I Am Exercising & Eating Right, Why Am I Gaining Weight?

Last Updated on January 7, 2021

Significant weight loss means making lifestyle changes that will last for the rest of your life, so it can be incredibly frustrating when it feels like your efforts aren’t paying off on the scale. If you’re doing all the right things but still gaining weight, consider a few minor lifestyle adjustments to avoid surprising weight gain triggers. Most importantly — don’t beat yourself up over it. That’s not good for your emotional well-being and, ironically, the increased stress can make you gain weight.

If you’re gaining weight unexpectedly, it’s time to audit your diet. Even healthy foods have calories, and you might actually be eating more than you think. It’s normal to underestimate your calorie intake, especially when you’re eating out or eating larger meals. Don’t feel bad; even dietitians can fall prey to this weight gain trap, explains Brian Wansink, Ph.D., in an article published by Cornell University.

Gauge the accuracy of “eyeballing” portions by plating a typical portion, then measuring it to see how much food you’re really serving. You might find that “half-cup” of rice really approaches a 1-cup portion, or that “4-ounce” chicken breast is really more like 8 ounces. Don’t criticize yourself for over-serving portions, if that turns out to be the case; just use it as a wake-up call. Then start measuring all your portion sizes before you eat and logging every food or drink you consume — even water — in your food diary. Simply adjusting your calorie intake might be enough to stop weight gain.

If you’re noticing unexplained weight fluctuations, try looking for hidden sodium in your diet. Sodium dissolves in your body fluids, and the more sodium you eat, the more your body will retain water to maintain a healthy sodium balance. That means eating salty fare can add a few pounds to your weight on the scale, seemingly overnight.

Of course, fast and processed foods come packed with sodium. But look out for the sodium in bread, soup and broth, cottage cheese and other dairy products — it can add up, even if you’re eating healthy. You need just 1,500 milligrams of sodium per day to maintain your health, and you shouldn’t eat more than 2,300 milligrams. Keep a tally of your daily salt intake in your food diary, and swap out salty-but-healthy foods for lower-sodium varieties at the grocery store to prevent water weight gain.