It can be incredibly frustrating to feel like you’re doing everything right with your diet, yet the number on the scale keeps creeping up. You may be eating less or exercising more, but still find yourself gaining instead of losing weight. There are a number of potential reasons why this can happen. In this article, we’ll explore some of the most common causes of gaining weight while eating less.
You’re underestimating your calorie intake
One of the most common reasons people gain weight despite eating less is inaccurate calorie tracking. It’s easy to underestimate portion sizes or forget to account for certain foods or beverages throughout the day. Things like cooking oils, spreads, dressings, sauces, juices, alcohol and nibbling can all add a significant number of calories without you realizing it.
Even healthy foods like nuts, nut butters, dried fruit, granola and avocado are very calorie dense. Just a handful of almonds contains almost 200 calories! Similarly, liquid calories from juices, smoothies, coffee drinks and alcohol can stack up quickly without making you feel as full as solid food does.
To get an accurate gauge of how many calories you’re consuming, measure and track everything diligently for a few days, including oils and condiments used in cooking. You may find you’re taking in a lot more than you realized.
You’re gaining muscle
If you’ve recently started or intensified a strength training or resistance exercise routine, you may be gaining some muscle mass. Muscle is denser than fat and takes up less space, so it’s very possible to gain weight in the form of muscle while losing fat.
Make sure you take body measurements and use before/after photos in addition to the scale to track your progress, as the number on the scale may be skewed by muscle gain. As long as your clothes are fitting better and you’re looking leaner, you’re on the right track.
You have a medical condition
In some cases, an underlying medical issue could be making weight loss difficult and causing weight gain when eating less. Some potential medical causes include:
– Hypothyroidism – An underactive thyroid slows metabolism, causing weight gain and difficulty losing weight even with diet and exercise.
– Polycystic ovary syndrome (PCOS) – A hormonal imbalance that can lead to weight gain, particularly in the abdominal area.
– Cushing’s syndrome – Increased cortisol levels cause obesity, especially in the chest and face.
– Insulin resistance – Cells become resistant to insulin, causing high blood sugar and increased insulin production, which can drive weight gain.
– Congestive heart failure (CHF) – Fluid retention is common, leading to swelling and weight gain.
– Ovarian, adrenal or pituitary tumors – Tumors on these glands can lead to hormonal imbalances and unexplained weight gain.
If you suspect you may have a medical condition leading to stubborn weight gain, see your doctor to get tested and treated. This can help get your weight loss efforts back on track.
You’re gaining water weight
Another reason the number on the scale may be higher is water weight or temporary fluid retention. Things that can cause you to retain water include:
– Eating more sodium than usual
– Eating more carbohydrates than usual
– Hormonal changes related to menstruation
– Hot weather and sweating less
– Traveling and being less active
– Medical conditions like heart failure or kidney disease
– Medications like steroids, NSAIDs or calcium channel blockers
This excess fluid can make you look bloated and cause the number on the scale to inch up. However, it’s usually temporary and will subside after a few days. Make sure you’re tracking your weight under consistent conditions to get an accurate picture.
You’re experiencing muscle swelling
If you do intense exercise, particularly strength training with heavy weights, your muscles may temporarily swell and retain fluid in response to the workout. This can increase your weight on the scale for a few days until the swelling goes down.
Be sure to rest and recover properly between workouts and don’t panic if the scale spikes occasionally from muscle swelling. Stay consistent with your program and be patient through these normal ups and downs.
You’re constipated
Constipation and irregular bowel movements can also cause the number on the scale to be higher than expected. Waste that lingers in your digestive tract adds extra weight. Make sure you’re getting enough fiber and water, and consider probiotic foods or magnesium supplements if you’re prone to constipation.
Get plenty of physical activity as well to keep your digestive system moving efficiently. The scale may drop once you have a bowel movement and eliminate the excess waste built up in your system.
You’re eating too many simple carbs and sugar
Consuming lots of refined grains, starches and added sugar can also disrupt your metabolism and hormone balance in ways that lead to weight gain over time. These simple carbs cause spikes and crashes in blood sugar, increase hunger and cravings and promote overeating.
They also feed harmful gut bacteria that can cause inflammation throughout the body, potentially decreasing metabolism. Minimize intake of sweets, soda, fruit juice, white bread, pastries, chips, fries and other refined carbs. Focus on whole foods like vegetables, fruits, lean proteins, beans, whole grains and healthy fats instead.
You’re not getting enough sleep
Not getting enough quality sleep can actually sabotage your weight loss efforts. Lack of sleep alters your hunger hormones ghrelin and leptin, increasing appetite and cravings for unhealthy foods. Sleep deprivation also reduces your willpower to resist temptation and makes you more likely to reach for sugary, fatty comfort foods.
Over time, poor sleep patterns can disrupt your metabolic health as well. Aim for 7 to 9 hours per night minimum to support weight loss and optimal health. Establish good sleep hygiene such as sticking to a schedule, limiting screen time before bed, blocking out light and keeping your bedroom cool and comfortable.
You’re highly stressed
Chronic stress takes a toll on your hormones, including increasing levels of cortisol. Also known as the stress hormone, prolonged high cortisol prompts fat storage around the midsection and contributes to weight gain. Stress also impairs sleep and may lead to inflammatory effects on the body that impact metabolism.
Be proactive about managing stress through exercise, meditation, yoga, deep breathing, journaling and other relaxing activities. Seek professional help if you are experiencing burnout, anxiety, depression or other mental health issues exacerbated by stress.
You’re eating too few calories
While it may seem counterintuitive, consuming too few calories can actually sabotage your weight loss goals. When you slash calories drastically below what your body needs, it senses starvation and responds by lowering your metabolic rate to conserve energy.
