Last Updated on February 22, 2024
Wondering what causes weight gain or stubborn weight? You’re not alone.
Every day I have people reaching out to me struggling with their weight, their health, and their mood. Often times their weight gain is unexpected or frustrating especially because they’re already eating healthy and exercising more.
The notion that weight gain and loss is all about “calories in versus calories out” is an antiquated way of thinking. The truth is your metabolism is responsible for gaining/releasing weight. Metabolism is defined as the sum of all chemical reactions happening to keep you alive. You’re literally a walking talking chemistry lab. And genetically speaking you’re like a snowflake – you’re one of a kind and your genetics and metabolism (and it’s reactions) and completely unique to you.
This is why it’s so important to work with your body’s metabolic needs. When you give your metabolism everything it needs, it’s easy to lose weight.
But that’s where most people go dead wrong. They don’t know what their metabolism actually needs.
That’s why I’m putting together this list of all of the things that can have a negative impact on metabolism and cause weight gain.
As you’re going through this list pay attention to how issues with health contribute to weight gain. Weight issues and metabolic/health issues go hand in hand. The more you weigh the more health issues you’ll have. The more health issues you have, the more weight you’ll gain.
I have a free training that analyzes the metabolism and explains how metabolic dysfunction causes health issues and weight gain/stubborn fat. If interested you can check out my Metabolic Analysis and Training Here.
Let’s dig in!
25 Things That Cause Weight Gain
Before I dig into the list I want to note that weight gain does not mean fat gain. Weight is the total of fat, water retention, and waste weight (from toxic buildup or poop.) When exposed to these things can cause your weight to fluctuate up to 10 pounds overnight.
Short term weight fluctuations are commonly from acute exposure to these things that cause weight gain from water retention and waste – not fat… Chronic exposure is more likely to cause excess fat gain + water & waste.
Here are all of the things that can cause weight gain from fat, waste, and water. If you’re trying to get the number on the scale to drop – but it isn’t, the reason (or reasons) is/are on this list:
1) Caloric Intake: First things first, there are 3500 calories in a pound of fat… Consuming more or less calories than your body needs can lead to weight gain. This can result from overeating, frequent snacking, or consuming high-calorie foods. By giving your body the calories it needs without going over you’ll lose weight. If not, you’ll gain weight. A lot of people do not eat enough and exercise too much! When this happens the metabolism slows, making it easier to gain weight. Crash dieting and exercising too much is NOT sustainable. Those who attempt to lose weight in this manner will eventually begin eating more and exercising less causing rapid regain of all of their weight + more. So undereating can make you gain weight just as easily as eating too much/not exercising enough. Too many calories is associated with weight gain from fat, not water or waste.
2) Physical Inactivity: Lack of exercise and a sedentary lifestyle can lead to weight gain as your body burns fewer calories. Inactivity is the new smoking. Exercise cuts the risk of ALL diseases by 50%. Diseases affect the metabolism. When you have a disease you’re more susceptible to weight gain. The easiest way to prevent weight gain is to move your body.
3) Genetics: Genetics can play a role in determining your body’s metabolism and how it stores fat, which can influence weight gain tendencies. Don’t use genetics as an excuse though! Your lifestyle choices influence gene expression NOT your genes. When you eat and exercise in a way that aligns with your genetics, it’s easy to get fit and healthy. If not, it’s common to cause metabolic dysfunction and weight gain.
4) Hormone Imbalances: Hormone imbalances can contribute to weight gain through various mechanisms that affect the body’s metabolism, appetite regulation, and fat storage. Here’s an explanation of how hormone imbalances can lead to weight gain:
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- Too much stress/cortisol/adrenaline: Too much cortisol, stress, and chronic stress slow the metabolism and cause weight gain. This is why healthy coping skills and somatic exercises are so effective.
- Thyroid Hormones: An underactive thyroid gland (hypothyroidism) results in insufficient production of thyroid hormones, particularly thyroxine (T4) and triiodothyronine (T3). Thyroid hormones play a crucial role in regulating the body’s metabolism. When thyroid hormone levels are low, metabolism slows down, causing fewer calories to be burned at rest. This can lead to weight gain, even with normal caloric intake.
- Leptin and Ghrelin: Leptin and ghrelin are hormones that regulate appetite and hunger. Leptin, produced by fat cells, signals to the brain that you’re full, while ghrelin, produced in the stomach, stimulates hunger. Hormonal imbalances can disrupt the normal signaling of these hormones, leading to increased appetite and overeating, which can contribute to weight gain.
- Cortisol: Chronic stress can lead to elevated levels of the stress hormone cortisol. High cortisol levels are associated with increased appetite, particularly for high-calorie and high-sugar foods. This can lead to overeating and weight gain, especially around the abdominal area.
