Eating the same food but gaining more weight?

 

Here’s the scenario you’re facing:  you’re positive that you’re not eating more food–or “junkier” food–but you’re still gaining weight. 

Is this possible? Yes!  You are NOT crazy!  And here’s why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of food, nutrition, and weight loss and gain.  There’s definitely more to the story than just what you’re eating.

A lot of the “more weight, same food” conundrum comes right down to your metabolic rate, which is affected by factors like your activity level, your history of dieting, your body composition, and even what you eat.

But let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight, even though you’re eating the same as before.

Aging

Funny things happen the older we get.  Well, some aren’t that funny to those of us who go through them regularly.   😉  We commonly experience lower energy levels, more digestive discomfort, weight gain (especially around the midsection), as well as aches and pains.

Aging can result in hormonal changes for both men and women that can contribute to loss of lean muscle mass, as well as increases and changes in fat storage on our bodies. Fortunately, all of these age-related weight issues are very common and are not your fault one little bit.

Hormones

Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain.  Among the major hormone culprits are insulin, cortisol, and your sex hormones. 

When your thyroid is out of whack and produces fewer hormones, your metabolism slows down, which can lead to weight gain–despite the fact that you’re eating the same way you always have–and may be a sign that you’re suffering from hypothyroidism.

Talk with your doctor about having your hormones tested.  And try the thyroid-friendly recipe at the end of this post–but not if, like me, you have (or have had) hyperthyroidism.  

Sleep

There is plenty of research that shows the influence of sleep on your metabolic rate.  As we age, it can become harder and harder to get a good night’s sleep.  We’re told to get 7-9 hours of sleep every night to be fully functional in the day.  However, many of us don’t get to that magic sleep number, and we end up sleep deprived.  Sleep deprivation affects the body in many ways, including facilitating weight gain.  Lack of sleep increases ghrelin, the hunger hormone, and decreases the fullness hormone, leptin, and these hormonal variations tend to lead to weight gain. 

Try to get at least 7 hours of sleep every night.  One of the best first steps to that ideal sleep is to implement a calming before bedtime routine.

Stress

Stress seems to be everywhere and shows up in strange ways in our bodies.  There are myriad factors, both internal and external, that can lead to poor stress responses. Stress hormones won’t help you sustain healthy habits or maintain a healthy weight.  Cortisol, the stress hormone, increases when we face pressure and tension and can lead to us eating more and putting on weight.  Increased cortisol can lead to higher insulin levels, which in turn can cause your blood sugar to drop and stir up a hunger for sweet, carb-heavy foods. 

While you can’t necessarily change the situations and circumstances that stress you out, you can try to adjust your stress response to them.  Practices like meditation and yoga, as well as mindful eating, are great ways to counter stress naturally and productively.  

Recipe:  Seaweed Sushi Bowl

Serves 2

Ingredients

• 1 cup cooked rice
• 1 avocado (thinly sliced)
• ½ cucumber (diced)
• ½ red pepper (thinly sliced)
• 1 green onion (chopped)
• 2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
• 2 tablespoons sesame seeds
• 3 tablespoons rice vinegar
• 3 tablespoons gluten-free tamari sauce
• 1 tablespoon lemon juice
• 1 tablespoon sesame oil
• ½ garlic clove, minced
• dash salt and pepper

Directions

1. Split the first seven ingredients into two bowls.
2. Mix the rest of the ingredients together to make the dressing.
3. Pour the dressing over the sushi bowls.
4. Serve and enjoy!

This is a great lunch to take on the go.  Keep the dressing in a separate container so you can give it a shake before adding it to your sushi bowl.

References:

https://authoritynutrition.com/lose-weight-in-menopause/

http://www.precisionnutrition.com/sleep-stress-and-fat-loss

Are you frustrated by the “same food, more weight” syndrome?  What has worked for you in combating that increase in weight?