In this article, we will answer why I keep gaining weight even though I don’t eat too much, what is considered a healthy weight, what are the most common causes of weight gain, what is considered healthy eating, and how can I manage weight gain.
Why do I keep gaining weight even though I don’t eat too much?
Weight control and weight gain is a very extensive and difficult subject because each person has a different meaning or image in their heads about what a healthy weight is.
Many people believe they keep gaining weight or do not lose excess weight because the meaning of healthy weight and the corporal image is distorted. There are also many causes of why you keep gaining even if you are eating healthy or not eating too much that we will discuss below.
Some common causes of weight gain or dont losing weight include
- Medical conditions
- Eating too little
- Eating too much of the wrong food
- Dont getting enough sleep
- Hormonal changes
- Obsessive thinking about weight and food
What is considered a healthy weight?
According to several institutions, a healthy weight is defined as when your BMI or Body Mass Index is within a normal range that is not associated with an increased risk for disease related to obesity or weight gain.
BMI is determined by your height and weight and it doesn’t take into account your body composition such as muscle, fat, or water. Follow this link for a BMI calculator.
|Underweight||BMI under 18.5|
|Healthy normal weight||BMI between 18.5 and 24.9|
|Overweight||BMI between 25 and 29.9|
|Obese||BMI over 30|
It is very important to have a healthy weight to prevent a lot of health problems such as
- Joint pain
- Sleep apnea
- Breathing issues
- Cardiovascular disease
- High risk of stroke
- High blood pressure
- Depression and mental disorder
What are the most common causes of weight gain?
There are a lot of reasons why someone might gain weight. Without a guide of a nutritionist, it is hard to know how much food your body needs and what is really considered healthy eating. Weight control is a simple equation of eating what you need and burning what you don’t eat but also fulfilling your body with enough nutrients to keep you healthy.
Some common sauces of weight gain include:
- Eating a diet based on highly processed foods
- Eating too much high sugar
- Inactive lifestyle
- Yo-yo dieting
- Medical condition
- Don’t getting enough sleep
What is considered healthy eating?
Healthy eating is considered when your diet is based on healthy food such as a huge variety of vegetables and fruit, whole grains, legumes, and lean proteins and does not include any or very little quantities of processed foods.
According to the Dietary Guidelines for Americans 2020-2025, a healthy eating plan must include
- Ideally, 2 servings of fruit and 5 servings of vegetables every day
- Increase your intake of whole grains and cereal foods. Choose high fiber options
- Milk, hard cheese, and yogurt are great options because they are high calcium foods.
- Choose low-fat options and good fats: fats from vegetable sources like almonds, olive oil, and avocado.
- Choose lean proteins.
- Drink plenty of water
- Always stay active
- Avoid junk food whenever possible, it should not be part of regular meals
- Check the labels before buying processed food to make the best option
- Avoid buying canned food with syrup, look for canned food with plain/spring water or olive oil.
- Avoid pre-cooked or ready meals
- Avoid food with added sugars
- Avoid processed/undercooked meat
- Skip fast-food restaurants, instead, try to do healthy meals at home
How can I manage weight gain?
If you are having problems managing your weight gain you should look for a specialist who can work together with you and target the issues of why you are not losing weight. A general guideline to follow is the one mentioned above: healthy eating, stay as active as you can or you can also try intermittent fasting.
Intermittent fasting is an eating pattern that focuses on cycles of fasting and eating. These cycles of fasting usually last between 16 to 24 hours. There’s no guide for what food you should avoid when you eat again but it’s recommended a healthy balanced diet or Mediterranean-style diet.
Fasting has been linked with weight loss, blood sugar control, calming inflammation, and protecting brain health.
Follow this link for more information about intermittent fasting.
This article answered why I keep gaining weight even though I dont eat too much, what is considered a healthy weight, what are the most common causes of weight gain, what is considered healthy eating, and how can I manage weight gain