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If the number on the scale keeps creeping up despite your best efforts, you’re not alone. A OnePoll survey revealed that a staggering 95% of Americans tried to shed excess weight within a five-year timeframe . Nearly half of the respondents said they struggled with achieving their weight-loss goals . If you've found yourself in a rut, don't fret. We spoke with experts who share 25 super sneaky reasons you're gaining weight when you're doing everything right.
According to a study by Cornell University, people of average weight underestimate the number of calories they consume by nearly 20%, while overweight people underestimate it by nearly 40%. So, at the end of the day, calories are still calories, regardless of whether you eat healthy food. That’s why paying close attention to portion sizes is essential when your health goal is weight management.
Another one of the top reasons you're gaining weight is you're unknowingly consuming too many calories through beverages. Soda, juice, wine, beer, lattes. These beloved beverages, though enjoyable, are loaded with empty calories that provide very little nutritional value. If you’re eating in a calorie deficit or to maintain weight but regularly consume these high-calorie beverages, you could be counteracting your weight-loss efforts.
Among the three macronutrients—carbohydrates, protein, and fats—protein is the most satiating, meaning it makes you feel full faster and longer. Research shows that high-protein diets can reduce body weight and help prevent overeating. Many popular medications may have side effects such as weight gain. 'However, this doesn’t mean you should stop your medications, especially these types, but speak to your prescribing healthcare provider for ways to counteract this side effect,' Best notes.
'When a particularly intense or new type of workout taxes your muscles, this can cause inflammation in tandem with delayed-onset muscle soreness, which can lead to some water weight gain as you recover,' states Meier. 'It's normal for weight to fluctuate, and a typical adult's weight can fluctuate by about five pounds in a single day,' says Meier. 'If you see the number on the scale going down for the most part, outlier weights may be chalked up to daily fluctuation. To better grasp your weight fluctuation, weigh yourself around the same time each day.'
'Skipping meals can lead to overeating later on and can also slow your metabolism,' explains Best. 'You’re also more likely to overeat at the following meal due to the excessive hunger you're likely experiencing.' 'Eating too quickly can lead to overeating because your brain doesn't have enough time to register that you're full,' says Best.
'Processed foods often contain added sugars, fats, and salt, which can contribute to weight gain,' says Best. Your genetics can impact your weight in several ways. For example, genes can affect metabolism, satiety, appetite, cravings, body-fat distribution, and the habit of eating as a stress-coping mechanism.
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