- Sex Hormones: Hormonal changes related to conditions like polycystic ovary syndrome (PCOS) or menopause can affect sex hormone levels, such as estrogen and progesterone. These imbalances can lead to changes in fat distribution and promote weight gain, especially around the abdomen.
- Adiponectin and Resistin: Adiponectin and resistin are hormones produced by fat cells and are involved in regulating glucose metabolism and inflammation. Imbalances in these hormones can affect insulin sensitivity and promote weight gain and metabolic disturbances.
- Other Hormonal Imbalances: There are various rare hormonal conditions and tumors that can disrupt the body’s hormonal balance, leading to weight gain as a symptom. Conditions like Cushing’s syndrome, characterized by excess cortisol production, can result in significant weight gain. This is related to stress and cortisol issues. It doesn’t matter if you have Cushing’s disease or an acute cortisol spike, cortisol causes weight gain.
5) Medications: Some medications, such as corticosteroids, birth control, antidepressants, and antipsychotics, can cause weight gain as a side effect. I once had a client struggling to lose weight. She came to me complaining about rapid weight gain and the inability to lose it. I asked her what changed. She said she’d been trying a new birth control. I told her to discuss it with her doctor and try another option. She went off the birth control and lost 20 pounds in 2 weeks.
6) Stress: Chronic stress can trigger overeating and the consumption of high-calorie comfort foods, leading to weight gain. There’s a reason why they say stress spelled backward is desserts… Stress causes glucose cravings. Stress also releases cortisol which causes weight gain. You can eat perfectly and exercise like a pro – but if you’re too stressed – or if your diet/workouts are too stressful it can make you gain weight even though you’re trying to lose weight.
7) Emotional Eating: Emotional eating, where individuals use food as a way to cope with emotions, can result in weight gain. Hunger is a cue that the body needs energy and nutrients (aka food). When you eat when you’re emotional, stressed, and not truly hungry – the body isn’t prepared to digest or metabolize it. If you’re eating too much, when you’re too emotional the stress can trigger the body to store it as fat – leading to weight gain.
8) Lack of Sleep: Poor sleep patterns and insufficient sleep can disrupt hormones that regulate appetite, leading to weight gain. Just one poor night of sleep can trigger the release of 7 different hormones that trigger cravings, hunger, stress, and fat storage. Sleep is non-negotiable. It’s impossible to be healthy without it. Aim for 7-8 rock-solid hours of sleep at night. If you struggle to fall asleep or stay asleep, have racing thoughts, or feel tired but wired at night – there’s a reason and sign that a much deeper issue going on. The most common causes of sleep disturbance I see are: Detox issues (liver, gallbladder dysfunction), Adrenal/Cortisol dysfunction, Hormone imbalances, Cellular Health Dysfunction, Gut issues, Pathogens (active infection or parasites), Nutrient deficiencies/imbalances, Mental/Emotional stress, Poor Diet, Overuse/abuse of stimulants (coffee and pre-workout)
9) Too much junk – not enough nutrients (aka nutrient deficiency or imbalance: A diet high in processed foods, sugar, and unhealthy fats can contribute to weight gain. All metabolic functions rely on nutrients. When you’re not getting enough, of the right nutrients, you’ll slow the metabolism and experience weight gain. I explain how nutrient deficiency and imbalance slow metabolism in this free training.
10) Not eating for your Metabolic Type: Different metabolic types need different amounts of macronutrients (proteins, carbs, and fats). When your macros are imbalanced – or you’re eating too many carbs, proteins, and/or fats – you can experience weight gain. A lot of people are in calorie deficits and are unable to lose weight because they’re not getting enough or are getting too much protein, carbs, and fats. The solution? To eat for your Metabolic Type. If you don’t know your metabolic type, take this Training & Metabolic Type Quiz and I’ll explain more.
11) Gut Health: Imbalances in gut bacteria (microbiota) may influence weight gain and metabolism. I have a complete series all about Gut Health and Weight Loss that elaborates more on how the gut affects weight and health. Parasites can also cause weight gain.
12) Constipation: Chronic constipation can lead to temporary weight gain due to the retention of stool and bloating. If you’re not pooping 1-3 times EVERY DAY, you’re constipated. To be clear, if you’re constipated you’ll gain waste weight – NOT fat. It’s not normal to not poop. Not pooping regularly can be a sign of a much bigger Gut Health issue that can affect your weight in other ways (fat gain and water retention).
13) Autoimmune Issues: Certain autoimmune disorders, such as Hashimoto’s thyroiditis, diabetes, and PCOS, can affect metabolism and lead to weight gain. On average autoimmune disorders can cause up to 15 pounds of weight gain. If you have an autoimmune disorder and have gained more than 15 pounds you most likely have other things on this list working against you.
