Gaining weight despite diet and exercise? Here is why

Are you still gaining weight even after exercising and following a proper diet? Read on to understand why this can cause a problem.

Weight loss requires a lot of dedication and patience. There are no quick fixes for reducing belly fat or increasing muscle mass. But are you gaining weight despite all the exercise and weight loss diet? Many people feel frustrated when they gain weight despite following a strict exercise regimen and healthy diet. While it may be discouraging, several factors can contribute to this phenomenon. Understanding these underlying causes can help you address the problem more effectively.

5 reasons to gain weight

1. Muscle gain: One of the most common reasons for weight gain in people who exercise regularly is increased muscle mass. Muscle tissue is denser than fat, which means it weighs more. When you do strength training or resistance exercises, you can build muscle while losing fat. This can result in little or no change in scale weight, or even an increase, despite improvements in body composition.
2. Underestimation of caloric intake: Many people underestimate their caloric intake, which can lead to unintentional weight gain. Portion sizes can be misleading and healthy foods can still be high in calories. Research shows that people often misjudge the number of calories they consume, especially when eating out or snacking. Keeping a food diary or using a calorie tracking app can help you gain insight into your actual intake.
3. Stress and cortisol levels: Chronic stress can cause weight gain through the release of the hormone cortisol. Elevated cortisol levels are associated with increased appetite and cravings for high-calorie foods. A study published in the Journal of Clinical Endocrinology & Metabolism found that stress-induced cortisol can cause fat accumulation, particularly in the abdominal area. Managing stress through mindfulness, meditation, or relaxation techniques can help mitigate this effect.
4. Sleep deprivation: Poor sleep quality and insufficient sleep are linked to weight gain. Research indicates that inadequate sleep can disrupt hormonal balance, leading to increased hunger and cravings for unhealthy foods. A study published in the journal Obesity found that people who sleep less than seven hours a night have a higher risk of gaining weight. Prioritizing good sleep hygiene and aiming for 7 to 9 hours of quality sleep each night can contribute to weight management.
5. Medical conditions and medications:Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can cause weight gain or make it difficult to lose weight. Additionally, some medications, including antidepressants, antipsychotics, and corticosteroids, can contribute to weight gain as a side effect.
6. Age-related metabolic changes: Another reason that may go unnoticed is that people age and metabolic rates often decrease, causing changes in the way the body processes calories. Muscle mass generally decreases with age, which can further reduce the number of calories burned at rest. Adapting your exercise routine to include strength training and adjusting caloric intake can help counteract these effects.

Gaining weight despite exercise and a healthy diet can be disconcerting, but understanding the underlying factors can help you address the problem. If concerns persist, consulting with a healthcare professional or registered dietitian may help you better understand.