Haven't Changed Anything in Your Diet But Still Gaining Weight

Are you gaining weight even though you’re eating healthy? You haven’t changed your diet and yet the pounds keep adding up?

The frustration was almost palpable as my client exclaimed, “I haven’t changed anything—in fact, I’m eating healthier and yet I’m gaining weight!”

Is this you too? You know you’re not eating more food, you know you’re not eating more junk food, and yet you’re gaining weight?

Is this possible?

It is! You can still be gaining weight even though you’re eating healthy. Over the course of this series, we’ve talked about weight and metabolism. So, we both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.

There’s definitely more to the story than just what you’re eating, right? Yes, I’m going to say it again. Your weight is not just diet alone. The whole you is intertwined in every single aspect: your body, mind, spirit, diet, and environment.

A lot of weight comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.

But, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.

Things like:

  • Aging
  • Hormones
  • Plastics
  • Sleep
  • Stress


Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.

Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The good thing is that this is very common and not your fault one bit.


Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have.

Pro Tip: Talk with your doctor about having your hormones tested. Oh, and try the thyroid-friendly recipe that I included for you at the end of this post.

Plastics and Obesogens

Some environmental toxins leach into our foods and affect our weight. Plastics are a big problem. They contain toxins that are referred to as “obesogens” because they impact your hormones and obesity.

Obesogens can come from pesticides, herbicides, fungicides, and preservatives in food, water, and the environment. They can dampen metabolism, encourage food cravings, and inhibit how our body burns fat!

Pro Tip: Use glass when possible instead of plastic for anything that will come into contact with your food or drink. Consult the dirty dozen list when grocery shopping so you know which foods you should invest in the organic variety.

You can sleep off your weight!


Lack of sleep is linked with weight gain. When you are short on sleep you eat approximately 385 more calories per day! Think about how many times you reach for something to eat not because you are hungry, but because you are tired and looking for energy. (And we don’t usually count those energy-snacks in the mental tally of our daily diet.)

There is also plenty of research that shows the influence that sleep has on your metabolic rate. Sleep loss can also affect your metabolism, increasing hunger and potentially increasing fat storage.

Unfortunately, as we age it can become harder and harder to get a good night’s sleep. If you struggle with sleep, check out this livestream* I did all about helping you sleep. (*Must be a member of free FB group The Whole Health Community to view.)

The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.

Whoever thought you can sleep off your weight?

Pro Tip: If you’re serious about maintaining or losing weight, try to get enough sleep every night—at least 7 hours. The first place to start is by implementing a calming before bedtime routine.

{Do you subscribe to the Alively box yet? The box you’ll get at the end of July 2018 is all about sleep and rest! Alively is an empowering subscription box for moms expertly curated to bring health, happiness, and relaxation straight to your doorstep. Think of it as self-care on cruise control. I am not an affiliate, I just know you’ll love it.}


It seems to be everywhere!  So many things that can cause stress responses in your body.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?

While you can’t necessarily change your stressors you can try to adjust your stress response to them.

Pro Tip:  Try nice, deep belly/diaphragmatic breathing several times a day—especially before meals. Or even mindful eating. What about those adult coloring books that are all the rage now? You know I love the power of gratitude on your health, right? Writing down what you are grateful for each day busts stress!


Gaining weight even though you’re eating healthy can be frustrating. There are lots of factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, thankfully, you are in control of many of those things! Leave a comment below to share how you will make one change this week.

Haven't Changed Anything in Your Diet But Still Gaining WeightRecipe (Thyroid friendly iodine): Seaweed Sushi Bowl

Serves 2

1 cup cooked rice

1 avocado (thinly sliced)

½ cucumber (diced)

½ red pepper (thinly sliced)

1 green onion (chopped)

2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)

2 tablespoons sesame seeds

3 tablespoons rice vinegar

3 tablespoons gluten-free tamari sauce

1 tablespoon lemon juice

1 tablespoon sesame oil

½ garlic clove

dash salt and pepper

Split the first seven ingredients into two bowls.

Mix the rest of the ingredients together to make the dressing.

Pour the dressing over the sushi bowls.

Serve & Enjoy!

Tip:  This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it to the sushi bowl.

References and Photo Credits:

Authority Nutrition, Precision Nutrition, National Institute of Environmental Health Services, Photos from Burst on Pexels.com and Pixabay.