Sneaky Ways You Might Accidently Be Gaining Weight from Sneaky Ways You Might Accidently Be Gaining Weight
Sneaky Ways You Might Accidently Be Gaining Weight
Sneaky Ways You Might Accidently Be Gaining Weight
You are an avid gym-goer, you eat healthy and use nutritional supplements, but for some reason you’re still gaining weight. Are you overtraining, just doing cardio, or sleep deprived? If you answered yes, that may be one of the reasons for your weight gain.
Anyone in great shape will tell you that they have habits they stick to in order to achieve their goals. Although you must burn calories to lose weight, dropping those unwanted pounds takes more than just calorie burn. Proper nutrition, a positive attitude and switching up your workout routine are all important factors.
Educate yourself on the sneaky ways you might accidently be gaining weight and lose those last 10 pounds in no time.
Lack of rest and recovery
“Even if you’ve been consistent with your workouts and killing it in the gym all week, you’ll never progress if you don’t prioritize proper recovery into your workout routine,” said Jim Huether, CEO at the fitness technology company HYPERICE. “It’s important to invest the time to stretch and practice regular foam rolling to keep your body’s soft tissue loose and increase mobility.” This will help you avoid serious injury and ease sore muscles, he adds.
You’re not mixing it up
“In addition to prioritizing performance, mix up your workouts in order to avoid a fitness plateau,” adds Huether. “In the beginning of your fitness journey, the pounds may fly off as you push your body to a new performance level. But if you continue lifting the same weight or putting the same effort into your kickboxing class, you’ll slowly stop seeing improvements—and may even backslide a bit as your body gets complacent with its new norm.”
Don’t overlook the calorie content of alcohol, soda and fancy coffees; those extra calories each day can have a negative impact on your weight loss goals. “One other thing to watch is how many calories are in your protein shakes and smoothies! It's very easy to add too many ingredients turning your healthy shake into the calorie content of 2 whole meals,” Michelle Roots, resident fitness expert and trainer for Trainerize says.
Stress is taking over
“Our brain plays a huge part in the accomplishment of our personal health and fitness goals. If we’re stressed at work or at home, it can often impact the decisions we make at the gym or in the kitchen,” says Huether. “Instead of reaching for high calorie comfort foods, drink a cold glass of ice water and snack on foods rich in nutrients like fruits, broth soups or low-fat dairy.”
You’re not working on managing your stress
You acknowledged that you’re letting stress take over, but you’re not working on managing it. How do you expect your weight to change? Meditation and massages can help melt away the stress, Huether says. “If regular massage therapy isn’t in your budget, a massage ball can be a great way to do it yourself.” *See: 7 Natural Remedies for Stress and Anxiety
Pushing yourself too soon
“For those with recent injuries, there is a danger in pushing yourself to do too much too soon,” said Chris Cowper-Smith, CEO at Spring Loaded Technology. “Injury can set you back at the gym, particularly knee injuries which can cause discomfort during common movements like walking, running, squatting or lunging.” Pushing yourself to get back where you were too quickly can cause further damage, he adds. “Remember that fitness is not a race, give your body the time it needs to heal. When you start back up, be sure that you work gradually toward regaining your full strength and performance.”
You’re not eating enough
You rushed out the door, forgot to eat breakfast, then realized you were swamped at work, didn’t have time for lunch and now you are finally home cooking dinner. This is one reason why you’re gaining weight. The less you eat, the slower your metabolism. Eat small meals frequently throughout the day to increase your metabolism and burn more calories.
Forgetting fitness at work
“According to the CDC, only 20 percent of Americans get the recommended exercise each week. Make the most of your 40-hour work week by burning calories on the clock,” said Cowper-Smith. Try taking a 20-minute walk on your lunch break or working at a standing desk. “These small adjustments can boost your mood and focus, burn extra calories, and help you avoid stopping by the office kitchen for a sugary afternoon snack,” he adds.
You have plantar fasciitis
“Musculoskeletal conditions like plantar fasciitis, osteoarthritis, and knee or hip pain force you to cut back on your activity, which can in turn cause unintentional weight gain,” Cowper-Smith says. “Find a physical therapist who can help you design a tailored program for your specific needs. Together you can discuss modifying your exercise program to avoid weight gain while avoiding pain.”
Lack of sleep is associated with increased hunger and appetite. WebMD explains that “according to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.” Sleep deprivation may also accelerate aging, leading to the appearance of wrinkles.
Smoking is a major public health concern in the U.S., and for good reason. It is a common misconception that people think smoking cigarettes helps you lose weight. According to research, smoking could reduce appetite, resulting in less food consumed and a slower metabolism. “There is increasing evidence that smoking affects body fat distribution and that it is associated with central obesity and insulin resistance.”
You’re constantly doing the same workout routine
You’re hitting the gym, which is essential for weight loss, but for some reason the number on the scale keeps going up. The problem is that if you are constantly doing the same 30-minute steady cardio on the elliptical or the same yoga class every week, your body may plateau. Roots says that you should “give high intensity interval training a try to help blast through that plateau and shock your system back into weight loss mode.”
You’re not watching your portions
If you are trying to lose weight it’s important to practice portion control. It’s imperative to get the right amount of servings, and follow standardized recipes exactly so you know the amount of calories you are consuming. You can estimate your portions using a measuring cup, portion control plates or a scale.
You have a negative attitude
When it comes to fitness, having the right attitude is half of the battle. “Sometimes the hardest part about exercise isn’t even the workout itself. It’s getting motivated to physically go to the gym,” Dan O’Leary, director of Product Management at the premium quality fitness equipment company, SportsArt, says. If you are dreading the gym before you even get there, your workout won’t be as effective; you won’t burn as many calories working out at half intensity compared to full intensity.
You’re not eating the right foods
Instead of coming home from your morning gym session and eating sugary cereal, reach for a whole egg instead. They are high in protein, low in calories and will leave you feeling full. Regardless to the amount of calories you burn at the gym, if you eat the wrong foods you may end up gaining weight rather than losing it.