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2/25/13 1:50 P

If I understand, you're asking how long it takes for the water weight to go away?

Some of us do, for some mysterious reason, bloat up when we first start exercising seriously. The amount of time it takes to lose that water weight varies from person to person. My advice is watch your sodium intake and drink plenty of water. Avoid diet soda too. Sometimes it causes water to stick around as well.

So, be sure to get your 8 glasses of water a day (maybe even a bit more).


SPARK_COACH_JEN Posts: 65,301
2/25/13 1:36 P

Honestly, I don't think you gave it enough time. I'd give it 3-4 weeks before deciding the exercise isn't working, because I have a feeling the water retention will go away if you stay consistent with a workout routine.

Coach Jen

RUBYREDIVY1 Posts: 544
2/25/13 10:34 A

The longest bout of exercise I've done continuously was before I joined Sparkpeople in September 2012. Back then I wasn't calorie tracking at all - and when I tracked an average day recently of what I was eating before sparkpeople it came to around 900-1000 calories a day which is far too little. Plus I was doing 1-2 hours every day on Just Dance - but instead of losing weight I was getting bloated and frumpy - I wasn't toning at all and it took me a long time of continuously doing this to lose a measly 2 kgs.

Since starting sparkpeople I upped my calories and stopped exercising except for walking. I'm walking more and it seems to keep bloating at bay.

And I know it says lost 3.5 kgs right now but i actually lost 5kgs then lost concentration due to a plateau and gained back 2kgs...

I recently exercised 1 hour per day for a whole week on my stationary bike plus increased my calorie intake slightly to adjust to the extra exertion - so say 100-200 calories more than usual whilst still maintaining a calorie deficit of 500 per day.

I burn around 1700 per day according to the BMR x 1.2 at the moment so I eat around 1200-1500 - but for exercise days I upped it by 100-200 whilst burning around 425 or so per day on the bike.

Result? No weight loss, just gain by the end of the week plus clothes got tighter and I was super bloated.

Put me right off even though I was eating right, counting calories and being good.

SPARK_COACH_JEN Posts: 65,301
2/25/13 6:58 A


The majority of your weight loss progress comes from diet, not exercise. So you can lose weight through diet alone, but exercise is good for your health so I wouldn't recommend avoiding it unless you have to for medical reasons.

Any time you start a new exercise routine, your muscles tend to retain water. It can lead to a temporary increase on the scale, which is usually gone within a few weeks. How long have you stuck with a routine to know how long the water retention lasts for you?

Coach Jen

RUBYREDIVY1 Posts: 544
2/25/13 6:29 A

I've probably mentioned this somewhere before but I am totally at loss when it comes to exercise - I do seem to enjoy it a bit too much and can keep it regular - but I get terribly bloated and retain tons of water when I exercise - i.e. stationary bike.

Anyone know how long it lasts? I get so bloated and weighed down with water - I gain 2kgs instantly if I start exercising and lose it just as quick if I there a way to prevent this from happening? I really hate having to look a dress size larger for the sake of exercising and seeing no results when I can create a calorie deficit by diet alone?

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