Are you aware of the hidden causes of weight gain that might be sabotaging your weight-loss efforts? Read on to learn what can cause unexplained weight gain.
Hidden causes of weight gain
What can cause unexplained weight gain? Well, there are obvious reasons for weight gain, such as large portion sizes or little exercise. But are there other less obvious factors that could be causing unexplained weight gain over time? Let's explore some of the hidden causes of weight gain. Perhaps you can identify some that ring true for you.
1. Inadequate or poor-quality sleep
There are many reasons poor sleep can cause weight gain. Inadequate sleep interferes with hunger and appetite control centers which can result in overeating. Feeling tired also increases the odds of skipping exercise and may lead you to snack in an attempt to boost energy.
Tips for improving sleep
- Aim for 7-9 hours of sleep each night. Yes, individual needs vary, but this is the recommended amount for adults seeking optimal health.
- Stress is the most common reason people don’t sleep well. To create a relaxing setting, take media out of the bedroom: TVs, computers, phones, and gaming devices. Also, don’t work on stressful projects in bed.
- If you experience insomnia or find yourself sleeping too much, see your doctor for help. If you are a notorious snorer, you may need to rule out sleep apnea.
- Find additional expert tips for improving sleep here.
2. Eating too fast
If you finish meals in less than 20 minutes, you probably eat too fast and could overeat calories. This is because it takes about 20 minutes for your gut to release satiety hormones and signal the brain to slow down the drive to eat.
Tips for slowing down when eating
- Center yourself and start the meal relaxed. Take a few deep breaths to become calm and centered before you begin eating.
- Eat with a utensil and put it down between bites.
- Socialize – have a conversation while you eat, taking breaks from eating.
- When eating such foods as nuts, seeds, popcorn, chips, crackers, chocolate, sweets, etc., eat one piece of food at a time instead of a handful.
- For additional tips, read The benefits of eating slowly and how it can help you lose weight.
3. Chronic stress
Studies show that chronic stress is linked with larger waist sizes and higher BMIs. Stress releases cortisol, a hormone that may trigger sweet and fatty food cravings.
Tips for managing stress
- Explore mindful meditation, a research-proven way to reduce stress.
- Learn about six relaxation techniques to reduce stress.
- Practice healthy ways to deal with stress, so it doesn't sabotage your weight loss.
- Consider these three tips to overcome stress eating.
4. Drinking alcohol
You probably know that alcohol has a lot of calories. In addition, researchers are also looking at other reasons alcohol may cause weight gain in some individuals, especially when it's consumed in large quantities. For example, alcohol may lower the body's ability to burn fat in certain individuals. Also, alcohol may dull the body's senses for feeling full so that you eat more than you intended.
Articles with tips on alcohol and weight loss
- Looking for healthy drinks besides water? Expert tips for making healthy, low-calorie beverage choices
- Do you know the definition of moderate drinking? Here’s how to find out if you are consuming too much
- Can beer have a place in your weight-loss plan?
- How to fit red wine calories into your diet
5. Eating out a lot
Restaurant meals often have larger portions, so we get our money's worth plus a bonus of extra calories. Restaurant or takeout meals also have loads of hidden fats and salt along with those calories, meaning more saturated fat and sodium than home-cooked meals.
Tips for trimming the calories whether dining in or out
- 10 Tips for making cooking at home a win-win on your busiest nights
- Are you making healthy restaurant choices? Check out these expert strategies to help out your eating out!
- In a cooking rut? How to meal plan for weight loss
6. Taking certain medications
Did you know that one of the hidden causes of weight gain can come from certain prescription medications? Examples include:
- Oral or injected steroids, like Prednisone, especially at higher doses
- Some medications used to treat psychiatric disorders, such as antidepressants, anticonvulsants, and antipsychotics
- Some diabetes medications, such as insulin
- Birth control pills or hormone replacement therapy
- Blood pressure reducing medicine, like beta-blockers
Discuss your weight gain with your doctor. There could be another medication available that has less influence on weight. Use a calorie tracker, like MyNetDiary, to follow your calorie intake if the known side effect of your drug is increased appetite. If you feel more tired on your meds, find a gentle and stress-reducing activity so that you feel refreshed after exercise (e.g., yoga, water exercise, dancing).
7. Quitting smoking
Quitting cigarettes can strongly influence long-term weight gain, making it difficult to lose or maintain weight. Because smoking is so detrimental to heart and lung health, doctors advise all smokers to quit. As some people quit smoking, they consume caloric foods or drinks to replace the habit, increasing calorie intake.
Calorie tracking is an ideal way to curb weight gain during smoking cessation.
8. Too much sitting
Although not exactly one of the hidden causes of weight gain, inactivity while working, watching TV, gaming, or scrolling through social media channels are all sedentary activities that can cause weight gain over time. Not only are you less active, but you may also be snacking more and getting less sleep.
Tips for getting more activity in your day
- A complete guide on how to create your own workout plan from scratch
- Log your exercise on the MyNetDiary app. It can be fun, motivating, and rewarding
- Link your fitness tracker with the MyNetDiary app
- Here are 5 ways to make exercise more fun without even realizing it
- Check out our MyNetDiary library for additional articles on exercise and fitness
Contributions by Katherine Isacks, MPS, RDN, CDCES
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