There are many factors that can affect a person’s weight, and the importance of these factors can vary from person to person.
However, some of the biggest factors that affect a person’s weight are included in this article.
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10 Factors That Affect Weight Gain
Ten factors that are not often considered when people try to lose weight.
1. Diet: The food a person eats and the number of calories they consume can have a major impact on their weight.
Losing weight is one of the things that most people want to achieve. Those who struggle with their weight often aim for a healthy body, and this often includes reculing the number of calories in their daily diet. But, cutting calories alone can slow down your metabolism, making weight loss difficult.
Here are some ways of cutting calories without compromising on nutrition.
Eat your veggies – Eating raw fruits and vegetables helps you feel fuller for longer. These are naturally low in calories and high in fiber, which helps you to feel full faster. When you’re hungry, eat vegetables before having your main meals and avoid eating carbs, especially refined carbs like those found in white bread.
Eat more protein – Protein is a nutrient that helps keep you full for longer. Eat protein sources like beans, fish, eggs or nuts to keep hunger at bay. Consume healthy sources of fats like avocados, almonds, coconut oil and olive oil as well.
Drink water – Proper hydration is vital for optimal bodily functions and also helps reduce hunger cravings. Drink lots of water throughout the day to cut calories and avoid calories from sugary drinks and fruit juices.
Cook your own food – Avoid eating out at restaurants, and when you do go, make sure that you eat only a small portion of the restaurant meals. Eating out often means that you are consuming more carbohydrates in the form of bread, potatoes and rice, and fewer vegetables.
2. Physical activity: Regular exercise can help a person burn calories and maintain a healthy weight.
A sedentary lifestyle can lead to obesity, heart disease and type 2 diabetes. Regular exercise can help burn excess calories and maintain a healthy weight. It can also help you concentrate better and sleep better at night.
According to the U.S. Department of Health and Human Services, children and adolescents should get at least an hour of physical activity every day. Here are four types of exercise that can help maintain a healthy weight:
Walking – It’s low-intensity and you can do it anywhere. Walk to work or walk with a friend.
Jogging – It’s comparatively more intense than walking and can be done anywhere. Be sure to warm up first to prevent injury.
Cycling – It’s a great way to travel long distances with minimal additional effort. It’s low-intensity and you can do it anywhere (although it’s more fun on a road or trail).
Swimming – It’s a great full-body workout that burns more calories than most cardio exercises. It’s low-intensity and you can do it anywhere.
The key is movement. I’ve always heard two of the most important things you can do as you age is drink plenty of water, and get your body in motion.
3. Genetics: A person’s genetic makeup can influence their weight and the rate at which they gain or lose weight.
A person’s genetic makeup can influence their weight and the rate at which they gain or lose weight. The Fasano study found that the gene 11-beta-hydroxysteroid dehydrogenase 1 (HSD11B1) can determine one’s predisposition to obesity.
A variant of the HSD11B1 gene influences both one’s body weight and the rate at which one’s weight may fluctuate.
HSD11B1 encodes an enzyme that catalyzes the conversion of inactive cortisone to hormonally active cortisol in abdominal adipose tissue. A genetic variant of HSD11B1 has been linked to abnormal glucose metabolism and body fat distribution. (Source)
The variant of this gene that is more common in Europe also affects a person’s response to diet and exercise. This suggests that one’s genetic makeup can have an impact on how one responds to dietary and lifestyle changes.
4. Hormonal changes: Hormonal imbalances, such as those that occur during menopause or pregnancy, can affect a person’s weight.
Hormones are chemical messengers that travel throughout your body to regulate many essential functions.
As hormones change throughout your life, you can experience hormonal imbalances, such as those that are caused by menopause and pregnancy. Unfortunately, hormonal imbalances can affect your weight.
Let’s look at three common types of hormonal imbalances that can affect your weight:
1) Hormonal changes during menopause
The majority of women experience hormonal changes during menopause. These can include hot flashes, sleepless nights, and mood swings. Although menopause is a normal part of a woman’s life, it can affect your physical, emotional, and mental health.
Some women can experience weight gain during menopause that is difficult to lose. This is because your body produces less estrogen, which leads to an imbalance in hormone levels. Other symptoms that commonly accompany hormonal changes during menopause include:
- Lowered sex drive / libido.
