Table of Contents
Table of Contents
“I’m eating well and exercising regularly to lose some weight, but the scale is going the wrong way. What’s the deal?!” Many people have or will experience unexplained weight gain at some point in their lives. There are many reasons for this potentially frustrating situation, which could include eating too many calories and/or decreased physical activity, medical conditions, other lifestyle factors, aging, yo-yo dieting, or medication side effects. Let’s break this down.
One potential reason for weight gain may include hidden calories in the diet or not enough physical activity. Take these factors into consideration when examining your lifestyle.
Eating a diet high in ultra-processed foods (UPFs) and low in whole foods could lead to higher calorie intake and unexplained weight gain. UPFs are defined by the Nova classification system as industrial formulations composed of refined ingredients, additives, and minimal to no whole foods. This involves a wide variety of foods, some of which provide key nutrients, but many are high in calories, salt, saturated fat, and added sugar, which can lead to weight gain. Instead, focus on including more nutrient-dense whole foods into your diet (fruits, vegetables, nuts, seeds, legumes, meat, poultry, fish, and whole grains).
Calories from beverages like regular sodas, sugar-sweetened coffee drinks, energy drinks, and alcohol are often forgotten because they don’t keep us full like foods with satiating nutrients like fiber, protein, and fat.
Taking stock of your portion sizes at home and when eating out may uncover unwanted calories creeping into your diet. Myplate.gov provides portion size information for each food group. Portion sizes vary depending on individual needs.
As we age, we tend to be less active due to desk jobs, playing chauffeur to kids, and more life responsibilities that take away from active time. Being busy doesn’t always equate to physical activity. Check out the American Heart Association recommendations for physical activity for more information.
Factors like physical activity levels, age, disease states, gender, and more play a role in individual nutrient needs. Talk with a registered dietitian for more customized information on these diet-related topics.
Unexplained weight gain may be a symptom of underlying medical conditions. Here are a few diagnoses that may contribute to unexplained weight gain.
This condition occurs when the thyroid gland doesn’t produce enough thyroid hormones. This is also known as an underactive thyroid. Weight gain is a common symptom of this condition, along with fatigue, constipation, thinning hair, and depression.
Dealing with depression can be associated with weight gain due to decreased physical activity, side effects from some medications used to treat the condition, undesirable food choices, and overeating.
A condition that affects those assigned as female at birth of reproductive age due to an imbalance of hormones. Weight gain, especially around the abdomen, is a common symptom.
Cardiovascular, liver, lung, and kidney diseases can cause swelling or excess fluid to accumulate in your body tissues. Swelling in the ankles, feet, and abdomen, and/or a weight gain of more than 3 pounds in a day or 5 pounds in a week may be signs of an underlying health condition.
While puberty, menstruation, pregnancy, and menopause are life stages rather than medical conditions, they are associated with weight gain. Growth spurts and fluid retention drive weight gain during puberty and menstruation. A healthy weight gain during pregnancy for a person who was at a healthy weight before pregnancy is 25-35 lb. During menopause, weight gain and or redistribution to the midsection is common and normal. However, focusing on a healthy dietary pattern including nutrient-dense foods with limited added sugar, saturated fat, and sodium is recommended to maintain a healthy weight. Limiting alcohol is recommended as well. These recommendations are aligned with the 2020-2025 Dietary Guidelines for Americans.
Contact your healthcare provider to evaluate the possibility of unexplained weight gain associated with a medical condition.
Sleep is our body’s way of recovering. Poor sleep has been associated with eating more frequently, eating foods higher in carbohydrates, and limited physical activity, all of which can lead to unexplained weight gain. The Centers for Disease Control and Prevention recommends adults get at least 7 hours of sleep each day.
We all experience stress in our lives. However, stress that is chronic stress can affect your weight. Your body releases cortisol when you are stressed. Too much of this hormone can increase your appetite, especially for comforting high-fat, high-sugar foods, which can lead to weight gain.
Nicotine can suppress appetite, taste, and smell. After kicking the habit, you may feel hungrier, and food may be more enjoyable, which can increase your intake. For some people, eating becomes a substitute for smoking to deal with stress and boredom. Focus on staying hydrated, portion control, regular exercise, eating mindfully, and other ways to cope with stress to prevent weight gain.
Gaining weight as we age is normal. Research shows that metabolism starts to decline around the age of 60 due to cellular changes, decreased muscle mass, and bone loss. Focusing on a nutrient-dense diet within your calorie needs, along with regular physical activity, can help you maintain muscle and bone mass and a healthy lifestyle as you age.
If your past efforts to lose weight include cycles of restrictive fad diets resulting in repeated extreme weight loss and then unintentional weight regain, this could be a contributor to unexplained weight gain. “Yo-yo dieting” not only impacts your relationship with food, but it can also increase your risk for weight gain over time. Changes in hunger hormones may increase your appetite and make it more difficult to feel full. A repeated loss of muscle mass is associated with an increased fat percentage versus muscle when weight is regained. This can impact metabolism and result in gaining more weight than was previously lost. Consistent, sustainable lifestyle changes are key to maintaining a healthy weight and relationship with food over your life span.
Weight gain can be a side effect of some medications. The most common culprits include these categories of prescribed medications.
These medications are commonly prescribed to treat conditions like schizophrenia, bipolar disorder, and depression, and may cause an increased appetite.
Weight gain in these medications varies widely by individual.
Some medications used to treat diabetes may cause weight gain due to an increased absorption of glucose from your bloodstream, which is converted to fat.
Weight gain is a common side effect of these medications (not including topicals) when used long-term. Corticosteroids act like cortisol in the body, stimulating your appetite. They also may cause fluid accumulation, leading to weight gain. Prednisone is a common corticosteroid.
There are many reasons individuals might experience unexplained weight gain. Sometimes it can be a combination of many of these factors. Focus on a balanced diet including a variety of whole foods and regular exercise. These can help manage other issues like poor sleep and stress. Tackling these issues can seem overwhelming, but you aren’t alone. Work with your healthcare provider to evaluate possible medical conditions or medications that are contributing to unexplained weight gain.
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DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.
