15. "I Am Exercising So Much And The Scale Is Going Up."

It can feel devastating when you’ve started a new exercise routine, get on the scale, and see the number go up. Let me tell you - you are not alone! Let’s chat about what’s actually happening.   The Chief Complaint: I Am Exercising So Hard and the Scale is Going Up Ladies, if you’re feeling frustrated with the scale, I absolutely feel your pain. You work so hard on your fitness and exercise routine and feel really good about it, only to hop on the scale and see a gain. Most of us have been there, so know you’re not alone. It’s this very reason that I’m so passionate about using other tools to measure your goal. This could look like progress pictures, my personal fave, calipers, a measuring tape, or even how your clothes fit.  Because what actually happens when you start a new exercise routine? Your body starts going through so many different changes that I detail in this episode… and these reasons are why your body might actually hold onto weight. Don’t stress out about this! Let’s talk about why you should keep pursuing your goals. I cover some of the reasons why your body holds onto and even gains weight when you start working out and how you can help your body through these initial months. What can you do to help your body during this transition? You should absolutely be eating within an hour of working out. You should also be drinking more water than you think you should: the general rule is your weight in pounds divided by 2 in fluid ounces. You also need to make sure you’re getting enough sleep and rest. I know for us physicians, this can be difficult with our demanding schedules. But trust me when I say that sleep is so important if you’re working on body composition changes. The most important thing you can do while you’re on a fitness journey is to enjoy it. Remember WHY you’re doing it and feel into the ebb and flow that all journeys take us on.   Homework I want you to Google what one point of fat looks like so you can actually see what you gain and lose on your fitness journey. What are your goals and how are you measuring them? Is your appetite in check and how is your food quality? Let me know in the comments on the episode page how that was for you!   In This Episode  Why the scale can’t be the only tool you measure your goal with What actually happens to our body when we start a new exercise routine Why you should eat within one hour of working out How much water you should drink when you’re training more Some of the reasons why you might gain weight when you start exercising How a lack of sleep will affect your hormones and your weight Why you HAVE to enjoy your fitness journey   Quotes  “Most commonly, in that first week or two of a new exercise routine, you’re gaining weight because of glycogen, water, and think inflammation as well.” (9:39) “I can’t stress it enough, you need to have more than one way to measure your progress if your goal is to gain muscle and lose fat.” (19:27) “If you are enjoying the journey, who cares how long this takes? That’s the whole point.” (23:25) “Your life should not fit into your food and exercise. Your food and exercise should fit into your life.” (24:19)   Resources Mentioned Learn how to Become Brave Enough to Love Yourself - Use Promo Code BE100 for $100 off Join the Waitlist for the Life Coaching Society! Which Body Type are You? Find out with this free quiz! Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative