I know weight loss and maintenance are much more to do with diet than exercise but that exercise has other health benefits diet alone can’t give - just off the top of my head, they include better sleep, stronger heart and lungs, longer stamina etc.
I can keep my weight at least neutral with pure cardio but I find every time I start weight training I actually gain weight. I’m not quite at the weight I’d like to be (a weight - 60kg - that should be realistic for my height - 62cm - and age - 54), so when I find week after week that my diet is staying the same (I know because I’m tracking it) but I’m not losing anymore and in fact have gained a bit it really puts me off and I just give up.
I know muscle weighs more than fat, so a small gain at first I could handle, but I would have expected that eventually my weight would start to go down. Does anyone else experience this and how do I get out of this rut?