Help!!!! I have been walking /running one hour a day . Gained four Lbs???

[jangle]

I have been eating close to the same diet. I started back on my treadmill and make sure to walk/run four miles a day. I have gaine 4 pounds. I really just do not understand why the scale is going up. I do walk on an incline of betwen 7-10  Is it possible this is causing inflammation ?? Confused

[catephoenix]

Maybe it's water retention or muscle weight. 

[SteveH]

Lots of exercise is good but is only half the story. The only way to lose weight is to eat less calories than you burn. Your fitbit can tell you how many you burn so you now need to work out how many you eat. The most accurate way is to record what you drink and eat into fitbit.

If you can average eating 500 calories less than you burn each day you will lose around a pound per week. Don't worry about day to day variations or glitches as changes to body water can muck the numbers up.

[gerrymcd]

Most likely some muscle weight plus water....... you have probably been drinking more fluids when you are working out than you did previously.  Don't worry, your body will readjust in time.  Just keep going! 

[JenniLacey]

It's normal to gain weight when you begin exercising (or any time you increase intensity, duration or type of exercise). You retain more fluid. Just make sure you stay hydrated and watch your sodium and sugar intake.

I disagree that it is muscle weight. Muscle takes a long time to build especially when you're losing weight. You require an excess of calories to really build muscle plus strength training. Walking and running are cardio and will do very little to increase LBM... if anything, running a calorie deficit and just doing cardio is a recipe to lose LBM. If you're keeping track and being honest about how many calories you're taking in, it's most certainly fluid retention.

[Jabrat]

Don't keep weighing you will notice the difference in inches and your clothes - get that burn going

[Fit4Ever0112]

I completely agree Jabrat, I hate weighing. I don't want to see gains when I am working to lose. I dump the scale, calorie count, and step...step...step. 

[zebrahamster]

Yes, when you loose fat from diet and exercise , you also build muscle. Muscle weighs more than fat. Don't give up this will change. You loose fat quicker than you gain muscle . Especially at first. Your body adjusts an you maintain a more steady weight loss.
Good luck P s. Drink lots of water😊

[Dominique]

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@zebrahamster wrote:
Yes, when you loose fat from diet and exercise , you also build muscle.

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As @JenniLacey stated above, it's very unlikely you will build much muscle from exercising when on a diet, especially if it's cardio only and if you are a woman. Losing weight and gaining muscle takes time, you just cannot expect noticeable results after only a few days or weeks, no matter how healthy the diet is and how intense the exercising is. The original post is almost one-year old. Based on her profile, the original poster doesn't appear to wear her Fitbit everyday:

Maybe she has reached her goals and no longer needs it.

[13tinkerbell]

Muscle does not weight more than fat,1kilo of fat is same as 1kilo muscle.Muscle is more dense hence the more weight.

[PaleoCrossfit]

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@zebrahamster wrote:
Yes, when you loose fat from diet and exercise , you also build muscle. Muscle weighs more than fat. Don't give up this will change. You loose fat quicker than you gain muscle . Especially at first. Your body adjusts an you maintain a more steady weight loss.
Good luck P s. Drink lots of water😊

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You will not build muscle that quickly. To gain a pound of TRUE muscle, it takes about 3 months.

What are you eating? Are you truly tracking your calories? Weight loss is fairly simple: calories in < calories out.

Also, just as a side note, not all calories are created equal.

[zebrahamster]

It takes more fat to equal 1 # than you realize. Just go to your local supermarket and ask them for 1 pound of pure fat an one pound of lean meat.. The difference will amaze you! However, you are correct a pound is a pound.

[carl669]

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@zebrahamster wrote:
It takes more fat to equal 1 # than you realize. Just go to your local supermarket and ask them for 1 pound of pure fat an one pound of lean meat.

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and if that pound of fat is from a pastured cow, ask them if you can keep it to cook with!

[zebrahamster]

That's possible,😀. God one lol

[zebrahamster]

I agree. But most people don't give that fact much thought. I have been using the fitness pal app and it's really amazing just how fat, sugars and sodium the food we eat has. Your are right on with that statement.😊