14) Insulin Resistance: Insulin resistance is a condition in which the body’s cells become less responsive to the effects of insulin, a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells. When insulin resistance occurs, the body needs to produce higher levels of insulin to keep blood sugar in check. One significant way in which insulin resistance can contribute to weight gain is by promoting the storage of excess glucose as fat, particularly in adipose tissue (fat cells). High insulin levels stimulate the uptake and storage of glucose in fat cells, leading to an increase in fat accumulation. Additionally, insulin resistance can disrupt the balance of hunger-regulating hormones, often causing increased cravings for high-carbohydrate, high-calorie foods. These factors, combined with the potential for decreased physical activity due to elevated blood sugar levels, can create a cycle that promotes weight gain over time. Also, insulin resistance is often associated with metabolic syndrome, a cluster of conditions that further increase the risk of weight gain and obesity, as well as other health complications like type 2 diabetes and cardiovascular disease.
15) Peri/Menopause, Hormone Changes: Hormonal changes during menopause can contribute to weight gain, particularly around the abdomen. Hormone replacement therapies used to treat peri and post-menopausal symptoms can also contribute to weight gain. You can also experience more aggressive and difficult peri and post-menopause symptoms if you have pre-existing conditions and other issues from this list working against you. It’s common for things on this list to induce peri-menopause & menopause prematurely. I explain more about Hormones and Weight Gain here.
16) Water/Fluid Retention: AKA a normal or adverse reaction to something. Inflammation and certain health conditions and foods can contribute to water retention and temporary weight gain due to their sodium content. Inflammatory processes can disrupt the balance of fluid distribution in the body. The body’s regulation of fluids is a tightly controlled process, involving the movement of water between compartments, including the bloodstream and interstitial spaces (spaces between cells). Inflammation can disturb this balance, causing fluid to accumulate in tissues. High-sodium foods, such as processed foods, canned soups, salty snacks, and restaurant/fast-food meals, can lead to an imbalance in the body’s sodium and potassium levels, causing the body to retain water to dilute the excess sodium. This extra water weight can lead to a noticeable increase on the scale. Additionally, foods high in refined carbohydrates and sugars can cause blood sugar spikes and insulin release, leading to the storage of excess glucose as glycogen, which holds water in the muscles and liver. Just one gram of carb can cause you to retain up to 3 grams of water. While this glycogen-associated water weight is typically temporary and can fluctuate daily, it can still contribute to weight gain when consumed excessively over time. Reducing sodium intake, maintaining a balanced diet, and staying hydrated can help manage water retention and prevent excessive fluctuations in weight. Conditions that cause fluid retention, such as heart failure or kidney disease and systemic inflammation inflammatory disorders (e.g., rheumatoid arthritis) or infections can cause systemic inflammation, potentially resulting in swelling and edema throughout the body.
17) Age: Metabolism tends to slow down with age, making it easier to gain weight if calorie intake is not adjusted accordingly. Metabolic needs change as you get older, too. If you don’t change to adapt to age it can cause weight gain. This usually occurs due to lack of activity and because preexisting metabolic issues becoming more prevalent because they’re unknown and have been left unaddressed for years – even decades. Metabolic dysfunction has symptoms. If you only treat the symptoms and not the root cause, eventually you’ll get a diagnosed disorder, disease, or death. Over time this metabolic dysfunction makes it more difficult to lose weight. You can lose weight at any age. But gaining weight as you get older and being unable to lose weight as you age means that you have something else from this list working against you.
18) Social and Environmental & Cultural Factors: Peer pressure, cultural factors, and the food environment in one’s community can influence eating habits and consequently, weight gain. Cultural factors play a pivotal role in influencing weight gain through their impact on dietary choices, eating patterns, social customs, and physical activity levels. Cultural diets and traditions can vary widely, leading to differences in nutrient composition, portion sizes, and meal timing. Celebratory and social events often involve indulgent foods, contributing to overeating. Cultural attitudes toward body image, accessibility of food choices, and coping mechanisms in response to stress can also influence weight gain. Migration and acculturation may lead to changes in dietary habits, while media and advertising can shape preferences for unhealthy foods. If you’ve ever had dinner with a 100% Italian family you know what I’m talking about… I gain 5 pounds just looking at all the cheesy, buttery, garlic, pasta Italian deliciousness. haha
19) Depression and Anxiety: Mental health conditions like depression and anxiety can lead to changes in appetite and eating habits, potentially resulting in weight gain. If you’ve ever experienced depression or anxiety you know exactly what I’m talking about. If you don’t relate or never experienced anxiety or depression, consider yourself very lucky.
