In its simplest form, weight gain is due to taking in more calories than you burn off, but in reality it’s more complicated than that so here’s an overview of some of the latest theories about why you gain weight.
Systemic inflammation – This is due to a diet high in saturated fats, sugar and modern processed or modified foods, and can cause changes to glucose and fat metabolism which lead to insulin resistance and weight gain and other risks to your wellbeing such as diabetes and cardiovascular disease. You can fight the inflammatory effect with fruit and vegetables, oily fish, nuts, olive oil, herbs and spices, as well as physical activity. However, too much or too little exercise can be inflammatory, as can the amount of sitting you do, regardless of other activity.
EDCs and environmental contaminants – Your hormonal system, or endocrine, can be disrupted by EDCs (endocrine-disrupting chemicals) such as plastics, cosmetics and fragrances, and this may be linked to obesity. Studies have found that these obesogens are stored in fatty tissue and act as an inflammatory, but could also affect future generations by damaging the genetics of a developing foetus.
The gut bacteria of the microbiome – The microbiome is the collective name of the good and bad bacteria you store in your gut and obese people and lean people have different bacterial profiles. One theory is that the bacteria predominant in obese people are better at extracting energy from food for the host, leading to weight gain, but most likely it’s a combination of effects. Associations have also been made with microbiome and Type 2 diabetes, intestinal and bowel conditions, and allergies and Type 1 diabetes.
What you eat – Low-fat versions of processed foods could actually lead to weight gain as the fat may be replaced with sugar to make it tastier, and they’re also less satisfying, causing you to eat more. Replacing fatty and sugary junk food with excessive amounts of energy-dense healthy foods, like muesli, nuts, and dairy foods, could also cause weight gain. Watch out for meals that seem healthy, such as salad, as they may contain high-fat hidden extras like dressing.
Too much stress – There’s a chemical cascade in your body that makes you eat fatty and sugary food when you’re stressed, which leads to weight gain. Your body increases its production of cortisol, to provide an energy burst but it also increases appetite and stores the elevated blood sugar as fat, most likely in the abdomen.
How you move – The nature of modern work and leisure activities has led to less physical exertion, and more snacking whilst doing these activities, which may increase the ghrelin hormone in your body that stimulates your appetite. This hormone is also found in sleep-deprived people, so get between 7 and 9 hours every night to resist weight gain. Cardio exercise is good for burning energy and weight lifting increases your muscle mass, which boosts your metabolism so you burn energy when you’re not exercising.
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