Why Am I Gaining Weight Even Though I Do Not Eat Bad Foods Or Snack A Lot?

If you're gaining weight even though you do not eat bad foods or snack a lot, you may need to adjust your calorie balance. Weight gain results from taking in more calories than you expend in physical exertion. Hidden calories contribute to weight gain. Reduced activity or age-related muscle loss result in a slower metabolism. This means you gain weight easily. Consult your doctor to rule out pregnancy or a medical cause for unexplained weight gain.

Background

Excess calories of any kind cause weight gain, so even if you're careful about what you eat and don't snack a lot, your diet may be contributing to weight gain. Lean protein, low-fat dairy, whole grains, fruits, vegetables, legumes, nuts, seeds and a moderate amount of heart-healthy fat, such as olive oil, promote weight management when you balance your calorie intake with your level of physical activity. Keeping a food and exercise record can help you find out why you're gaining weight. Successful dieters tend to keep track of what they eat. Becoming more conscious of your calorie intake and amount of exercise can lead to greater control of habits that may be leading to weight gain.

Foods

"Bad foods," such as fried foods, empty-calorie foods, sweets and high-fat meats, can contribute to weight gain, but even if you don't eat any "bad foods," "good foods" can be deceptively high in calories. For example, granola, nuts, peanut butter and cheese are calorie-dense foods. Restaurant salads with creamy dressings or tuna or chicken salad with mayonnaise may have more calories than you realize. Eating snacks can help you manage your weight -- as long as you don't consume excess calories. Measuring snack foods such as trail mix, raisins or whole-grain crackers can help you remain aware of how many calories you're consuming when you do snack.

Beverages

Drinking beverages that contain calories can contribute to weight gain. The body doesn't find liquids as satiating as solid food, so you don't feel "full" after consuming a beverage that contains a lot of calories. For example, some popular "healthy" smoothies, bottled iced teas and juices are high in calories. The sugars in these beverages, even if they're "natural" sugars from fruit or honey, raise your blood sugar and can cause hunger and lead to overeating. Alcohol contributes empty calories and can affect your food choices and lead to a higher calorie intake.

Portion Control

Learning portion control can help you manage your weight. Many people underestimate how much they eat and how many calories they consume. Learning to estimate serving sizes can help you curb weight gain. For example, 4 oz. of fish, chicken, pork or beef is about the size of a deck of cards and 1/2 cup of pasta or potatoes is the size of a tennis ball.

Exercise

Performing both aerobic exercise such as brisk walking, bicycling or jogging and strength training will help your metabolism become more efficient. Strength training is the only way to prevent muscle loss from dieting or aging. Some people require at least an hour a day of exercise for weight control. Start with 10-minute sessions of moderate activity, and increase your activity gradually if you've been sedentary.