping logs of how many calories you burn in a gym session, as well as tracking your food intake. larger waist and tend to carry a lot of your weight around your abdomen, there's a good chance you're considered apple-shaped. Around menopause, Sant said even people who carry most of their weight on their hips and thighs often notice that their bellies start to grow. The exact cause of PCOS is unknown, but it's thought to be hormone related, … If you've been working out regularly, increase your weight by roughly 10% for a few moves each workout. Her suggestion? We will define “long term” weight gain as basically anything that occurs over a period of time longer than 1 week. If your diet is lacking adequate levels of quality protein, you may see a few extra pounds find their way to your stomach. They can rule out more serious health problems. Eating less is not going to help if you are not providing your body with all the nutrients it needs to function properly. Mallory Creveling, ACE-CPT, has more than 10 years of experience covering fitness, health, and nutrition. In fact, a June 2019 study from the Journal of Clinical Nutrition found that people tend to lose less weight than expected when they exercised because of an … “And when you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you’re burning.”. Shapiro said repeated excess circulating cortisol could lead to increased abdominal fat storage. Gaining Fat, Not Muscle? So if you’re feeling extra frustrated, don’t be afraid to talk to your doctor. This causes small micro tears, also known as micro trauma, and some inflammation. There's no denying that working out is an important weight loss factor, but oddly enough, thinking about your upcoming sweat sessions too often can make it more difficult to lose weight. Stay updated on the latest science-backed health, fitness, and nutrition news by signing up for the Prevention.com newsletter here.