Unpacking the Complex Factors Behind Weight Gain: Part One

If you’re under twenty-five, the calories in-calories out equation mostly works. Throw in any other variable, and weight gain/loss is not as simple. Here’s a quick post on the factors that affect weight gain and loss.

1. Underlying Medical Condition/Side Effects of Prescription Medication

I can’t stress this point enough; there are many underlying health conditions that will affect your ability to maintain a healthy weight. Underactive Thyroid, Polycystic Ovary Syndrome, Heart and Kidney Failure, and Sleep Apnea (just to name a few). Medications that can cause weight gain include Birth Control, anti-depressants, steroids and beta-blockers.

The goal is to acknowledge the condition and do what you can for the healthiest version of you – even if that means scaling back expectations. Seek help from your doctor and if possible, a Registered Dietician.

If you have experienced very rapid weight gain, please see your doctor right away.

2. Poor Nutrition (eating too much, eating too little*)

I love to eat anything, from kale to cookies. I like to cook, I like to bake, I like to read cookbooks and watch cooking shows. I have a large veggie garden, and I own chickens. I love food and everything related to food. And I tend to over-eat.

 If the calories you’re consuming are greater than the calories you’re expending, weight gain is inevitable. People often underestimate the number of calories they are ingesting. I recommend tracking your macronutrients and caloric intake. I like to think I eat healthy, but tracking revealed I eat a lot of fat (including “good” fats). See blog post here on recommended apps  4 Free (or Low Cost) Fitness Apps I Recommend as a Personal Trainer

I’ve put an asterisk next to “eating too little”. It’s a bit of debate on the internet about whether eating less than the recommended amount calories each day messes with your metabolism. I am not a researcher, but here’s what I see in my practice:

Clients under-eat, with very “clean” foods all day. At night, the caloric-dense, high-fat snacks come out. So, the client is miserable with deprivation all day, and then guilty at the end of the night when they “failed”.  Or somehow, the calories eaten at night don’t count?

Aim for a balanced diet all day, including allowing for those treat food. I hit the 3pm slump hard and tend to graze from 3-5pm until dinner. To stop this, I’ve allowed myself to have my caffeine and sugar fix late afternoon each day. And I’m not talking about 3 almonds and half a cup of grapes. I have hot chocolate, or a pre-portioned brownie or cookie with a cup of tea. This habit has stopped the 2-hour pre-dinner graze window. I may have a 250-calorie snack at 3pm but it’s stopped me from “grazing” my way to 500 calories trying to overcome end of the day fatigue.

Take into consideration your preferences for food and timing, and work to find ways to make small changes.

3. Hormone Imbalance

Tricky to prove, unless you have a rock-star doctor or pay for private testing. But absolutely a factor.

In 2021, I felt like I was turning to mush. I was losing muscle mass and fat was accumulating in my thighs and stomach. I was tired but couldn’t sleep more than 3 or 4 hours at a time. Periods were heavier than ever and more frequent. Fatigue gave way to missing workouts (or not going very hard).  Turns out estrogen was working overtime, and progesterone was slacking.

I also struggled with weight-gain post-partum with each of my children. Raging hormones, stress and lack of sleep piled on pounds fast.

"Hormone Imbalance" has become a "buzzy" word on the internet. Before you buy any supplements, or magic potions, please make an appointment with your doctor if you suspect a hormonal imbalance. There's more than one type of imbalance, and you need to know what is affecting your weight gain.

4. Stress or Busy Periods in Life

Maintaining a consistent exercise schedule and meal-prepping can be challenging during periods of stress. But stressing about missing workouts and food is not going to help.

Sit down and make a plan:

• Realistically, when can you work out?

• Can you shorten your workout? If you go to a gym or studio, can you change to a virtual appointment to save time?

• Are there pre-made food items you can buy that meet your macros, such as pre-prepared chicken, bagged salads, veggie or fruit trays?

  
  

Sometimes, you just can’t maintain your routine– illness, sick kid, family emergency. Allow it and get back on track when you can.