Losing weight can be a struggle, even when you’re eating a healthy, balanced diet. If you’ve tried everything and still can’t shed those last few pounds, you may have reached the point of experimenting with different diets. Some diets require strict calorie counting, while others require no calorie counting at all (they just tell you to eat.) But how much can you eat and still lose weight? Do you gain weight when you eat?
No matter how much you exercise or how much you watch what you eat, gaining weight is an inevitable part of living. Because the ways we gain weight are as varied as we are, it can be hard to pinpoint where the problem lies. That’s why it’s important to be aware of the common reasons behind weight gain.
9 Reasons You May Be Gaining Weight Unintentionally
- You eat too many highly processed foods. They found that these people were consuming too many highly processed foods and not getting enough vitamins, minerals, and fiber.
- You eat too much sugar – Sugar is a sneaky devil. It hides in foods and beverages, often hiding in as many as 20 different names. Unfortunately, sugar can add up quickly when consumed in large quantities, causing weight gain. It can also make it difficult to maintain a healthy weight if you are trying to cut back.
- You have a sedentary lifestyle. There is a growing body of research that shows that exercise is not the only way to lose weight and keep it off successfully. Although experts say that daily physical activity, like brisk walking, is essential for good health, many people who are overweight or obese don’t meet the recommended guidelines. In these instances, it’s possible that poor nutrition and a sedentary lifestyle could be to blame.
- You engage in yo-yo dieting. You lose weight at first when you diet, but the weight creeps back on over time. And since yo-yo dieting is one of the most common reasons people gain back the weight they lost, it’s important to know its causes so you can identify strategies to prevent it.
- You have an undiagnosed medical issue. Anyone trying to lose stubborn weight often turns to fad diets, only to find it’s hard to sustain. Your metabolism is too slow, or you don’t have an adequate amount of fat in your bloodstream to burn fat, or you’re simply eating more calories than you’re burning. Many people incorrectly assume that a slower metabolism means it’s okay to put on a little weight. That is until a doctor test them and discovers they probably have a thyroid problem.
- You don’t get enough sleep. If your weight has been creeping up lately, it may be a sign that you’re losing sleep. Insufficient sleep can lead to weight gain, but sleeping too little can also undermine your efforts to lose weight.
- You’re stressed out. Although gaining weight isn’t usually the goal, stress can be a real problem, especially when it builds up over time. Stress activates the sympathetic nervous system, or fight or flight response, causing the body to rev up its heart rate, breathe faster and somewhat erratically, and secrete stress hormones like adrenaline and cortisol. These hormones can suppress appetite and alter metabolism, making you more likely to gain weight, especially around the midsection. Stress can also affect your sleep, leaving you feeling sleep-deprived, which can further alter your metabolism.
- You eat too many calories. You’ve heard that eating less and exercising more is the key to losing weight, but is it possible that you may be eating too many calories every day? Whether you exercise or not, if you’re looking to shed a few pounds, you may be surprised that your calorie intake could be holding you back. It may be time to rethink your eating habits. Here are 9 reasons why you may be gaining weight unintentionally.
- You don’t eat enough whole foods. Many of us turn to processed foods for convenience. From cereal bars to breakfast cereal, eating breakfast on the go has never been easier. Unfortunately, eating processed food in excess can lead to weight gain.
I’m sure you’ve heard of the “grazing” eating method: the idea that you should eat smaller meals more frequently throughout the day. The idea is that you avoid large meals since your body will be better able to process the food at a time when it isn’t overly full. This theory is supported by research, which has found that eating smaller meals throughout the day rather than three large ones, increases metabolism and reduces hunger. When you eat smaller meals more frequently, you’ll take in fewer total calories, which can help you maintain your weight.
If you’ve been wondering how to gain mass and gain weight, this article has the answers you’ve been looking for. Many lifters and weightlifters wonder if it’s possible to gain weight by eating big meals, and the answer is yes.