- Hot flashes.
- Changes in mood.
- Vaginal dryness.
- Irregular menstruation.
2) Hormonal changes during pregnancy
During pregnancy, your body produces high levels of progesterone and estrogen. As a result, your body is flooded with hormones and a significant amount of weight can be gained. Hormonal changes during menopause and pregnancy can cause weight gain and a loss of muscle mass.
3) Hormonal changes after a hysterectomy
Hysterectomy is the removal of your uterus, and is used to treat diseases such as endometrial hyperplasia and uterus cancer. Those who have undergone this procedure experience hormonal changes, which can lead to weight loss.
However, it is important to monitor your hormone levels with a medical specialist as they can change after surgery.
5. Medical conditions: Certain medical conditions can cause weight gain or make it difficult to lose weight.
There are many medical conditions that affect how our body processes food and leads to weight gain.
Some common conditions that can result in weight gain include:
This is an underactive thyroid gland that causes metabolism to slow down, leading to weight gain.
Hypothyroidism occurs when your thyroid gland does not produce enough thyroid hormones, which affect many organs in your body, including your brain and metabolism.
Hypothyroidism is one of the more complex medical conditions because some women may dismiss the symptoms as just that – symptoms. And as a result, the thyroid gland is not treated until it is too late, and the woman is suffering from hair loss, fatigue, depression, and weight gain.
Polycystic ovary syndrome
This is a condition in which a woman has irregular periods and her ovaries contain cysts filled with fluid. This condition causes irregular ovulations and abnormal insulin levels, which can interfere with weight loss efforts and lead to weight gain.
Polycystic ovary syndrome (PCOS) is a hormonal imbalance that affects women during the reproductive years. It can cause irregular periods, excessive hair growth, weight gain or difficulty losing weight, and acne. The exact cause of PCOS is unknown, but it may be due to a combination of genetics and environmental factors.
The hormonal imbalance caused by PCOS causes one’s ovaries to produce too much male hormone or androgens. This imbalance can cause menstrual abnormalities, such as irregular periods or unwanted hair growth.
This is a sleep disorder in which you repeatedly stop breathing during sleep. This disorder can cause fatigue, depression, irritability, and lack of concentration during the day, as well as weight gain. Sleep apnea is also associated with type-2 diabetes and other disorders, such as cardiovascular disease.
If you do not treat sleep apnea, it can lead to other complications, such as stroke or heart failure. There are a number of ways to treat sleep apnea, but you should always consult with your doctor before starting any treatments.
6. Stress: Chronic stress can lead to unhealthy eating habits and weight gain.
Feeling stress can cause a lot of people to crave certain types of food. Some people turn to sugary and fatty foods, while others turn to comfort foods. Multiple studies have shown that chronic stress is linked to increased food intake, which can make you gain unwanted weight.
The stress hormone Cortisol is released when you are under stress, and this causes an increase in hunger levels. Cortisol increases your body’s glucose levels, which causes you to crave for sugary and starchy foods.
Studies show that when you’re under stress, you are more likely to choose fattening foods over healthy foods.
Stress also makes you less likely to exercise regularly. Lack of exercise can lead to weight gain, and can increase stress.
Being overweight can also lead to more stress, as people tend to focus on their weight and appearance more. Therefore, the cycle continues, and it is a vicious cycle that makes it difficult to lose unwanted weight.
It is normal to crave certain foods when stressed. However, this can lead to unhealthy eating habits and weight gain.
To break this cycle, try to get rid of stress in your life. Getting enough sleep, recognizing your stressors, and practicing relaxation techniques can help minimize the stress in your life.
7. Sleep: Poor sleep quality or insufficient sleep can contribute to weight gain.
Sleep is an important part of our overall health, but poor sleep quality or insufficient sleep can contribute to weight gain. So, it’s important to get the right amount of sleep every night and to improve the quality of your sleep. Here are steps to help improve your sleep and help you maintain a healthy weight.
Get an adequate amount of sleep each night – Adults need seven to nine hours of sleep each night to function properly and maintain a healthy weight.
Lack of sleep can lead to fatigue during the day, which can affect your decision making and eating habits. In a 2003 study, researchers found that sleep deprivation increased hunger and cravings for food in 11 out of 12 people.
