Unexplained weight gain can be frustrating and concerning. There are several potential causes to consider if you notice your weight increasing without a clear reason:
- Hormonal Changes: Fluctuations in hormones like cortisol, estrogen, testosterone, and thyroid hormone can lead to increased appetite, fluid retention, and fat storage. This is common during milestones like puberty, pregnancy, and menopause.
- Medications: Some prescription drugs list weight gain as a potential side effect.
- Underlying Health Condition: Issues like Cushing's syndrome, polycystic ovary syndrome (PCOS), and insulin resistance are linked to unintentional weight gain.
- Too Little Exercise: Getting insufficient physical activity can cause metabolism to slow down and make weight creep up. Aim for 150 minutes per week of moderate activity.
- Excess Calorie Intake: Consuming more calories than your body burns in a day results in weight gain over time. Things like large portion sizes, sugary drinks, and frequent snacking can contribute.
What Should I Do?
First, make an appointment with your healthcare provider to discuss your symptoms. They can help rule out any underlying medical conditions through an examination and tests. Be ready to share insights into changes in appetite, activity level, medications, and other factors.
In addition to addressing potential health issues, creating a calorie deficit through diet and exercise is key. Small, consistent changes make a difference over time. Here are some helpful tips:
- Track your calories to identify areas to cut back
- Prioritize nutritious whole foods like fruits, vegetables, and lean protein
- Stay hydrated by drinking water
- Increase daily movement with brisk walking, strength training, etc.
- Get enough sleep, as lack of sleep can influence hunger and cravings
- Manage stress levels through yoga, meditation, etc.
Don't lose hope! Pay attention to your body, enlist support, and be patient with yourself in the process. Maintaining a healthy weight is an ongoing effort, but you can achieve it one step at a time.
Let me know if you have any other questions.