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Gaining weight after losing a lot of weight often happens. Even if you haven’t lost weight, unless gaining weight was your goal, you would likely not appreciate the visible bulge in your stomach. It can be really frustrating and highly demotivating for those who put in so much effort to lose weight. However, you can get back on track with a few tips:

Identify the cause

There are many factors that lead to weight gain. It varies from person to person, so only YOU can truly know what happened. Take a step back, critically analyze your habits, and see what you are doing wrong. For example, I know what happened when I lost weight. I took a lot of stress due to my projects, stopped working out and started stress eating.

Stress has a negative impact on your overall fitness and it can hinder weight loss. You often tend to eat the least healthy things in large quantities when you’re stress eating which results in weight gain. For others, it may not be as extreme, they might be eating healthy as well. In that case, you need to see nutritional labels on the back of every food you eat and see how much calories you are consuming.

A lot of people underestimate the number of calories they eat. As a result, they tend to eat way past their daily requirements which leads to weight gain over time. Start counting your calories and macros, and you will then automatically start to eat within your daily limit.

As mentioned earlier, there are many reasons as to why you’re gaining weight. Therefore, you have to see what you’re doing that’s resulting in the weight gain. It can be related to diet, calorie counting, stress, sleep, workouts and much more. Try to isolate everything one at a time and then work on improving that area of your daily routine.

Don’t panic

Usually, whenever someone gains a bit of weight, the first response is panic. This is especially true for people who have lost a lot of weight. They do not want the scale to show you’ve become fatter again after so much hard work. However, panicking won’t help, it may even set you up for failure in the long run.

Due to panic, people often start to go to extremes in order to lose the weight they’ve gained fast. This results in crash dieting and all sorts of dangerous things that are not good for you long term. What this will do is only slow down your metabolism in the long run. You will see short-term results but you will gain that weight back again in the long run because of the damage you’ve done to your metabolism. Instead, it’s better to identify what went wrong and focus on improving that.

Increase the intensity of your workouts

One common mistake regarding working out is that people stick to the same workouts. Our bodies are very quick to adapt to whatever changes we bring. You might have noticed you start feeling less and less sore the more you perform the same workouts. It’s because your body gets used to the same range of motion that you go through every time.

Working out helps in keeping your metabolism firing on all cylinders, but it’s only when you push yourself. If you’re not leaving the gym out of breath, sweatless, or extremely exhausted, then there’s room for improvement. If you always push yourself in each gym session and eat optimally for recovery, then you’ll burn a lot of calories and won’t let that fat accumulate.

Another thing people miss out on is compound lifts. These lifts use muscles from the entire body and are highly effective in burning calories. Big lifts such as the bench press, squat and deadlift are the hardest, but the most rewarding. Try to keep adding more load or more reps every week to keep pushing yourself. Do the last few reps with a spotter if you need to. If you do all this, the only weight gain you’ll see will be muscle and not fat.

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