3 Unsuspected Reasons Why People Gain Weight
Are you frustrated because the number on the scale won't budge even though you feel like you're doing everything right? You're diligently exercising, meal-prepping healthy foods, and avoiding junk, yet the weight just won't come off. Before getting discouraged, consider that the issue may stem from overlooked aspects beyond just diet and exercise. Surprising influences like chronic stress, medication side effects, and declining muscle mass could be sabotaging your weight loss efforts.
When trying to lose weight, most people immediately think about eating less and moving more. However, the equation is far more complex. Even if your nutrition and fitness plans are on point, other sneaky factors in your lifestyle, health status, and environment can promote weight gain and prevent weight loss. Thankfully, becoming aware of these overlooked obstacles is the first step toward addressing them and getting your weight back on track.
Struggling to lose weight despite eating well and exercising? The culprit might be one of these sneaky contributors to weight gain that often get overlooked:
Stress - Chronic stress causes elevated cortisol, which triggers visceral fat storage, insulin resistance, and inflammation - all drivers of weight gain. Managing stress through relaxation techniques is key.
Medications - Many common meds promote weight gain, especially psychiatric drugs, steroids, beta-blockers, antihistamines, and diabetes medications. Talk to your doctor about alternatives without this side effect.
Poor Sleep - Skimping on sleep decreases leptin (satiety hormone) and increases ghrelin (hunger hormone), urging overeating. Lack of sleep also impairs insulin sensitivity. Get 7-9 hours nightly.
Low Muscle Mass - Muscle burns more calories than fat at rest. Starting in our 30s, we lose muscle annually. Strength training preserves or builds lean muscle mass to maintain a robust metabolism.
Too Little Movement - Modern conveniences and desk jobs reduce NEAT (non-exercise activity thermogenesis) - calories burned through daily movement. Make an effort to walk more, stand when possible, take the stairs, etc.
Photo by Tobias Bjørkli
Nutrient Deficiencies - Being low in key nutrients like vitamin D, iron, magnesium, and omega-3s can stall weight loss efforts. Have your levels tested and supplement if needed.
Eating Too Little - Severely restricting calories backfires, causing your body to conserve energy and resist weight loss. Eat at least 1200 calories daily of whole, unprocessed foods.
Mindless Eating - Eating while distracted leads to overconsumption. Savor your food in a calm environment without screens. Check for true hunger before snacking.
Menopause - Hormonal changes during perimenopause and menopause often increase belly fat storage. Adopting healthy habits can temper weight gain.
Unaddressed health issues, daily habits, environmental factors and biological shifts can promote weight gain independently of diet. Look at all aspects of your lifestyle for clues to shedding stubborn pounds
Takeaway
Weight management depends on many intersecting elements - stress, sleep, health conditions, medications, hormones, etc. Take a holistic view of your lifestyle to identify any blind spots that could undermine your weight loss efforts despite doing all the right things with exercise and diet. Even minor daily tweaks can get momentum going when obstacles are addressed.
Keep going even if the scale will cooperate, even when you're eating well and working out. Look beyond calorie intake and expenditure to uncover hidden contributors specific to your body and lifestyle. Identifying and addressing overlooked factors like nutrition deficiencies and sleep deprivation can finally get your weight moving in the right direction.
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