As frustrating as it sounds, yes, you can gain weight even when you are dieting and exercising. The secret to weight loss is straightforward, if not simple: burn more calories than you consume. You may be consuming more or burning fewer calories than you realize. Otherwise, the gain may be due to medical conditions, stress, age or other factors. If you are gaining weight in spite of your best efforts, consult a doctor for advice.
Too Many Calories
An effective weight-loss program feeds the body fewer calories than it requires for fuel, forcing it to burn stored body fat to compensate for the shortage. If the calories consumed surpass the calories burned, however, weight gain ensues. To prevent this, keep track of every calorie you eat, not just those in planned meals or snacks. Include calories in beverages, the oil used to cook foods, the condiments or sauces served with that lean chicken breast, the bite of food offered by a spouse and the taste-testing spoonful from a simmering pot. You only have to ingest 3,500 extra calories to gain a pound; 50 calories here and there can add up to that number and more.
Not Enough Burn
If you account for every particle put into your mouth, your final tally of calories consumed will be fairly accurate. Attaching a numerical value to exercise, however, proves more difficult. Suppose you jogged five miles at a 5-mph pace. That seems fairly easy to tabulate -- but it fails to account for other factors. Was the path hilly or flat? Was the wind blowing against you or with you? The human body also burns calories more efficiently at some times than at others. If you normally run for exercise, try swimming, biking or circuit training so the body cannot anticipate energy needs and burn recklessly as a precaution. Also remember that an hour at the gym does not equate to an hour of exercise. Take note of down times and time spent chatting, waiting in line for equipment and changing clothes.
Exceptional Burn
In some cases, weight gain actually indicates leaner body mass, meaning progress toward fitness. The scale measures only one thing: weight. However, muscle outweighs fat. If you started a new -- and highly effective -- exercise regimen, you probably gained muscle even as you lost fat. The scale may show a higher number, especially at first, but your clothes may feel looser. For a better gauge of fitness, have your body fat percentage calculated instead. The President's Council on Fitness, Sports and Nutrition says 20 percent of a woman's body composition may be devoted to fat, while men should aim for no more than 15 percent body fat. As a bonus, a fit, muscular body burns more calories even at rest than an out-of-shape body does.
Medical Factors
If you gain weight in spite of your weight-loss efforts, consult your doctor to rule out health issues. MedlinePlus says medical conditions such as Cushing syndrome, hypothyroidism and polycystic ovary syndrome may cause weight gain. Medications that often add pounds include corticosteroids, antidepressants, cyproheptadine, phenothiazines, tranquilizers and lithium. In some cases, the scale reflects water retention, not fat accumulation. While some water retention occurs normally, excessive and dramatic water retention, called edema, may be attributed to medications. Tell your doctor if you are taking any medications or experiencing symptoms besides the weight gain. Do not discontinue a medication you've routinely taken unless your doctor directs you to do so.
Stress Response
Sleeplessness and stress can send your body into survival mode, which slows down your metabolism, stores more calories as fat and produces a chemical called cortisol, which encourages fat to accumulate around the abdomen. The result is weight gain. Even worse, some people turn to food to cope with stress or exhaustion, which raises caloric intake and body weight. Stressed or tired people also may turn to alcohol or caffeine -- substances that further stimulate cortisol production.
Age
As people age, their metabolism naturally slows down. Women, in particular, are prone to weight gain after menopause. They find they must eat fewer calories or exercise more just to maintain the same weight; consequently, weight loss proves an even bigger challenge. To combat age-related weight problems, do aerobic exercise and weight training to boost metabolism and prevent age-related muscle and bone loss.
References
- MayoClinic.com; Weight Loss; October 2009
- MedlinePlus: Weight Gain - Unintentional; October 2009
- Weight-Control Information Network; Weight Loss and Nutrition Myths; March 2009
- Kaplan University, Center for Health and Wellness; Why You Might Be Gaining Weight Despite Your Efforts; Rebecca Cohen, RN, MS, EdD, MPA, HNB/BC
- Haverford College, Athletics: Strength and Conditioning: Nutrition Essentials
- Dartmouth Undergraduate Journal of Science Online; The Physiology of Stress: Cortisol and the Hypothalamic-Pituitary-Adrenal Axis; Michael Randall; February 2011
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