Unexpected weight gain is frustrating.
One day you’re trim and toned. The next thing you know, there’s pudgy areas, and for the life of you, you don’t know how it happened.
It happens to us all.
Gaining weight unintentionally is one thing, but what’s really bothersome is figuring out why you’re gaining fat.
The most likely cause is that you’re eating more calories than your body needs; however, there are a number of other factors at play.
Here are 5 causes of unintentional weight gain.
5 Causes of Unintentional Weight Gain
A Sedentary Lifestyle
Weight gain ultimately boils down to calories in versus calories out, which means the two biggest factors (“culprits”) of gaining weight unintentionally are eating too much food (knowingly or unknowingly) and/or not moving enough.
Modern times, for all their technological advantages, have had an unintended consequence -- we spend more time indoors sitting/lounging around working, relaxing, socializing, etc. and less time being on our feet moving around (hunting, gathering, walking, exercising).
Less physical activity has a significant impact on our total daily energy expenditure (TDEE) since two of its four components (non-exercise activity thermogenesis [NEAT] and exercise) involve moving your body through space.
Two of the biggest contributors to society’s increasing sedentary lifestyle are watching TV and working.[1]
The good news is that increasing your daily physical activity can be accomplished pretty easily!
Start with simple things like parking near the back of the parking lot. These added steps don’t seem like much but over days, weeks, and months they add up.
Next, consider adding some 10-minute walks into your day. Not only do these walks help increase energy expenditure, they also support healthy blood sugar levels and digestion. And, if you’re able to walk outdoors, you’ll also benefit from sunshine which helps your body make vitamin D and has been shown in research to improve mood.[2]
If you’re looking to increase your physical activity even more, then you’ll want to embrace resistance training workouts. This can be done at home or in a gym, and it’s one of the best things you can do for your mind and body as resistance training with free weights, bodyweight, machines, cables, resistance bands, etc. provides a serious boost to your metabolism, increases calorie burning, builds muscle, and benefits mental health!
Eating Too Much Processed Food
As we mentioned above, physical activity and diet are the two biggest contributors to unexpected weight gain.
Spend enough time online and you’ll hear that all sorts of foods, even nutritious foods like fruit and starchy vegetables, cause fat gain. Truth be told, no one ever got fat from eating potatoes, grapes, or bananas.
The real culprit when it comes to diet is the overindulgence in ultra-processed foods like fast food, TV dinners, fried foods, frozen snacks foods (e.g. pizza rolls), etc. Basically, anything that comes in a box, bag, or package in the grocery store and has a shelf life of several months to a few years. These frankenfoods are high in calories and low in fiber, protein, and micronutrients.
They’re engineered to be highly craveable (yep, we’ve crushed more than enough frozen pizzas and mozzarella sticks in our day), but do little to actually fill you up or supply your body with the essential nutrients it needs to perform at a high level.
Estimates indicate that ultra-processed foods account for over 50% of the total daily energy intake in the United States, Canada, and the United Kingdom.[3] Furthermore, numerous studies link highly processed food to weight gain and escalating rates of obesity around the globe.[3]
For instance, a 2019 study found that adults who consumed the most ultra-processed foods were 32% more likely to be obese compared to individuals who ate the least amount.[4]
Another study noted that individuals consuming diets high in ultra-processed foods consumed about 500 more calories per day than individuals consuming a diet of mostly whole foods.[5] This equates to roughly an additional pound of weight gained per week (as 3500 calories roughly equal one pound). That means over the course of a year, individuals consuming diets based on ultra-processed foods could gain an additional 52 pounds of fat per year!
Not Sleeping Enough
Quality sleep is absolutely essential to your physical and mental well-being. During sleep is when the body removes fatigue, cleans up toxins and metabolic waste, and performs the vast majority of its repair and recovery.
Not getting enough sleep (even just a single night) adversely impacts muscle recovery, cognitive function, mood, and hormone production, including those that affect your hunger and satiety signals.
Basically, not getting enough sleep can lead you to feel less full, crave higher calorie food, and ultimately overeat. Now, one night of poor sleep isn’t enough to make you gain several pounds of body fat, but, if we’re being honest (and research confirms this), significant portions of the population aren’t getting the recommended amounts of sleep each night.[6]
A recent literature review found that poor sleep is linked with more frequent eating as well as consuming foods that are higher in carbs and unhealthy fats, which may lead to weight gain.[7]
A separate 2022 review found the following sleep factors affected weight loss[8]:
- Delayed onset of sleep
- Frequent awakenings during the night
- Short sleep duration
- Poor sleep quality
If you’re currently struggling to get quality sleep most nights of the week, try:
- Establishing a consistent bedtime and nighttime ritual
- Restrict caffeine intake after 3PM
- Limit/avoid blue light at least two hours before bed
- Avoid alcohol before bed
- Restrict sources of stress before bed (news outlets, social media, etc.)
- Reading/journaling/meditating
- Taking a warm bath/shower
You may also benefit from a nighttime relaxation and recovery aid such as Beauty Dream PM or Recharge PM, which contains natural ingredients that help reduce feelings of stress, promote calmness, and enhance sleep quality.
Stressing Too Much
Stress is something we all encounter on a daily basis, whether it be physical, emotional or psychological. Certain types of acute stress (such as intense exercise) are highly beneficial to our bodies.
