So let’s face it – we all fall off the wagon at certain times in our lives. We were doing so well with our exercise and nutritional planning but then something happens, and the next thing we know, we’re up five pounds and feeling yucky.
First, you must figure out why you fell in the first place:
- Lack of sleep?
- Living under a heap of stress?
- Taking new medication?
- Got to your goal weight and slacked off?
- In a new relationship where nightly dining is a must?
- Out of control cravings?
- Boredom of exercise?
- Mixture of all of the above?
Once you find out what is causing the weight gain, you can begin to fix the issue(s) – I have attempted to go through each of the possible causes and explain how you can fix it:
Lack of Sleep: The body functions best when well rested. When you don’t get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently. Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable. You should strive to get eight hours of sleep each night. When you develop good sleeping rituals and get regular exercise, you sleep better.
Living in Stress: We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life’s demands, but it also affects our mood and emotions. Stress response, whether it is ‘fight-or-flight,’ juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause obesity… in the abdominal region.
Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. “It is almost like self-medicating,” she says. “Many people binge on starchy foods to make themselves feel better.”
Taking New Medication: Some prescription drugs to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 10 pounds per month. Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. Your medicine cabinet might be the cause of your weight gain if you’ve gained 5 or more pounds in a month without a change in your lifestyle.”Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change,” says Michelle May, MD, author of Am I Hungry? What to Do When Diets Don’t Work, “And not all drugs have the same side effects on all people.”
Got to Your Goal and Slacked Off: You busted your butt to lose the weight, and you finally fit into your goal outfit and you finally hit your GOAL weight on the scale — so you decided to celebrate… a little too much. It’s normal for something like this to happen, so you need to change the way you think in general. Instead of thinking “I need to get to my goal and then I’ll be OK” – you need to think “I need to create this lifestyle change so I can reach my goal and maintain it”. The facts are, maintaining is tough. Once you fully understand the importance of moderation and lifestyle changes, you will realize that it’s ok to splurge for a little bit, but you must maintain healthy exercise and eating techniques throughout to maintain at your goal weight.
New Relationship Habits: Being in a relationship is so exciting, but when you spend so much time together, your healthy lifestyle may fly out of the window. You may even adopt some of your partner’s unhealthy habits. That can easily add up the extra pounds on the scale. 
- Remember that eating an extra 500 calories a day will make you gain a pound in one week, so be conscious of how much you’re eating. Just because your guy has three slices of pizza, that doesn’t mean you should too. Guys need more calories, so remember to eat healthy portions, even when dining together.
- Keep up with your regular exercise schedule. When you’re in a relationship, you don’t want to sacrifice the things that are important to your own well-being, so make time for your 20 to 60 minutes of exercise a day. Get up early before work or steal away during lunchtime so you don’t feel like it’s taking away from time spent with your loved one.
- Spend more time being active together instead of sitting on the couch. You don’t have to be really athletic, but you can tour a museum, take a walk in the park, hike in the woods, or go skiing.
Out Of Control Cravings: Sometimes we may feel like we need to constantly eat, eat, eat. Our cravings may be moving out of control and nothing can stop it. Check the following:
- Thyroid conditions
- Hormonal issues (menopause, etc…)
- Drink more liquids – perhaps you are actually very thirsty
- Eat something spicy – you will be more likely to control how fast and how much you eat when you eat something spicy. In addition, spicier foods are known to increase metabolism and decrease appetite.
Boredom of Exercise or Healthy Foods: You need to constantly switch things up in order to stay interested in your exercise routine and dietary choices. Take a group fitness class, look up new recipes, walk outside instead of on the treadmill, workout with a friend, try a 5K run, take a healthy cooking class – keep it fun and exciting and you’ll learn to love it.
