Do you feel like you’re doing everything right, but you’re still not losing weight? You’re not alone. Many people struggle with weight loss, and the reasons can be complex. In this blog post, we will discuss the 10 causes of weight gain. We’ll also provide tips on how to overcome these obstacles and achieve your desired weight. Let’s get started!
Contents
10 Causes Of Weight Gain
Here are 10 solid reasons for unexplained weight gain:
Stress
Chronic stress can cause an increase in hormones like cortisol which can lead to increased appetite and weight gain, particularly around the abdomen. To reduce stress, practice relaxation exercises such as meditation or yoga or engage in activities that you enjoy.
Here are 5 most common types of stress, and what are they:
Work stress
One of the main sources of stress. To manage this, try to take regular breaks and create time for yourself, or talk to a friend or family member about your worries and concerns.
Financial stress
Money matters can put a lot of pressure on us. To reduce financial pressures, set up a budget and stick to it.
Relationship stress
Arguments or issues in your relationship can be very stressful, so make sure you communicate openly with your partner and be willing to compromise.
Family stress
Difficulties with family members can be hard to resolve, but try to reach a resolution by having an understanding conversation.
Loneliness
Feeling lonely can be particularly hard to cope with. Seek out your friends and family, or get involved in activities that will help you make new connections.
Lack of Sleep
When we don’t get enough sleep our body produces more of the hormone ghrelin, which stimulates appetite and leads to increased cravings for carbohydrates. Aim to get 7-9 hours of quality sleep per night.
Here are 5 ways to work on your sleep cycle:
- Get at least 7-9 hours of quality sleep each night.
- Avoid drinking caffeine or eating sugary snacks late in the evening.
- Avoid using screens an hour before bedtime, and make sure your bedroom is cool and dark for sleeping.
- Stick to a regular sleep schedule, going to bed around the same time each night.
- Exercise regularly and avoid late-night snacks or meals before bed.
Eating Too Many Processed Foods
Highly processed foods like chips, crackers, cookies, and other snacks can be loaded with sugar, sodium, and unhealthy fats. Eating too much of these foods can lead to weight gain. Try using healthier alternatives like fresh fruits, vegetables, and whole grains, instead.
Here are 5 reasons why you might be eating processed foods:
Eating on the go
With our busy lifestyles, it’s easy to reach for convenient processed foods. Instead, plan your meals in advance and buy fresh ingredients so that you can always have something healthy to eat.
Not cooking at home
Preparing your own meals at home will give you more control over what you eat.
Eating out too often
Eating in restaurants can be enjoyable, but if you’re doing it too often, try to opt for healthier alternatives when possible.
Not reading food labels
Always read the labels of processed foods so that you know exactly what is in them. If the list of ingredients is long and difficult to understand, it’s probably not a good option for you.
Not getting enough variety
Eating the same processed foods over and over can get boring quickly. Try introducing some new recipes into your diet to mix things up!
Skipping Meals
Going for long periods without eating (such as skipping breakfast) can cause your body to go into “starvation mode” and then store fat instead of burning it. Try to eat small meals and snacks throughout the day, so your body has a steady supply of energy.
Here are 4 reasons why you might be skipping meals:
Feeling too full from the night before
Eating a large dinner can make it hard to eat in the morning. Try having something light like yogurt and fruit or a smoothie for breakfast.
Too busy to prepare meals
You don’t have to spend hours in the kitchen slaving away over a hot stove. There are plenty of healthy, easy-to-prepare options available, such as salads, wraps, and sandwiches.
Not knowing what to eat
Get creative with your meals so that you don’t get bored of eating the same things every day. Try out different recipes or look up quick, healthy meal ideas online.
Unhealthy cravings
If you find yourself craving unhealthy snacks, try to distract yourself with other activities or opt for healthier alternatives such as nuts, fruit, and vegetables.
Lack of Exercise
Regular physical activity helps keep your metabolism functioning at its best, so without it, you’re likely to gain weight. Aim for at least 30 minutes of exercise most days of the week.
Here are the top 5 exercises for weight loss and how to do them:
Cardio
Activities like running, swimming, biking, and walking can help burn calories and promote weight loss.
Strength training
Strength exercises such as lifting weights or doing bodyweight exercises can build muscle mass and boost metabolism.