You’ll end up losing muscle mass since the body breaks down tissues to create glucose for fuel. As a result, you become even more sluggish and your body clings to every calorie you do eat, making weight loss progressively harder.
Aim for a modest calorie deficit of about 500 calories below your maintenance level for sustainable, long-term weight loss. Consult a nutritionist or use an online calculator to determine your needs for your age, height, weight and activity level. Monitor your body and increase calorie intake if you feel lethargic, moody or obsessed with food.
Healthy ways to troubleshoot unexpected weight gain when eating less
If you seem to be gaining weight while eating less, here are some healthy tips to troubleshoot and get back on track:
– Track calories accurately using a food journal and kitchen scale. Measure everything diligently.
– Increase protein intake to help preserve muscle mass when in a calorie deficit. Aim for 0.5 to 1 gram per pound of body weight.
– Rule out medical causes like thyroid disorders or PCOS by seeing your doctor for testing.
– Check for signs of water retention and wait it out. Don’t panic over normal fluid fluctuations.
– MonitorStrength train to build metabolism-boosting muscle mass. Lift weights 2 to 3 times per week.
– Allow occasional “cheat meals” without guilt to boost leptin and satisfy cravings. Don’t fully restrict.
– Manage stress with relaxing self-care activities before it hinders your progress.
– Get at least 7 hours of sleep per night to optimize your hormones and control appetite.
– Be patient and persistent. Stick with your healthy habits and the results will come.
When to seek medical advice
While there are many reasons you may hit plateaus or gain a few pounds while dieting, consistent weight gain despite eating less warrants medical attention. See your doctor promptly if you experience any of the following:
– Gaining more than 10 pounds unexpectedly
– Continued weight gain even on very low calorie diets
– Severe fatigue, lethargy or weakness
– Hair loss or thinning
– Blurred vision
– Irregular menstrual cycles
– Severe abdominal pain
– Vomiting or diarrhea
– Excessive thirst
– Frequent urination
Sudden weight gain along with any of these symptoms could indicate an underlying medical condition requires diagnosis and treatment. Left unchecked, conditions like diabetes, heart disease and hormonal disorders can worsen over time and cause serious health complications.
It’s important not to delay seeking medical guidance. Early intervention improves outcomes and makes it easier to get your weight back under control once any underlying issues are properly addressed.
When to be patient and stay the course
On the other hand, small weight fluctuations while dieting and exercising are normal. Don’t be discouraged by every little setback. Here are some circumstances where patience and consistency are key:
– Gaining 1 to 3 pounds (which could be water weight or muscle)
– Hitting a plateau for a couple weeks
– Feeling a bit more hungry than usual
– Having low energy some days but not most days
Allow your body time to adjust to dietary changes and ramp up calorie burn during new exercise programs. Stick with healthy habits most days, accept that progress won’t be perfectly linear, and the results will come.
Only make small tweaks to your plan when needed, like slightly increasing protein or healthy fats to improve satiety. Don’t overhaul everything or revert to old eating patterns at the first sign of a plateau. Weight loss is a marathon, not a sprint.
Tips for breaking through a weight loss plateau
Hitting a plateau while trying to lose weight is very common. Here are some strategies to break through a stall:
– Recalculate your calorie needs – As you lose weight, your body burns fewer calories. Reduce intake slightly.
– Cut back on carbs – Lowering refined carbs regulates blood sugar and hunger cues.
– Up your exercise – Add extra cardio sessions or increase strength training intensity.
– Drink more water – Proper hydration supports metabolism and weight loss.
– Try intermittent fasting – Restricting eating windows gives digestion a rest.
– Sleep more – Aim for 7 to 9 hours nightly for optimal health and weight control.
– Manage stress – Chronic stress impedes weight loss. Make time to relax.
– Be accountable – Share your goals and progress with a support system.
– Mix up workouts – Challenge your body with new exercises and sequences.
– Wait it out – Plateaus often resolve in a few weeks. Stay consistent!
Sample meal plan for sustainable weight loss
Here is a sample 1,500 calorie meal plan to help achieve steady, maintainable weight loss over time:
Breakfast (300 calories)
– 1 cup oatmeal cooked in water with 1 tbsp chopped almonds and 1 tsp honey
– 1 cup skim milk
– 1 small apple
Lunch (400 calories)
– Tuna salad made with 3 oz tuna, 2 tbsp Greek yogurt, mustard, celery, lettuce on 2 slices whole wheat bread
– Carrot sticks with 2 tbsp hummus
– 1 cup vegetable soup
Snack (200 calories)
– 1 oz part-skim mozzarella cheese stick
– 1 oz roasted chickpeas
– 1 plum
Dinner (500 calories)
– 3 oz grilled salmon
– 1 cup roasted Brussels sprouts
– 1/2 cup cooked quinoa
– Tossed salad with 2 cups lettuce, tomatoes, cucumbers and 2 tbsp balsamic vinaigrette
Snack (100 calories)
– 1 cup nonfat Greek yogurt with 1/4 cup mixed berries
This meal plan provides a good balance of protein, healthy fats and complex carbs along with plenty of fruits and vegetables. The calorie total and macronutrient balance help facilitate steady, sustainable weight loss over time without deprivation.
The takeaway
Gaining weight while eating less can definitely be frustrating and disheartening if you feel you’re doing everything “right.” But in most cases, it simply means there are some adjustments needed to your diet, exercise and lifestyle habits. Stay patient, stick with healthy behaviors most days, and consult your doctor if worrisome symptoms arise.
With consistency, troubleshooting when needed, and realistic expectations, you will start to see the number on the scale trend downwards and your body shape improve. It takes time to get your metabolism firing optimally and find the nutrition and exercise formula that works for you. Trust the process, implement small tweaks when necessary, and you will lose the weight.