I’d like you to think about the hidden causes of weight gain. This is
particularly important for those who feel they’ve tried everything to lose
weight and it’s still not coming off. It’s a critical step to understanding
important tools you might consider.
If you’ve been struggling with your weight for what seems a life- time
(or actually may be), check out the hidden causes described below and see how
fixable they can be, once you have identified them and built the right tools
around them. How do these examples apply to you?
Hidden Behavioural Causes of Weight Gain
Lack of sleep. Not enough sleep is among the top hidden
reasons for weight struggles. With fatigue, many people eat for energy. Being
tired leads to lack of focus and to “not caring” about a lifestyle plan. People
fall back on between-meal snacking to wake up, when a power nap is really
what’s needed.
Poor stress management. Mindless eating comes from
lack of focus, and poor coping skills with the stressors in our lives. It’s
important to learn to self-soothe and manage stress responses with- out food.
Lack of consistency. Some general awareness every
day is needed to avoid what I call “weight creep.” It takes only 100 calories
extra a day to gain 10
pounds in a year. Most often, people “relax” their
lifestyle on the weekend, or stay on their plan four or five days a week. That’s
enough to promote a pound or two a month of hidden weight gain.
Psychological reasons: we find especially in women compared with men, because men are naturally
spend a large part of their time away from home and are therefore less
vulnerable to the problems of children and the house, in addition to the
sensitive nature of women, but this does not exclude men Some overindulge in
the food during pregnancy of their wives, or in the first months of the birth
of the baby as a kind of resentment of neglect wives them and busy to take care
from new full Guest ^ _ ^ !
Hidden Eating Causes of Weight Gain
Confusing “heart-healthy” or “fat-free” with
low-calorie. Reading a food label these days is like reading an encyclopaedia; so
much information is given, but
what really counts? There is a huge amount of confusion about “healthy” versus
“lower-calorie” eating. While the first step in any healthy eating plan is to
seek out heart-healthy fat, don’t be fooled by product marketing. “Healthy”
claims on food packaging don’t automatically translate to calorie savings.
Portion distortion. None of us is very good at
eyeballing portion sizes or at estimating the calories in foods. Studies show
we’re at least 50 percent too low in our “guesstimates,” even professionals in
the field. While we feel we’re doing a reasonable job, the cues to do so—plate
size, utensil size, hidden fats, and more—all set us up for failure..
Skipping meals. Whether it’s to save time or
calories, most meal skippers don’t pay attention here and don’t think it
matters. The most frequent line I hear is: “I skip meals, but it’s not a
problem until I get home for dinner. if we skip a meal, biology kicks in and
makes us overly hungry for the next meal. This strategy is doomed to fail.
Hidden Activity Causes of Weight Gain
Too much exercise. How could this backfire?
Rigorous exercise actually stimulates hunger. It’s the body’s response to
refuel for metabolic balance. In caveman times, this was helpful for survival,
but not now, when food is available 24/ 7 and we are not foraging in the
wilderness for food. We can sometimes fool ourselves into thinking our body
needs more calories than it does for weight-stable refuelling.
No exercise. Those claiming they are simply too busy for
any activity can have a real problem. Even a small drop in daily
activity—cutting out a twenty-minute walk each day—can add 100 calories a day
and
10 pounds in a year. Here’s
a perfect example: “I used to park blocks away in a cheaper parking lot. I was
promoted, and got a spot in the corporate lot. I’ve gained five pounds in three
months.” Small activity changes make a difference.
Hidden Medical Causes of Weight Gain
Medications. Some medications can lower the body’s
metabolic rate and stimulate hunger as a side effect. These include some antidepressants,
antipsychotic medicines, antihistamines, insulin and other blood sugar
regulators, and anti-inflammatory medicines.
If you’ve started a new medicine and gained 4 pounds or more in a month,
this might be a contributor, it’s unlikely that the medication in question is
the cause.
Undiagnosed mood disorders. Depression and anxiety have
both biological and behavioural causes. While some people struggling
with
depression express symptoms including loss of appetite, insomnia, and
weight loss, a large subgroup sleeps more, eats more, and gains weight. Plus,
thyroid problems, which can alter weight, are often linked to depression.
Thyroid function. The thyroid gland is your
body’s “furnace” and sets your thermostat. It is regulated by a signal from the
brain to release Thyroid hormone into the system, and alterations in this gland
can wreak havoc on a weight-management plan. The thyroid is easily tested and
treated with a visit to your doctor. There are many causes of thyroid problems,
and only a visit to your doctor and a blood test can diagnose them.
Elevated blood insulin. Also known as “insulin
resistance,” elevated blood insulin is a main symptom of a medical condition known
as “metabolic syndrome.” It’s invisible unless you get a blood measurement. The
constellation of symptoms that occur with metabolic syndrome includes not only
high insulin levels, but central weight gain (belly fat), elevated blood
pressure, and high cholesterol. Those with an “apple” shape can be at
particular risk. Only your doctor can evaluate this important medical issue.
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