20) Alcohol Consumption: Alcohol is a toxin that has a direct impact on the liver, all other organs, and your cells. Drinking alcohol is among the WORST things you can do if you’re trying to lose weight. Just one drink can slow the metabolism up to 4 days, depending on how sensitive you are, how you metabolize alcohol, and how healthy you are! Excessive alcohol intake is high in empty calories and can lead to weight gain if not moderated. It’s also often used as a coping mechanism. I do a deep dive into alcohol, ’emotional drinking’, and how it affects weight loss here.
21) Pregnancy: Weight gain is a natural part of pregnancy, but excessive weight gain during pregnancy can lead to difficulties in losing weight postpartum. Namely from stress, lack of sleep, changes in eating habits, and pregnancy hormone fluctuations. Post-partum depression and anxiety are also common causes of lackluster coping skills and lifestyle habits also contribute to weight gain. Pregnancy can also imbalance other hormones that can contribute to weight, too. Postpartum lack of sleep can, too. If you’re pregnant, prioritize rest and self-care to prevent weight gain.
22) Lack of Education on Nutrition: Limited knowledge about healthy eating and nutrition can lead to poor dietary choices and weight gain. This is why I am BIG on education and give nutrition and training education, support, and TONS of recipes and sample meals with all of my programs. When you know how food affects your weight and health it’s A LOT easier to get motivated to make healthier choices. I can’t begin to tell you how many people come to me thinking they’re eating ‘healthy’ when the reality is the things they’re eating are far from it. Hello, garbage protein powders, supplements, meal replacements, and processed ‘diet’ foods.
23) Socioeconomic Status: People with limited access to affordable, healthy food options are more likely to rely on inexpensive, calorie-dense foods that contribute to weight gain. I’ve seen socio-economic status as well documented reason for weight gain and obesity in all of my certification programs and continuing education classes. It’s also a well-known fact that the less expensive a food is, the more processed it is. The more processed something is – with added chemicals, GMO’s, artificial ingredients, sugars, and fats – the more it can cause weight gain. People with low, no income tend to weigh more because the foods they can afford directly cause weight gain, even while in a calorie deficit.
24) Environmental Toxins: Toxins, such as certain environmental pollutants and chemicals, can potentially contribute to weight gain through several mechanisms. Some toxins, known as endocrine-disrupting chemicals (EDCs), can interfere with the body’s hormonal systems, including those that regulate metabolism and appetite. EDCs may disrupt the balance of hormones like insulin, leptin, and ghrelin, which are essential for appetite regulation and energy balance. Additionally, toxins can accumulate in adipose tissue (fat cells), leading to the expansion of fat storage and potentially promoting obesity. Moreover, some toxins may alter the gut microbiota, influencing how nutrients are absorbed and metabolized, which can affect body weight. While the link between toxins and weight gain is an area of ongoing research, minimizing exposure to environmental toxins through lifestyle choices and reducing consumption of contaminated foods and beverages is advisable to mitigate potential health risks, including weight-related concerns.
25) Building Muscle: A lot of people eat healthy and exercise and start gaining weight… then freak out because they’re not losing weight on the scale. They assume it’s ‘not working’ – even though it really is. Building muscle can lead to weight gain because muscle tissue is denser and heavier than fat tissue. When you engage in resistance training exercises and increase your muscle mass, you’re essentially adding more of this dense tissue and water to your body. As you build muscle, it’s common to see the number on the scale increase, even if you’re simultaneously losing fat. Because you’re gaining muscle and losing fat at the same time they cancel on the scale. Muscle helps boost metabolism and increases calorie expenditure at rest. It can also improve body composition, strength, and better overall health. Over time, with consistency, you will see the number on the scale go down. But you can see the number get stuck on the scale for up to 4 weeks as your body adjusts to training. As this happens your clothes should feel loose. If you still feel big or that you’re getting big and bulky and gaining weight vs. maintaining it or getting smaller – something else on this list is the reason. Oftentimes times it’s eating way too much or too little… which takes us back to #1.
If you’re having a hard time seeing the number on the scale drop – or if your weight is going up – it’s likely due to one (or more) things on this list. I hope this comprehensive list of things that cause weight gain helped you pinpoint the root cause.
If you need more help trying to figure out why you’re struggling to lose weight I can help. If you’re interested in pinpointing the reason why you’re struggling to lose weight and want a plan that’ll help you lose weight & feel great, let me know here.
Forever rooting for you!
Your Coach & Biggest Cheerleader,
P.S. if you need help losing weight try my Reset Cleanse. You can lose up to 10 pounds in 7 days and it’ll be easier to lose weight once you’re done, too.
