每天健身，怎么还重了?

You've been slaying your workouts like the warrior you always wanted to be — going all out on the treadmill, lifting heavier than you ever dared to before, or maybe even experimenting with a type of exercise that's a big change from your usual routine. But when you peel off your sweaty clothes and step on the scale, eager to see the results of all of those calories you've burned, you get a startling and unpleasant surprise: you weigh more now than you did before you went beast mode. Wait, what? This injustice is enough to make you want to throw in the gym towel and retreat back to your comfy couch.

你已经像你一直想成为的战士一样，在跑步机上全力以赴，举起你以前不敢举的重物，或者甚至尝试一种与你平时的锻炼方式有很大不同的锻炼方式。但是，当你脱下汗津津的衣服，站在磅秤上，急切地想看看你燃烧的卡路里的结果时，你会得到一个令人吃惊而又不愉快的惊喜:你现在的体重比你进入野兽健身模式之前的体重还要重。等等,什么?这种不公平足以让你想放弃健身，回到舒适的沙发上。

In fact, there's a scientific explanation for why you might weigh more immediately after a workout — and the good news is, it's most likely temporary. "A person's scale mass is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs. Immediately after a workout routine, the percentage of mass in each of these categories can shift as much as 15 percent," clinical exercise physiologist Jeffrey A. Dolgan explained to Shape.

事实上，有一个科学的解释可以解释为什么你在锻炼后会立刻变重——好消息是，这很可能是暂时的。“一个人的体重是由肌肉、脂肪、骨骼、大脑和神经束、结缔组织、血液、淋巴液、肠道气体、尿液和我们肺部携带的空气组成的。在完成常规锻炼后，这些类别的质量百分比可以改变15%，”临床运动生理学家Jeffrey a . Dolgan向《Shape》杂志解释道。

Sore muscles can increase your weight

肌肉酸痛会增加你的体重

You know how your muscles just feel heavier when they're sore? Well, they may actually be heavier due to something called delayed onset muscle soreness, or DOMS, in which your muscles get damaged during weight training, leading to inflammation that registers on the scale as weight gain (per VeryWellFit). This swelling (and the extra pounds that come with it) can last for a few days, and it's actually your body trying to protect and defend the sore tissue so that you can heal faster (via SparkPeople).

你知道当你的肌肉酸痛的时候，你的肌肉会感觉很重吗?事实上，由于延迟性肌肉酸痛或DOMS，你的肌肉在负重训练中受损，导致炎症，在体重秤上记录为体重增加(VeryWellFit)。这种肿胀(以及随之而来的额外体重)可以持续几天，实际上是你的身体试图保护和保护疼痛组织，以便你可以更快地愈合(SparkPeople)。

But don't worry — once the pain starts to subside, you should see the few extra pounds you put on disappear, and then some. "As your muscles become more accustomed to the exercise and more efficient, however, they begin to need less glycogen to maintain the same level of energy output," The Cleveland Clinic's doctor of physical therapy Gary Calabrese explained. "Thus, your water retention becomes less, so your weight will start to go down."

但别担心——一旦疼痛开始减轻，你应该看到你增加的几磅体重消失了，然后是更轻。克利夫兰诊所的理疗医生加里·卡拉布雷斯解释说：“然而，随着你的肌肉越来越习惯于锻炼，效率也越来越高，它们开始需要更少的糖原来维持相同水平的能量输出。”。“因此，你的水分保持力变小，体重开始下降。”

If that hasn't happened in a few days — and if the pounds you're attributing to sore muscles is more than a handful — you might want to take a close look at your calorie intake. You might be eating more than you are burning off. "[W]hen you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you're burning," Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics, explained to Prevention.

如果这些都没有发生——如果你认为肌肉酸痛导致的体重超过了一大截——你可能需要仔细检查一下你的卡路里摄入量。你可能吃得比你消耗的更多。“当燃烧更多的卡路里时，你的身体自然希望通过摄入更多的卡路里来弥补你燃烧的热量。”营养与营养学学会发言人托里·阿穆尔对《预防》杂志解释道。