However, being in a state of chronic stress is known to result in a number of adverse consequences, including[9]:
- Headaches
- Constipation
- Smoking
- Alcohol abuse
- Poor diet
- Sleep disturbances
- Obesity
Cortisol is the body’s primary stress hormone that spikes when we perceive a threat. Under normal conditions, cortisol rises and then returns to baseline. During acute bouts of cortisol secretion, it actually inhibits food intake[10], which is why you may not feel hungry after a hard workout.
However, during chronic stress, where cortisol never really has a chance to return to baseline levels, it can increase hunger and your desire for highly palatable, calorie-dense foods high in fat and sugar, which can cause weight gain.[11]
Elevated levels of stress hormones contribute to muscle and bone loss as well as an increase in the amount of visceral fat.[12]
The good news is that learning how to manage stress supports weight loss.
An 8-week study found that those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who did not.[9]
Spending time in nature, practicing yoga, and limiting time spent on social media can help to reduce stress and support your weight loss goals.
Certain supplements, like L-Theanine and magnesium, also are known to help promote feelings of calmness and relaxation. 1UP Super Magnesium is our best-selling relaxation supplement that contains two forms of bioavailable magnesium as well as L-Theanine. It can be taken anytime of when when you’re feeling anxious or overwhelmed and can be stacked with our nighttime relaxation and recovery aids.
Not Consuming Enough Whole Foods
Gram for gram, whole foods are more filling than ultra-processed foods (cookies, candy, chips, crackers, juices, etc.). Plant foods, especially fruits, vegetables, whole grains, nuts, seeds, and legumes, contain complex carbs, healthy fats and fiber that slow digestion. This can help you to feel more satiated following a meal and less likely to overeat at the end of the day. If you have trouble consuming enough fiber throughout the day, having a high-quality fiber supplement, such as 1UP Fiber Plus, can help you meet the daily recommended amounts.
Plus, whole foods typically contain fewer calories, too, which can help keep you on track with your daily calorie goals.
It’s ok to have a little bit of “empty calories” (aka junk food) in your diet, but try your best to centered around whole foods as this will help ensure you’re getting enough essential nutrients (protein, fiber, vitamins, minerals, etc.) as well as keeping hunger levels in check.
References
- Martínez-Ramos E, Beltran AM, Martín-Borràs C, Lasaosa-Medina L, Real J, Trujillo JM, Solà-Gonfaus M, Puigdomenech E, Castillo-Ramos E, Puig-Ribera A, Giné-Garriga M, Serra-Paya N, Rodriguez-Roca B, Gascón-Catalán A, Martín-Cantera C; SEDESTACTIV group. Patterns of sedentary behavior in overweight and moderately obese users of the Catalan primary-health care system. PLoS One. 2018 Jan 25;13(1):e0190750. doi: 10.1371/journal.pone.0190750. Erratum in: PLoS One. 2018 Mar 28;13(3):e0195312. doi: 10.1371/journal.pone.0195312. PMID: 29370176; PMCID: PMC5784913.
- Grassini S. A Systematic Review and Meta-Analysis of Nature Walk as an Intervention for Anxiety and Depression. J Clin Med. 2022 Mar 21;11(6):1731. doi: 10.3390/jcm11061731. PMID: 35330055; PMCID: PMC8953618.
- Poti JM, Braga B, Qin B. Ultra-processed Food Intake and Obesity: What Really Matters for Health-Processing or Nutrient Content? Curr Obes Rep. 2017 Dec;6(4):420-431. doi: 10.1007/s13679-017-0285-4. PMID: 29071481; PMCID: PMC5787353.
- Nardocci M, Leclerc BS, Louzada ML, Monteiro CA, Batal M, Moubarac JC. Consumption of ultra-processed foods and obesity in Canada. Can J Public Health. 2019 Feb;110(1):4-14. doi: 10.17269/s41997-018-0130-x. Epub 2018 Sep 20. Erratum in: Can J Public Health. 2019 Feb;110(1):15-16. doi: 10.17269/s41997-018-0142-6. PMID: 30238324; PMCID: PMC6964616.
- Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. doi: 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. doi: 10.1016/j.cmet.2019.05.020. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. doi: 10.1016/j.cmet.2020.08.014. PMID: 31105044; PMCID: PMC7946062.
- https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
- Knowlden AP, Ottati M, McCallum M, Allegrante JP. The relationship between sleep quantity, sleep quality and weight loss in adults: A scoping review. Clin Obes. 2024 Apr;14(2):e12634. doi: 10.1111/cob.12634. Epub 2023 Dec 22. PMID: 38140746; PMCID: PMC10939867.
- Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614
- Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018;7(2):78-84. Epub 2018 Oct 3. PMID: 30568922; PMCID: PMC6296480.
- Tsigos C, Kyrou I, Kassi E, Chrousos GP. Stress, endocrine physiology and pathophysiology. 2000.
- van der Valk ES, Savas M, van Rossum EFC. Stress and Obesity: Are There More Susceptible Individuals? Curr Obes Rep. 2018 Jun;7(2):193-203. doi: 10.1007/s13679-018-0306-y. PMID: 29663153; PMCID: PMC5958156.
- Nicolaides NC, Kyratzi E, Lamprokostopoulou A, Chrousos GP, Charmandari E. Stress, the stress system and the role of glucocorticoids. Neuroimmunomodulation. 2015;22(1–2):6–19.
