Woman gains weight even after intense cardio workouts, one change that helped her lose 20 kilos

For Bridget Cacciatore it was surprising when she noticed weight gain despite doing intense cardio workouts. She could not understand why she was gaining weight despite having a good fitness routine.

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“I’ve always eaten low carb, low sugar and low alcohol. I don’t smoke. I don’t drink soda. Working out has always been a staple in my life, from running the Chicago Marathon in 2009 to running half marathons to focusing on my cardio workouts,” she told TODAY.com. “I never struggled with my weight, ever. I was not even a person who put on a lot of weight during pregnancies.”
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The 49 year old struggled with weight gain and tried everything but nothing worked. She has several health issues as well and thought that might be the reason why she is unable to lose weight. She has polycystic ovary syndrome (PCOS), insulin resistance and Hashimoto’s disease. She also had a bowel resection to treat chronic diverticulitis and an emergency hysterectomy to treat a large fibroid. Three years ago, she had her right ovary removed to treat a large cyst, as per the media report.
“I was a little bit defeated and depressed. I didn’t really want to go out because I couldn’t fit into any of my clothes. I was embarrassed. How could I have gotten up to 175 pounds?," she told the media.

In May 2022, her doctor recommended her to try keto diet and start walking. She was asked to stop cardio completely and continue with a strength training workout, which she had just started doing. Initially it was difficult for her to completely stop cardio. “If I wasn’t soaking with sweat, or I wasn’t working out for two hours a day, I didn’t feel like I had a good workout,” she said. It might have happened that intense cardio elevated her cortisol levels and triggered inflammation and weight gain.
Both strength training and cardio play essential roles in weight loss, but they work differently.
Cardio (like running, cycling, or swimming) burns calories quickly, improving heart health and endurance. High-intensity cardio, such as HIIT, maximizes calorie burn in a short time. However, cardio alone may not preserve muscle mass, leading to a lower resting metabolism over time. Strength training (such as weightlifting or resistance exercises) builds muscle, which increases metabolism. More muscle means your body burns more calories at rest, making weight loss more sustainable. Strength training also prevents muscle loss that can occur with dieting and excessive cardio.
The keto diet is a low-carb, high-fat diet that forces the body into ketosis, a metabolic state where fat is burned for energy instead of carbohydrates. By drastically reducing carbs (typically under 50g per day), insulin levels drop, promoting fat loss. The diet includes healthy fats (avocados, nuts, olive oil), moderate protein (meat, eggs, fish), and low-carb vegetables (leafy greens, cauliflower).
Keto can lead to rapid weight loss, reduced appetite, and better blood sugar control. However, it may cause side effects like keto flu initially. Long-term success depends on consistency and balanced nutrition.
Ultimately, the best workout is one that fits your lifestyle and is consistent. Pairing exercise with a healthy diet will ensure successful weight loss and overall fitness.