First of all, what is your eating habit or structure? For example, you often go to the gym, but your eating habits have not changed. You still eat high-fat and high-carbohydrate foods and use a lot. How can such a diet increase your exercise weight?

Secondly, what do you do in the gym? Such as aerobic exercise, such as jogging and aerobic exercise, or anaerobic exercise? Such as strength sports and boxing. If you want to exercise to lose weight, you should understand that it is body fat that loses weight, and the decomposition of body fat can only be started through aerobic exercise for more than 45 minutes. All sports points need to be reduced by aerobic exercise, such as jogging and swimming, which takes more than 45 minutes. Why 45 minutes? Because exercise consumes glycogen before 45 minutes, it takes more than 45 minutes for the body to effectively decompose fat and then sell it.

Finally, if you take effective aerobic exercise and a reasonable diet, you will still gain weight in a short time. The reason may be that during exercise, while the body fat decreases, the muscles in the body are also increasing, and the water absorption capacity of muscles is higher than that of fat, so the weight will increase. However, after a period of persistence, the weight will naturally drop, so please don't worry.

Therefore, the ideal way to lose weight = reasonable diet structure+aerobic exercise for more than 45 minutes, while learning nutrition knowledge and improving nutrition literacy can effectively control weight. I hope my point of view can help you, and at the same time, my suggestion has shortcomings, please give me more advice!