She Was Eating Less, Exercising More, So Why Was Her Weight Still Going Up?

One morning Sarah stepped on the scale and felt her heart sink. Despite eating less and being more active she was still gaining weight. If you are experiencing Unexplained Weight Gain, you may be able to relate.

She would start to doubt what she was eating, how much she was working out and if she was even being disciplined. Her clothes began to feel tight and getting dressed became a depressing task. The worst thing was feeling like you’re not making progress.

Weight can be a tricky thing to understand. There are many factors affecting your body including fluid balance, hormone levels, sleep, medication, physical activity and more. Understanding this can help you remain calmer and know when to seek professional medical advice.

Why Unexplained Weight Gain Can Feel So Frustrating

If your weight has increased then you will probably try to do something to change things. You might miss out on snacks, eat smaller portions or even add additional exercise. However this can cause you to feel run down.

Many women will feel emotional around this. Tight clothes, uncomfortable bloating and constantly being disappointed with the number on the scales can cause you to feel low and take away from any enjoyment you would get from social situations. Weighing yourself can become a chore and cause you stress.

Remember that your weight does not reflect your dedication or how you value yourself. Instead of assuming it is your fault, you should consider if there could be other reasons such as changes in your water retention, hormones, medication or health.

1. Unexplained Weight Gain May Reflect Water Weight

There are many reasons why this may occur. Firstly, there is the difference between gaining fat and temporary water weight. As your weight includes other things besides fat mass, your numbers can fluctuate.

Eating a high salt meal can cause your body to retain water. Fluctuations in carbohydrate intake, hormone levels, constipation and exercising can also cause your weight to fluctuate. These changes can appear quickly and sometimes will not last.

As explained by the Cleveland Clinic, it is common for your weight to fluctuate throughout the day. This can be caused by water retention, what you have eaten, hormone levels and how much you have exercised. However this does not mean that all unexplained weight gain is harmless, but shows that it is rarely the whole story.

What Signs Might Suggest Fluid Retention?

You may notice a few different symptoms. Your rings may feel tight, your face may look puffy in the mornings or your shoes may be uncomfortable by the evenings.

You could also experience swollen ankles, feet, fingers or lower legs. This can be caused by a variety of factors such as sitting for long periods of time, some medications or medical conditions which affect circulation or organs.

Fluid retention is not the same as gaining fat. If you are regularly or unexplainably retaining fluid you should consult a medical professional. The Mayo Clinic have a helpful guide explaining reasons why you may be experiencing edema.

2. Hormonal Changes Can Influence Unexplained Weight Gain

Hormones play an important role in regulating many body processes which impact our weight control including our hunger, metabolism and fluid balance.

Many women will have changes to their hormonal systems during their cycle, pregnancy or menopause. During menopause women may have changes to their body composition and fat distribution, which can impact their waistline.

Medical conditions can also play a role in weight changes. An under active thyroid can cause weight gain. PCOS can cause issues with female hormones and metabolism. There may be other endocrine related issues.

If you are having weight changes alongside unusual tiredness, coldness, constipation, hair changes and irregular periods please talk to a healthcare professional. This will not diagnose you but can help to get you to the right assessment.

3. Sleep, Stress, and Everyday Habits Matter

Sometimes it can be caused by small lifestyle changes. A busy schedule may lead to less sleep, stress, and less physical activity which can affect your appetite and energy levels.

A lack of sleep can cause an increase in hunger and makes you more attracted to high reward foods. Feeling tired can cause you to struggle to plan meals and be physically active. This can cause you to gain weight over time.

Everyone will react differently to stress. Some people may eat more when feeling overwhelmed whilst others may lose their appetite and have issues sleeping. It would be better to recognise how your body reacts to stress.

Many factors can affect your body weight including sleep, medication, medical conditions, genetics and lifestyle choices. (National Institute of Diabetes and Digestive and Kidney Diseases)

4. Could Your Medication Be Contributing?

If your weight has increased since you started a new medication, then it would be a good idea to talk to your healthcare professional about this. Some antidepressants, corticosteroids, diabetes medications and some blood pressure medications can contribute to weight gain.

