What is weight gain?
Losing weight should be easy, right? You just eat less and move more. But in reality, it’s not that simple. The truth is that there are many overlooked causes of weight gain–and they’re worse than you think!
I’ll share 10 overlooked causes of weight gain below (along with solutions for each). I hope this helps you find success where you’ve been struggling to make progress on your own! 🙂
There are many reasons why you might be struggling with weight gain.
Thankfully, the following 10 causes of weight gain have simple solutions that can help you lose pounds and inches without starvation or extreme exercise
1) You’re not eating enough protein:
Protein is essential for building muscle mass, which in turn helps us burn more calories at rest than fat does. The recommended daily intake for women is 46 grams per day; men need 56 grams per day. And it doesn’t matter if your protein comes from animal or plant sources – both work equally well to increase metabolism and promote fat loss, according to a study published in Obesity Research & Clinical Practice. To calculate what that looks like on your plate or in your glass, you can use an online protein calculator. If you’re having trouble hitting your daily quota, opt for whey protein powder – it has six grams of protein per tablespoon and is easy to mix into smoothies or baked goods. It’s also rich in antioxidants that may help reduce inflammation and improve mood.
2) You don’t consume enough fiber:
Fiber helps you feel full, so you’re less likely to go overboard on high-calorie foods. For every 1,000 calories in your diet, aim for 14 grams of fiber. Fiber can help take off pounds because it extends the amount of time food stays in your stomach and pulls water into your digestive tract, making you feel full. Fiber has also been shown to increase satiety by slowing down the movement of food from your stomach to your intestines and can help prevent overeating.
3) You’re drinking too much caffeine:
Caffeine causes a temporary rise in cortisol, which leads to weight gain around the midsection, according to the University of New Mexico. The antidote? Green tea, which actually helps to lower cortisol levels. It can also decrease appetite and help combat stress – all threats to your waistline.
4) You’re stressed out:
Chronic stress causes cortisol levels in your body to spike, leading to weight gain around the middle. (This is why stress is a big no-no for people who want flat abs.) To get rid of tension, try yoga, meditation or even just a short power nap.
5) You’re under too much stress at work:
Stress from your job can cause cortisol to build up in your body, which leads to weight gain around the midsection. If you have stress on the job, it’s important to take steps to combat its effects on your body so you can look and feel great while working hard.
6) You eat packaged foods:
Too much sodium – typically more than 2,300 milligrams per day – can cause excess water retention in the body, leading to a higher number on the scale. Still, who isn’t tempted by packaged food? To stay away from high-calorie foods that come in packages, try sticking to homemade meals as often as you can. If you have to buy something premade or frozen, take a look at the sodium content on the nutrition labels and choose the option with the least amount.
7) You’re on a low-carb diet:
Cutting carbs can help you lose weight fast, but it may be keeping you from smelling your best and looking beautiful. When you cut carbohydrates, you deplete glucose reserves and store less glycogen in your muscles – not to mention that those delicious carb-rich foods offer much-needed fiber. In short, eliminating carbs can bring about a number of unwelcome changes that don’t make you feel your best.
8) You drink too much water:
Yes, it’s true – drinking too much water can actually cause weight gain! Drinking lots of fluids will increase the amount of urine your body produces, which can help you lose water weight. But this is not sustainable in the long-term and can actually cause your body to crave even more food than usual – leading to an unhealthy cycle of drinking and eating that prevents weight loss.
9) You don’t get enough sleep:
Getting too little sleep will increase cortisol levels, leading to weight gain around the midsection. And since most people aren’t getting an optimal seven hours of sleep per night, this is definitely your problem! If you struggle with feeling tired throughout the day, try taking 20-minute power naps whenever possible and aim to put away your phone, TV, and laptop at least 30 minutes before bed.
10) You’re too stressed:
Stress makes you reach for comfort food, causing weight gain around the midsection. Luckily, stress-busting strategies such as power posing and yoga can help. While those aren’t exactly magic bullets, they do reduce cortisol levels and improve your mood – which in turn helps you lose pounds while feeling good.
How to prevent weight gain while stressed: If you’re happy, you’re more likely to be healthy.
If you want to lose weight, it’s not just about diet and exercise. You also need to be mindful of the mental factors that affect your eating habits. Ten overlooked causes of weight gain can lead to overeating without even realizing it which could make a difference in how much weight you end up losing over time. So take care of your mind as well as your body by following these steps at home or work today! To read more stuff please subscribe to our Email List.