Why gaining weight

A study in 92 women demonstrated that those who slept fewer than 6 hours daily had the highest body mass index BMI and the highest levels of visfatin a protein secreted by fat cells , compared with women who slept 6 hours or more per day In a 2-week study in 10 adults with excess weight following a low-calorie diet, those who slept 5.

If you have poor sleep quality , you can try limiting screen time before bed, reducing your caffeine intake, and going to sleep at a consistent time. In fact, the most important factor in weight loss is choosing whole, minimally processed foods. One study divided adults with excess weight into groups that followed either a low-fat or low-carb diet for 12 months Both groups were instructed to maximize their vegetable intake, restrict their intake of added sugars , trans fats, and refined carbohydrates, eat mostly whole, minimally processed, nutrient-dense foods, and prepare most meals at home.

The study found that people in both diet groups lost similar amounts of weight — 12 pounds 5. This demonstrated that diet quality, not macronutrient content, was the most important factor in their weight loss Start by slowly adding more nutrient-dense whole foods, such as vegetables, fruits, beans, eggs, nuts, and seeds, into your meals and snacks. Chronic stress is a common problem that can affect your weight High levels of the stress hormone cortisol have been shown to increase hunger and your desire for highly palatable, calorie-dense foods, which can cause weight gain In an 8-week study in 45 adults with obesity, those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who only received standard dietary advice To reduce stress , try incorporating evidence-based relaxation practices into your routine.

These include yoga, spending time in nature, and meditation 36 , 37 , Mindless eating, frequent snacking, and making calorie-rich, nutrient-poor dietary choices all promote excessive calorie intake. It can be difficult to determine your calorie needs on your own, so consult a registered dietitian if you struggle with overeating. Some simple ways to avoid overeating include paying attention to hunger and fullness cues by eating mindfully , following a high-fiber, high-protein diet rich in plant foods, drinking water instead of calorie-rich beverages, and increasing your activity level.

Many factors can contribute to unintentional weight gain. A study at Northwestern University Feinberg School of Medicine found that after subjects spent just one night of sleeping in a room with dim light, insulin levels the next morning were significantly higher than those who slept in complete darkness, potentially affecting metabolism rates.

So consider investing in some good blackout curtains. A large study from Yale University confirmed that there is a correlation between regular prescription antihistamine use and obesity. Reid points out that some antihistamines such as Benadryl also cause drowsiness, which could make you less apt to exercise. What you can do: If you suffer from seasonal allergies and are constantly taking antihistamines, talk to your allergist about alternative treatments such as nasal steroid sprays, nasal antihistamines which have less absorption into the bloodstream, and therefore less effect on hunger , leukotriene inhibitors such as Singulair, or allergy shots, suggests Jeffrey Demain, MD , founder of the Allergy Asthma and Immunology Center of Alaska.

He also says that managing your environment — using a HEPA filter , washing your sheets frequently in hot water, keeping pets out of your bedroom — can help reduce the need for allergy meds. But research from the University of Liverpool published last year found that after being served large-size meals outside the home, people tend to serve themselves larger portions up to a week later, meaning supersizing appears to be normalized, says Lisa R.

More realistic, perhaps, but still more calories than many of us need. Also, instead of relying on a government agency or the chef at your favorite restaurant at to tell you how much to eat, learn to listen to your own body, says Young. If you get to 20 minutes and your stomach is grumbling, have a few more bites. Or your new habit of streaming Neflix until the wee hours also involves snacking well past midnight. The researchers theorize that this is because the amount of energy your body uses to digest and metabolize food drops as your inner clock tells it to get ready to snooze.

What you can do: There are a few life hacks to keep the late-night snacking to a minimum. This can lead to overall weight gain. People begin to lose some muscle as they get older, largely because they become less active. Muscles are an efficient calorie burner, so a loss of muscle mass can mean you burn fewer calories. If you're eating and drinking the same amount as you always have and are less physically active, this can lead to weight gain. To reduce muscle loss, you should stay active and try to do regular muscle-strengthening exercises.

Find out more about exercising as you get older. Steroids, also known as corticosteroids , are used to treat a variety of conditions, including asthma and arthritis.

Long-term use of corticosteroid tablets can increase appetite in some people, leading to weight gain. Being extra careful about what you eat while you are using steroids will help prevent you from eating more than usual. If you're worried about weight gain, talk to a GP about help to control your weight.

Cushing's syndrome is very rare and is caused by high levels of the hormone cortisol. It can develop as a side effect of long-term steroid treatment or as a result of a tumour.

Weight gain is a common symptom, particularly on the chest, face and stomach. Depending on the cause, treatment typically involves either reducing or withdrawing the use of steroids, or surgery to remove the tumour. Some people may lose weight, while others may gain weight.

Some people turn to food as a coping mechanism and it can lead to a vicious circle. Weight gain from depression can make you more depressed, which can lead to further weight gain.

Certain medications can cause people to gain weight rapidly. According to the Obesity Action Coalition , some medicines can make people gain up to several pounds a month as a side effect. Research has shown that a lack of sleep can lead to weight gain.

Changes in sleep cycles can affect eating patterns and mood, causing people to overeat. The authors of a study found that sleep-deprived people ate more carbohydrates than were necessary to meet their energy needs, which led to weight gain. Participants in the same study also consumed more calories overall, especially after dinner.

Some people gain weight initially when they stop smoking tobacco products. Experts believe that this occurs both because nicotine suppresses appetite and because withdrawal symptoms may include stress, which can lead to overeating.

Research has shown that 1 kilogram kg is the average weight gain in the first month after quitting cigarette smoking. However, changes in weight as a result of quitting smoking can vary depending on the person. The same research found that 16 percent of people lost weight in the first year of not smoking while 13 percent gained over 10 kg. People with polycystic ovary syndrome PCOS may find that they gain weight easily around their middle.

PCOS causes the ovaries to produce abnormally high levels of male sex hormones. Although there is no cure for PCOS, a doctor can recommend lifestyle changes, such as exercising more and eating a healthful diet, that may reduce symptoms. Hormonal medications can also help control symptoms. Rapid weight gain or swelling in particular areas of the body can be due to fluid retention and may be a sign of heart failure. According to the American Heart Association , a weight gain of more than 2—3 pounds lb over 24 hours or 5 lb in a week could be a sign of heart failure.

If their weight returns to normal and they do not have additional symptoms, the temporary increase could be due to normal bloating and fluid retention. If blood is flowing slowly to and from the heart, it affects the function of other major organs in the body.