If the number on the scale keeps creeping up despite your best efforts, you’re not alone.
Nearly half of the respondents said they struggled with achieving their weight-loss goals (and actually gained weight).
If you’ve found yourself in a rut, don’t fret.
Photo: Shutterstock. Design: Eat This, Not That!
We spoke with experts who share 25 super sneakyreasons you’re gaining weightwhen you’re doing everything right.
Why is it so hard tolose weight and keep it off?
Read on to discover what they are so you’re able to conquer your weight-loss woes.
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You’re prioritizing workouts, not other activities.
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You’re underestimating portion sizes.
That’s why paying close attention toportion sizesis essential when your health goal is weight management.
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You’re not adjusting your nutrition as you progress.
To put it into context, a 110-pound person requires much fewer calories than a 220-pound person.
That’s because the smaller your body, the less energy it requires.
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“As you lose weight, your body’s caloric needs will change.
You’re consuming too many calories through beverages.
Soda, juice, wine, beer, lattes.
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These beloved beverages, though enjoyable, are loaded withempty caloriesthat provide very little nutritional value.
“Liquid caloriesfrom sodas, juices, and alcohol can add up quickly and contribute to weight gain.
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Here’s How to Silence It
You’re not sleeping enough.
Getting enough quality sleep is a critical aspect of any healthy weight loss plan, says theSleep Foundation.
You’re not getting enough protein.
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You’re gaining muscle.
Did you know thatgaining musclecould be a major reason you’re gaining weight?
Muscle is denser than fat, according toresearch.
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You’re stressed out.
One studyreveals that learning to chill out can actually aid in weight loss.
You’re on medication that causes weight gain.
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Many popular medications may have side effects such as weight gain.
Your hormones are out of balance.
Hormonal imbalances may be the culprit behind your weight loss woes.
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Your muscles are inflamed.
Researchshows that inflammation is the root cause of many common diseases.
You’re not getting enough physical activity.
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“Physical activity can also greatly reduce stress and provide you with feel-good hormones.”
You’re weighing yourself at a bad time.
It gradually rises throughout the rest of the day as you eat and drink.
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That’s why it’s critical to step on the scale at the same time daily.
To better grasp your weight fluctuation, weigh yourself around the same time each day.”
Your workouts have become stale.
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“Instead, try switching up your workouts or routine every few weeks to stimulate your muscles differently.”
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You’re skipping meals.
For example, a2021 studypublished inNutrientsfound that not eating dinner was linked to obesity and being overweight.
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“Skipping meals can lead to overeating later on and can also slow your metabolism,” explains Best.
You have a medical condition you’re unaware of.
You’re eating too quickly.
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Your diet is too restrictive.
Multiple studiesshow that restrictive diets ultimately hinder weight loss and instead contribute to weight gain.
“Slow, steady, and balanced diets are the better route for sustainable weight loss.”
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Another one of the sneaky reasons you’re gaining weight?
Indulging in processed foods!
This makes processed foods easy to overconsume and could be a reason why you’re packing on extra weight.
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You’re retaining water.
“Even when you lose weight quickly in a few days, much of it is often water.
You’re getting older.
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“As you age,your metabolism slows down, making it easier to gain weight.
Speak to your healthcare provider or registered dietitian for tips on counteracting this side effect,” Best advises.
A primary reason weight loss is more challenging as you get older is that younaturally lose lean muscle.
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Muscle torches more calories than fat.
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Your genetics make it harder to lose weight.
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Yourgenetics can impact your weightin several ways.
“Your genes can play a role in your body shape and how easily you gain weight.
While you might’t change your genetics, understanding the cause can help reduce frustration,” says Best.
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You’re not eating enough fiber.
Fiber is an essential nutrient for healthy weight loss.
This allows you to better manage your insulin and blood sugar response to food.
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You don’t get dressings or sauces on the side.
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You’re not fasting long enough.
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Intermittent fasting involves cycling between periods of eating and fasting.
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