Weight gain is a complex problem influenced by a myriad of factors, ranging from eating habits to genetic predisposition.
By analyzing the main causes and mechanisms behind weight gain, it is possible to understand how to best address and manage it.
Main causes of weight gain that make it difficult to lose weight
Caloric surplus
The basic principle behind weight gain it's the caloric surplus, which occurs when you consume more calories than your body can burn to lose weight. This causes the excess energy to be stored as fat.
Incorrect eating habits
Frequent consumption of high-calorie, nutritionally deficient foods is a significant contributor to weight gain. These habits include eating at irregular times, binge eating, and preferring fast food over more balanced meals.
Unhealthy foods
Ultra-processed foods, high in added sugars, trans fats, and refined carbohydrates, are particularly linked to weight gain and make it difficult to lose weight. These foods not only contribute to excessive calorie intake, but also poor nutritional profiles that can compromise overall health.
Behavior
Eating in response to unpleasant emotional states rather than hunger (often called "emotional hunger") can lead to excessive calorie intake. Similarly, habits such as eating while distracted (such as watching TV) can result in overeating.
Sedentary lifestyle
A lack of physical activity can lead to a decrease in energy expenditure, ''tipping the scales'' towards weight gain . The current lifestyle often includes long periods of sedentary lifestyle, which aggravate the problem .
Genetics
Genetics can influence body weight by affecting metabolic rate, fat storage, and hormone regulation. Some people may be genetically predisposed to weight gain.
Medical conditions
Hypothyroidism, polycystic ovary syndrome (PCOS), depression, and some medications used to treat them can affect weight loss, leading to side effects that cause weight gain.
Stress and emotions
Stress triggers the release of cortisol, a hormone that can lead to increased appetite and cravings for high-calorie, sugary, or fatty foods.
Lack of sleep
Insufficient sleep alters the balance of hormones that control appetite, particularly ghrelin and leptin, resulting in increased hunger and appetite.
Main causes of weight gain
Slow metabolism
Individuals with slower metabolisms burn fewer calories at rest and during activity, which can lead to easier weight gain if calorie intake is not adjusted accordingly.
Insulin resistance
This condition prevents the body from effectively managing blood glucose, often leading to increased hunger, elevated blood glucose levels, and a greater propensity to store fat.
Hormonal imbalances
Hormones such as insulin, leptin, and thyroid hormones are critical in regulating metabolism and body weight. Imbalances in these hormones can contribute to weight gain.
Leptin resistance
Leptin is a hormone involved in regulating body weight, food intake, and energy expenditure. When leptin resistance occurs, the brain does not receive the satiety signal despite high fat stores, leading to increased appetite and potentially increased body weight .
Genetics
Certain genetic markers may predispose individuals to obesity by influencing appetite, metabolism, and fat storage.
Age-related changes
As people age, they typically experience a decrease in muscle mass and a potential slowing of metabolism, both of which contribute to weight gain.
