You might have been dieting for a long time and now you’re starting to see the results. You’ve been exercising consistently and you’ve cut out all of the bad habits that got you into this mess in the first place. You feel great, your energy is back, and you can actually enjoy your meals again. Now, it’s time to start adding some variety back into your life. What used to be everyday grazing has become too boring. You can no longer just grab a quick piece of pizza or an enormous Mcdonald’s hamburger from the drive-thru every single day. It’s time to find something new and exciting – something that fills you up but doesn’t make you eat more than you want to. So where do you begin? Overindulging in processed food? A small slice of cake here and there? The first step is always learning – especially if it’s your first time going against your old eating habits.
Why Am I Gaining Weight When I Barely Eat
The main thing to remember is that your body will always try to maintain its homeostasis, even if you don’t eat much. If you’re gaining weight, it’s most likely because your body’s starting to run out of energy or because some of the food you’re eating isn’t being used properly. It’s not necessarily a bad thing! You can use this fact to your advantage by eating more protein and fiber-rich foods, which are important for maintaining homeostasis.
What is the Cause of Weight Gain?
1. Genetics
A study in the Journal of Clinical Investigation found that certain genes may increase a person’s risk of obesity, particularly if he or she has a diet high in saturated fat.
2. Exercise
Aerobic exercises like running and cycling burn calories, but strength training with weights builds muscle mass, which raises your metabolism and helps you burn more calories overall.
3. Sleep
You need about 8 hours of sleep per night for optimal health and body composition. Sleep deprivation can increase your risk for obesity by 35%.
4. Food Labels
A recent study published in the Journal of the Academy of Nutrition and Dietetics found that most people don’t understand what “healthy” labels on food mean, which can lead to overeating if they think something is healthy when it isn’t.
5. Alcohol
Drinking too much alcohol can also lead to weight gain since it’s a calorie-dense food that doesn’t fill you up.
Why You’re Gaining Weight When You’ve never Eat That Much Before?
Stress
Believe it or not, stress can cause you to gain weight. Cortisol, which is the hormone that allows us to deal with stressful situations, also helps us pack on fat, especially in the belly area.
Junk Food
If you’re always eating junk food, you probably haven’t been getting enough fruits and veggies in your diet – and they’ll help fill you up without causing any damage to your waistline.
Medication
Some medications like anti-depressants can cause weight gain by increasing your appetite and slowing down your metabolism.
Lifestyle Changes
Lifestyle changes like quitting smoking or reducing alcohol intake can also trigger weight gain because they’re both habits people tend to do when they’re stressed out about other things in their lives.
Not Enough Sleep
When you’re tired, your willpower goes down and you’re more likely to give in to your cravings and overeat.
Too Much Exercise
You can actually hurt your health with too much exercise. If you stop giving your body the chance to recover, it’ll break down, which can lead to weight gain or even injuries.
Overeating One Day Over
If you’ve overindulged in one meal or day, don’t give up completely or ban yourself from eating anymore. Instead, cut your calories in half for the next few days as a way of “starving” your body and helping it get back on track with its natural rhythm of weight loss.
How to Stop Gaining Weight After a Long Diet
Count Calories
Most people who tend to gain weight are frustrated because they’ve cut back on calories and still gained. Why? Because those people usually aren’t eating enough food (not to mention, cutting calories can be a dangerous habit in general). When you get skinnier, you’ll automatically want to eat more as your body gets used to not having all that fat on your body.
Cut Calories
The second most common mistake people make when trying to lose weight is cutting calories too drastically. You should never do this because it’s counterproductive and will actually lead to weight gain.
Drinking Alcohol
Drink alcohol responsibly if you must, but avoid drinking too much if you’re trying to lose weight. You’ll need all the fuel that your body can keep up with while dieting, so cutting out alcohol can derail any progress you’ve made.
Don’t Eat Junk Food
Another mistake a lot of dieters make is when they eat junk food, they get hungrier than they would have otherwise so they eat more than they should – and the cycle begins again. You shouldn’t deprive yourself of the foods you love but also expect yourself not to gorge on them (like chocolate cake or ice cream) in order for weight loss to fly.
Don’t Skimp On Fats And Protein During Dieting
Fats and protein are important for keeping your metabolism running at maximum capacity so that you burn more calories 24/7. Skimping on these can lead to weight gain over time as your body will start to slow down and eat more of what it doesn’t need.
Don’t Hold On To The Past
It’s not healthy to constantly pout over a life-changing event or failure, but instead use it as motivation for the future. If you do the opposite and hold onto the failure, you’re really just punishing yourself for something that happened in the past.
Don’t Give Up Dieting
Despite all our best attempts, diets don’t always work. But don’t ever give up on your goals no matter how difficult it seems. If you do, you’ll be at the mercy of what life throws your way and that’s not fair to anyone – even yourself.
Conclusion
Don’t let your weight gain get in the way of life. There are a number of things you can do to help yourself lose weight and maintain a healthy weight throughout your life. If you’re not yet sure what you should be doing, talk to your doctor or dietitian first. They will be able to recommend some specific ways to help you lose weight and keep it off for good.
