7 Sneaky Reasons Why You’re Gaining Weight

You eat a healthy diet, avoid junk foods and workout several times a week … yet the scale continues to creep up. I hear this all the time in my private practice. Most of my clients are pretty savvy when it comes to nutrition. So what’s the deal? I may have some answers. Here are the top 8 sneaky causes of weight gain:

1. Inadequate amounts of fiber (prebiotics). Who would have thought that the BACTERIA IN YOUR INTESTINES would affect your weight! New research is showing that the types of bacteria you have in your gut affect your weight as well as overall health. It turns out that obese people have different types of bacteria as compared to lean people. These “bad” bacteria can extract more calories from food than “good bacteria”. So what do these bad bacteria like to eat? Fat and and other foods found in the typical Western diet. (like refined carbohydrates and processed foods).  On the other hand, foods high in prebiotics or fiber feed the good bacteria that may actually help keep us thin. So think about that the next time you reach for a cookie instead of an apple. Starve those fat loving critters in your intestines by eating more fiber!
Tip: make sure you get adequate amounts of fruits, vegetables and whole grains daily

2. Overestimating the impact of your exercise sessions on your weight. How many times has that little voice in your head said ” I can eat that –  I just worked out”. Sorry but it’s still 80% diet, 20% exercise! A few thoughts:
–  Exercising 4 times a week is probably not enough to promote weight loss if you spend 15-18 hrs a day sitting (and/or sleeping).
– Don’t think the calorie counters on the exercise equipment in your gym are accurate as they can be off by 30%! Reference 
Tip: read my previous post on how to Stop Outeating Your Workouts

3. Spending too many hours on your butt. Think about how many hours you sit a day. I bet it’s at least 18 hrs including your sleep, sitting at a desk, eating a meal, watching tv, etc. Not only does sitting burn minimal calories but it can increase risk of health problems. Consider getting an activity tracker to help motivate (or humiliate you) into moving more. Most of my clients say these trackers make a big difference. The ideal goal would to walk 10,000 steps a day.
Tip: read my previous post on the Hazards of Sitting. And if you are one of those people using a weight loss app (myfitnesspal or LoseIt), STOP giving yourself extra calories when you exercise.

4. Inadequate amounts of sleep. Studies have shown that sleep deprived people are more likely to pack on the pounds.
Tip: make it a priority to get more zzzz’s.

 5. Too much eating out/ ordering in. Most New Yorkers spend more time in restaurants (or ordering in) then they do in their kitchens. I’m guilty of this one! And even if you’re making healthy choices in restaurants, there’s a good chance you’re consuming more calories than you think from larger portions and hidden fat. This one isn’t rocket science but I still see many people who forget about this likely cause of weight gain.
Tip: try to cook a healthy meal a few times a week or at least cut back on portions in restaurants.

 6. Sneaky calories. These are the “little things” that are appear healthy but pack in more calories that you would think. Examples, whole wheat wraps (can be as high as 300 calories for just the bread!), small containers of  vinaigrette salad dressing (like the ones found at Hale and Hearty) for 375 calories, glass of wine for 150 calories, the extra bite or two of your boyfriends ice cream or the few chips you grab off your kids plate.
Tip: all calories count. Consider keeping a food log.

 7. Neglecting weight training. Calling all cardio bunnies, this one is for you! I have so many clients who spend hours on the elliptical or treadmill and neglect weights. You need weight training to build/preserve muscle mass which a more metabolically active tissue that fat. Cardio burns more calories, but the weight training will ultimately speed your metabolism more in the long run. In my opinion, the ideal program would be 2 days of weight training and 3 days of cardio (even short HIT sessions)  pic credit
Tip: add in 2 weight training sessions a week

Have you found any other sneaky causes of weight gain?