Haven’t changed anything in your diet but getting fatter? You are 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 weight.
There’s definitely more to the story than just what you’re eating, right?
A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat. But even the type of exercise you do can make a difference!
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.
Things like:
- Aging
- Hormones
- Sleep
- Stress
- Training Style
Aging
Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.
Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.
The good thing is that, this is very common and not your fault one bit. And this is also why it is super important to do resistance training at least 2-3 x per week for 30 minutes. Not only will resistance training help you maintain your lean muscle, it will help keep your bones strong and your body looking toned 🙂
And if you’d like to try one of my follow along workouts,
CLICK HERE.
Pro tip: Make the time to fit resistance training into your day. If you aren’t sure what you should be doing, visit your local gym or rec center and see what classes they offer. You could also book a session with a trainer and have a home workout developed to suit your needs!
Hormones
Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.
When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have.
Pro Tip: Talk with your doctor about having your hormones tested. Oh, and try the thyroid-friendly recipe that I created for you at the end of this post.
Sleep
There is plenty of research that shows the influence that sleep has on your metabolic rate.
And as we age it can become harder and harder to get a good night’s sleep. If you’d like to know some tips on how to improve your sleep CLICK HERE.
The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.
It’s true! Lack of sleep is linked with weight gain.
Who ever thought you can sleep off your weight?
Pro Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine.
Stress
It seems to be everywhere! So many things that can cause stress responses in your body.
And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?
While you can’t necessarily change your stressors you can try to adjust your stress response to them.
Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult colouring books that are all the rage now?
Training Style
You’re putting in the miles on the treadmill, stair master or trails.
People think they need to go do an hour of steady state cardio to lose weight- and guess what? It is so not necessary!
For sure if you are training for an endurance event of some type you need to put the time in- and this is what I would refer to as “sport specific training”.
But as far as weight loss goes, and health benefits, it’s overkill. Why? Well for one thing, your body will eventually adapt to whatever you are asking of it. So to keep losing weight, that means you either have to go for longer or go faster. And often both of those aren’t really an option…Or if we do manage to one or both, we end up injured, burnt out or even stressed out ( leading to increased cortisol levels) and storing more fat.
So instead of thinking that you have to get that hour in of cardio a day, focus on efficiency and going hard when you are working out. This is what I often refer to as “HIIT training”. ‘Even 5 minute bouts will raise your heart rate and in turn boost your metabolism for the day.
If you up your intensity and pick compound exercises (exercises that use multiple muscle groups like squats & lunges), you can get better fat burning and weight loss results from 15 minutes of interval and strength training than you can out of an hour doing steady state cardio!
Steady state cardio really only burns calories DURING the workout while interval work and strength training can help raise your metabolic rate and increase your calorie and fat burning for up to 48 hours after your workout!
Pro Tip: Try Tabata workouts. They are only 4 minutes each- but you give it all you’ve got for the entire 4 minutes.
If you need some ideas take a look at my 3 FREE Workouts For A Strong Core.
CLICK HERE to get started on the free workouts.
Conclusion:
There are lots of factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, sleep and training style are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have.
Take a look at your lifestyle and which of these 5 things you could improve upon. That combined with a healthy diet and consistent exercise will help you take the weight off 🙂
ps. Want a thyroid friendly recipe? Click the link below for the Seaweed Sushi Bowl.
Recipe (Thyroid friendly iodine): Seaweed Sushi Bowl
References:
https://authoritynutrition.com/lose-weight-in-menopause/
http://www.precisionnutrition.com/sleep-stress-and-fat-loss
