Weight loss can be challenging and frustrating, and despite your best efforts, you may find that you initially gain weight instead of losing it. Gaining weight when all you want to do is drop some LBs can be discouraging and demotivating; it can even lead to giving up on your weight loss journey altogether.
For my friend Jill, this struggle was all too real.
Jill had decided to take control of her health and began making changes to her diet and exercise routine. But instead of watching the numbers on the scale go down, the numbers were ticking up.
Talking to her about it over coffee one morning (black, of course), we wondered if she was doing something wrong. Jill claimed she diligently tracked her calories and hit the gym daily, but the scale didn’t reflect her efforts.
But instead of giving up, Jill dug deeper into her nutrition and exercise routine. She did her research to discover the root of her struggles. She had been miscalculating her calorie intake while overestimating her calorie burn at her daily Pilates class. She made a few adjustments, and the scale was moving in the right direction within a week.
Jill’s perseverance ultimately paid off, and three months in, she lost fifteen pounds and gained a new appreciation for her body and the hard work it takes to maintain a healthy lifestyle.
Tackling Your Diet Saboteurs
The science behind weight loss is anything but simple. Our bodies often have their own ideas about how much we should weigh, making it an uphill battle. To better understand this complex and mysterious process, let’s dive into the inner workings of our metabolism and how we can work in harmony with it to achieve our weight loss goals.
Lack of Consistency
A lack of consistency is one of the most common reasons for weight gain during a weight loss journey. When you begin a new eating plan or exercise routine, you may experience a rapid initial weight loss, often called “water weight.” However, as your body adjusts to the new routine, weight loss may slow down, and it can be tempting to revert to old habits, leading to weight gain.
Lack of Nutrition
Another reason for weight gain during a weight loss journey can be inadequate nutrition. Sometimes you cut calories too drastically, leading to malnutrition or a decrease in muscle mass, ultimately slowing metabolism and leading to weight gain. Additionally, some people may cut out entire food groups, such as carbohydrates or fats, which can lead to imbalanced diets and decreased energy levels, making maintaining a consistent exercise routine challenging.
When you’re stressed, your body releases a hormone called cortisol, which can cause an increase in appetite and cravings for high-calorie comfort foods. Additionally, stress can disrupt sleep patterns, which can lead to a decrease in energy levels and a decrease in motivation to exercise.
Studies have shown that getting less than seven hours of sleep per night increases the risk of weight gain. This weight gain can occur because inadequate sleep can disrupt hormones that regulate appetite, leading to increased cravings and an overall increase in caloric intake.
Hormonal imbalances, such as an under-active thyroid or polycystic ovary syndrome (PCOS), can make it difficult for some people to lose weight, even while following a healthy diet and exercise routine. Additionally, certain medications, such as antidepressants or steroids, can cause weight gain as a side effect.
Not Enough Physical Activity
Although experts say diet is the key to weight loss, regular exercise is also necessary to maintain a healthy weight. Not engaging in regular physical activity may lead to a need to burn more calories to achieve weight loss goals.
Inaccurate Calorie Counting
It can be challenging to accurately estimate the number of calories consumed or burned during exercise. You may unknowingly consume more calories than you’re burning, leading to weight gain.
Overestimating the number of calories burned during exercise is a common mistake people make while trying to lose weight. This error can hinder weight loss efforts and lead to weight gain. People who think they have burned more calories than they actually have may consume more food or overcompensate in other ways, negating the calorie deficit created by their workout.
For instance, one hour of Pilates burns only around 240-350 calories for an average person. Adding extra toppings to your salad after the workout could easily put you over and contribute to weight gain. It’s important to accurately track calorie intake and expenditure to achieve weight loss goals.
Losing weight takes time. Expecting quick results may become discouraging, and you may revert to old habits, leading to weight gain. It is important to remember that weight loss is a journey, and progress may not always be linear. The typical recommendation for weight loss is to expect a reduction of 1 to 2 pounds per week. The key is slow and steady, with a commitment to getting it done for the long term.
You can conquer the battle against unwanted weight with the right mindset and approach. Don’t let temporary setbacks discourage you–focus on making lasting lifestyle changes that prioritize your health and well-being.
By staying consistent and committed, you can achieve your weight loss goals and maintain a healthy weight for years to come. There’s no need to give up when you have the right tools and attitude to succeed.
Probiotics Can Lend a Hand
We all know there are no shortcuts to losing weight and keeping it off, but that doesn’t mean we can’t use some extra support.
Stonehenge Health® Dynamic Biotics™ is a probiotic powerhouse designed to help balance your gut microbiome and mimic the diversity of a lean, healthy body. With 16 unique probiotic strains and 51 billion CFUs, this daily probiotic doesn’t mess around.
Plus, Dynamic Biotics™ contains specific strains (L. gasseri, L. rhamnosus, and B. Lactic) that have been shown to target stubborn belly fat, BMI, and waist circumference. (1-2)
While we still need to put in the work of exercising and eating a healthy balanced diet, Dynamic Biotics™ can give us the boost we need to reach our goals.
1. The Development Of Probiotic Treatment In Obesity: A Review”. 2023. Beneficial Microbes. l wageningenacademic.com/doi/a
2. Álvarez-Arraño, Valentina, and Sandra Martín-Peláez. 2021. “Effects Of Probiotics And Synbiotics On Weight Loss In Subjects With Overweight Or Obesity: A Systematic Review”. Nutrients 13 (10): 3627. doi:10.3390/nu13103627. l https://www.mdpi.com/2072-6643/13/10/3627#B25-nutrients-13-03627