Create a better sleep routine
Your sleep environment should be conducive to sleep. Keep a darkish, quiet room. You may want to consider running a fan or humidifier before you go to sleep. Avoid physical activity before bed.
Upgrade your mattress
The bed is where we spend a lot of time each day, so it’s important to have a good mattress that supports your back and makes you feel comfortable. A mattress should provide the right amount of firmness and support while you sleep.
Avoid drinking caffeine late in the day
Caffeine is a stimulant and can keep you awake at night. Avoid consuming caffeine within six hours of bedtime.
Caffeine is a stimulant and can keep you up, but it can also cause sleep problems if you consume too much of it. Try cutting back on caffeine throughout the day.
Avoid prescription drugs
Taking prescription sedatives, tranquilizers, or sleeping pills can make sleep difficult. Talk to your doctor about methods to improve your sleep without prescription drugs.
Practice relaxation techniques
Meditation and breathing exercises can help relieve anxiety and stress and help you relax. Try doing relaxation exercises for 20 minutes each day before bed.
Avoid alcohol before bed
Alcohol is a sedative that can make it easier to fall asleep. But it can also disrupt sleep and lead to daytime drowsiness. Alcohol can also increase the risk of sleep apnea.
Avoid food before bed
Eating a large meal before bed can make you feel bloated and feel uncomfortable when trying to fall asleep. Avoid eating within two hours of bedtime.
8. Medications: Some medications, such as antidepressants or steroids, can cause weight gain.
Some medications are prone to cause weight gain.
You should check with your doctor about the possible side effects of the medicines you are taking, especially if you are already overweight and suffering from depression.
Steroids stimulate the production of insulin and androgens, which can increase your body mass.
The medication can cause muscle atrophy, which can reduce your metabolism. In addition, the medications may also cause nausea, vomiting, and loss of appetite.
They can make you feel drowsy, which can lead to overeating. Or they can make you feel ‘high’, so you might eat more because of the feeling of euphoria you get.
Medications that cause weight gain can also cause other side effects that are detrimental to your health, such as diabetes, high blood pressure, heart disease, high cholesterol, and sleep apnea. Therefore, you should talk to your doctor about alternative options.
9. Age: As a person gets older, their metabolism tends to slow down, which can make it easier to gain weight.
As people age, their metabolism slows down because their bodies require less energy. Many people believe that a person should eat less as they get older, but this may not always be the best choice.
If a person is eating less, their body will be tricked into thinking that their energy needs are being met when in reality, they aren’t getting enough nutrients. This can lead to nutritional deficiencies that can slow the body’s ability to function, lower energy levels, or lead to chronic diseases.
As people age, their nutritional needs also change. Key nutrients that are important as people age are protein, fiber, and B vitamins.
While older people tend to be less active than when they were younger, they still need protein to maintain their muscle mass and fiber to help regulate their digestive system.
Good sources of protein include soy products, lean meats, fish, beans, nuts, eggs, and dairy. Good sources of fiber include whole grain breads, fruits, vegetables, and beans. Vitamin B can be found in meat, fish, poultry, dairy, and eggs.
10. Alcohol consumption: Alcohol contains empty calories that can contribute to weight gain if consumed in excess.
Alcohol contains empty calories that can contribute to weight gain if consumed in excess; one glass of red wine contains 120 calories, one glass of white wine contains 103 calories, and one glass of hard liquor contains 97 calories.
If alcohol is consumed excessively each day, it can lead to weight gain because alcohol is a type of empty calorie. Alcohol also contains a lot of sugar, which can increase your blood sugar levels and insulin levels in the body and adversely affect your health.
Alcohol is a type of empty calorie and does not contain nutrients that the Body needs to perform basic functions naturally.
Most doctors recommend monitoring how much alcohol you consume so that you don’t consume too much at one time or on a daily basis.
Many studies show that people who have just one drink a day are at a lower risk of developing many chronic diseases compared to people who consume excessive amounts of alcohol each day.
In addition, alcohol can also interfere with the quality of your sleep if you consume it too close to bedtime.
These are just some of the many factors that can affect a person’s weight, and the relative importance of each factor can vary from person to person.
It’s also important to remember that weight is not always a good indicator of health, and it’s important to focus on overall health rather than just weight alone.