High-intensity interval training (HIIT)
This type of exercise involves alternating between bursts of intense activity and periods of rest. It’s a great way to burn calories quickly.
Pilates
This type of low-impact exercise uses controlled movements to strengthen the core, improve flexibility, and increase muscle tone.
Yoga
Yoga can be used to relax the mind and body, as well as build strength and flexibility. It’s great for overall health and can help reduce stress levels.
Drinking Too Much Alcohol
Alcoholic beverages are high in sugar and empty calories, which can lead to weight gain over time. If you do drink, limit yourself to one or two drinks per day and opt for lower-calorie options like light beer or dry wine.
Here are 5 reasons why you might be drinking too much alcohol:
Stress relief
Alcohol can be used as a way to cope with stress, but it’s important to find healthier alternatives that don’t involve drinking.
Feeling social pressure
If you feel like you have to drink in order to fit in or please others, remember that it’s okay to say no.
Boredom
Try finding other activities to occupy your time, such as reading a book or going for a walk.
Poor sleep
If you have trouble sleeping, try avoiding alcohol and caffeine before bedtime. Also try setting up a relaxing bedtime routine that helps you wind down.
Comfort eating
If you’re feeling emotional, try to find healthier coping mechanisms that don’t involve food or alcohol. Taking up hobbies such as yoga or painting can be a great way to distract yourself and boost your mood.
Hormonal Imbalances
A number of hormones can affect how your body processes food and stores fat, such as insulin, testosterone, estrogen, and cortisol. If you suspect a hormonal imbalance may be the cause of your weight gain, speak with your doctor to find out what tests can be done to diagnose the issue.
Here are 5 most common hormonal imbalances:
Insulin resistance
This is when the body doesn’t respond properly to insulin, which can lead to weight gain and type 2 diabetes.
Low testosterone
Low testosterone levels can cause fatigue, depression, and low libido in men.
High estrogen
High levels of estrogen can cause weight gain and PMS symptoms in women.
Hypothyroidism
This condition is caused by an underactive thyroid gland, which can lead to fatigue, depression, and weight gain.
Adrenal fatigue
This is a condition caused by the overproduction of stress hormones such as cortisol, which can lead to weight gain, fatigue, and difficulty concentrating.
Medications
Certain medications like antidepressants and steroids are known to cause weight gain. Talk to your doctor if you’re concerned about the side effects of any prescriptions you’re taking.
Here are 5 most common medications that can cause weight gain:
Antidepressants
Selective serotonin reuptake inhibitors (SSRIs) can lead to weight gain due to increased appetite or slowed metabolism.
Corticosteroids
These drugs are used to treat inflammation, but they can also cause weight gain due to increased appetite and water retention.
Birth control
Hormonal birth control can lead to weight gain due to changes in hormone levels.
Antipsychotics
Certain medications for mental health conditions can lead to weight gain due to increased appetite or slow metabolism.
Anti-seizure medications
These drugs can cause weight gain due to increased appetite or slowed metabolism.
Likely Age
As you age, your metabolism slows down, making it harder for your body to burn calories and easier for it to store fat. Try eating smaller meals more frequently throughout the day and exercising regularly to help counteract this effect.
Here are 3 ways to slow down aging:
Eat a balanced diet
Eating plenty of vegetables, fruits, and lean proteins can help maintain your health and slow down the aging process.
Exercise regularly
Regular exercise can help keep your body strong and active, while also helping to boost your metabolism.
Get enough sleep
Make sure you’re getting at least 7-8 hours of quality sleep every night. Not only will this help improve your energy levels, but it will
Genetics
Some people are more predisposed to weight gain than others due to their genetic makeup, but that doesn’t mean it can’t be managed. Focus on eating a balanced diet and exercising regularly to keep your weight in check.
Fortunately, there are ways to combat any of these causes of weight gain. With a balanced diet and regular exercise, your body can find its ideal state.
Conclusion
If you’re struggling with weight gain, it’s important to understand the most common causes and what you can do to address them. Fortunately, many of these causes are manageable with lifestyle changes and other strategies. From reducing your stress levels to getting adequate sleep, there are plenty of steps you can take that will help you reach a healthier weight.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.