Medications can affect the body in many ways. Some may cause an increase in appetite, fluid retention or changes to how your body uses energy. This depends on the type of medication you are taking.

Do not stop or change the dose of any medication you have been prescribed. Note down when your weight started to increase and ask if your treatment could be contributing. Your clinician can decide if you require any changes.

5. The Lymphatic System and Fluid Balance: What You Should Know

The lymphatic system is another part of our fluid regulation system. It consists of lymph vessels and lymph nodes which help to return excess fluid to the blood stream. It is also important for our immune system.

If there is damage or blockage to the lymph vessels, excess fluid can build up in the tissues causing a condition known as lymphedema. This can cause chronic swelling, usually in the arm or leg but can occur elsewhere.

However if you are experiencing weight fluctuations this does not necessarily mean there is an issue with your lymphatic system. In most cases of Unexplained Weight Gain it is unlikely to be down to just one system. Fluid retention can occur due to issues with your heart, kidney, liver, veins, hormones or medications.

If you are experiencing chronic swelling, your clinician can help to decide if further investigations are required. Whilst it can be useful to know what your lymphatic system does, general wellness tips will not replace assessing any unexplained symptoms.

What Can You Do About Unexplained Weight Gain?

What you do next will depend on how rapidly your weight has changed, if you have any other symptoms and what has changed recently. You don’t need to make huge lifestyle changes to get a better understanding.

Start with a few practical steps:

• Try to look at patterns: if you feel comfortable weighing yourself make sure to weigh under the same conditions. Try to look at patterns over several weeks rather than worrying about daily changes.
• Note any bloating or symptoms: When does it happen? Where is it? Has it improved? Are there any changes in your energy levels, digestion, sleep or periods?
• Think about any recent changes. Have you started any new medications? Are you more active? Have you had any issues with sleeping? Have you changed your diet? Tell your healthcare professional any relevant information.
• Eat healthily. Base your meals around vegetables, fruit, wholegrains and the right amount of protein. Don’t go too extreme with your diet if you notice a sudden weight gain.
• Try to be active. Whether it be walking, strength training or doing something you enjoy it can help your general health. Be realistic with how active you are.
• Try to get a good amount of sleep. Try to get into a routine with sleeping and getting enough. Adults generally need between 7-9 hours sleep but this will vary from person to person.

This can help to improve your overall wellbeing but it is important that you see a doctor to find out the underlying cause. If the cause is fluid retention then the treatment will depend on why you are retaining the fluid. It can be dangerous to reduce your fluid intake or take diuretics without medical advice.

When Should You See a Doctor About Unexplained Weight Gain?

Book an appointment with your doctor if your weight is increasing and there doesn’t seem to be any obvious reason. They may ask about your symptoms, medicines, medical history and findings from a physical examination.

They may also request some blood tests to check for any issues with your thyroid, blood sugar levels, kidney function, liver or other causes. Not everyone will have all of these tests but they will depend on your symptoms.

Sometimes sudden weight gain can indicate that you have a large amount of fluid retention. The Cleveland Clinic recommend seeing a medical professional if you are gaining approximately 2-3lbs per day, 5lbs per week or 5% of your weight in one month. These are just general guidelines and you may need to see a medical professional sooner.

Seek urgent medical attention if you suddenly start swelling, especially if you are experiencing breathlessness, chest pain or palpitations. If you have new swelling and pain in only one leg you should also seek prompt medical attention. If you are pregnant and experience sudden swelling with severe headaches, changes to your vision or difficulty breathing you should seek urgent medical attention.

For more information about possible causes of unintentional weight gain and symptoms that should be seen by a medical professional you can refer to the MedlinePlus guide.

A More Helpful Way to Understand Unexplained Weight Gain

It is easy to think you need to be stricter with yourself to stop gaining weight. However there could be a number of reasons why this is happening.

Unexplained weight gain can be due to temporary water retention, gradual increase in body fat, hormone changes, medication and an underlying medical issue. It can often be a combination of several factors. How much you are gaining, when you are gaining it and any symptoms you may have can help determine what is causing it.

Instead of being stricter with yourself try to notice what has changed. If needed seek some advice. Taking a thoughtful approach will help you make better decisions.