Unexpected Weight Gain
Dealing with unexpected weight gain can be confusing and disheartening, especially when it feels like nothing has changed in your routine. It’s something a lot of women face, and it can leave you feeling out of sync with your body.
Maybe it’s hormones, stress, or something else entirely—but figuring it out on your own can be tough. The good news? There are ways to get to the bottom of it and start feeling like yourself again. Sometimes, all it takes is a fresh perspective and a little support to make sense of what’s really going on. Before you read on, consider this first... Is this even a problem?
It is normal for your body to change over the course of your life, and gaining some weight can be a part of those very normal changes.
It’s unrealistic to expect to look the same when you’re 30 as you did when you were 18, and this outlook can damage mental health.
That being said, it may be a problem for you if you’re having issues like
an increase in pain in your joints and body,
difficulty with stamina, getting out of breath easily,
decreases in strength and stability,
physical discomfort,
large increases in hunger,
decreasing energy.
It’s ok if your body image has suffered, but don’t be too hard on yourself. Your weight has nothing to do with your value as a person. It’s ok to want to change, and it’s ok to struggle with accepting yourself as you are. Part of the journey is coming to a place of self-confidence no matter what your size or shape. If you are wanting to lose weight, make sure you’re coming at it from a healthy mindset, not one of restriction, punishment, or self-contempt.
Now… let’s look at some reasons why you may be facing unexpected weight gain.
You’re Eating Too Many Calories -
Bare with me here. This isn’t your standard “eating too much,” or “eat less, move more.” I think we all know that eating too many calories in the forms of sweets, alcohol, chips or other treats is going to be detrimental long term, but what if you’re eating a healthy diet and still struggling with weight?
Some very healthy foods come loaded with calories and nutrition - things like red meat, high quality dairy, nuts and seeds, eggs, butter, sourdough bread… it can be easy to overdo it without realizing. The goal here is never to “eat less” in terms of reducing nutrition or feeling like there’s a long list of foods you’re not “allowed” but to “eat mindfully” and be aware of portion sizes, macronutrients and how they combine to help or hinder your long term health. Eating more calories than your body needs will always result in weight gain, but sometimes it’s not about simple restriction to get the pounds to move. Other factors come into play.
Metabolic Changes and a Slow Metabolism -
It’s actually a myth that your metabolism slows down as you age. Not until you reach your elderly years does the metabolic rate actually begin to slow on a cellular level. So why do so many women (and men) feel as though their metabolism dropped off a cliff by their mid-30’s?
Muscle loss.
It’s estimated that you begin losing 3-5% of your muscle mass per year, starting sometime in your 30's. Many people become increasingly inactive as they age, having their careers and chores take over what used to be an active social life involving the exercise of many muscle groups - perhaps you recall dancing the night away, walking around the city for long hours with friends, participating in group sports or just feeling like you had more “me” time which you used for physical activities like biking, yoga, climbing, or strength training?
This slow-down of activity is the main culprit behind a “slow” metabolism. Your muscles aren’t being used the same way, you’re less active, and so your body adjusts to use less energy… which means that the same volume of food you were once eating when you were more active is now too much food. See point one.
Sleep Problems Leading to Weight Gain -
Did you know that the length and quality of sleep will affect how hungry you are the next day? Sleep disruption is directly associated with increased hunger the following day as well as changes in appetite and hunger cues which can lead to more snacking as well as delayed meal times resulting in over-eating. The brain especially craves carbs and quick energy (think sugar) when you’re overtired, and it can be harder to put the effort into making a meal, choosing instead the pleasure of something fast and tasty vs. something nutritious (and also tasty). Again, see point one.
Hormonal Changes & Inflammation -
In most otherwise healthy people without a diagnosed hormonal disorder, hormonal changes are due to both the choices you make & the environment you’re in. It’s a complex cascade of events, but things like environmental toxins in household cleaners, personal care products, exposures to pollutants, mold, and chronic low-grade stress (“I’ve got to pay the bills!” Is my partner mad at me? I wish I had more free time! My pants don’t fit!”) can severely affect hormonal health by dysregulating cortisol and affecting other hormones in the body as is the case with environmental toxins.
With cortisol it can look like either being wired all the time followed by big crashes, or being burnt out and struggling to have the energy to even shower. Cortisol isn’t the only culprit here, but it’s a big contributor. After that, we see issues arise in thyroid hormones and fertility hormones (both which can be affected by environmental toxins), along with crucial brain chemicals like dopamine and serotonin – those chemicals that give you a sense of reward, pride, pleasure and contentment. That chronic stress can also be a factor in low-grade inflammation, which can alter how insulin works in the body, meaning your blood sugar becomes more dysregulated and fat begins to accumulate. Phew! As you can see, it is complex.
Get on Track to Feeling Healthy Again
Now the good news is that all of these things can be addressed through nutrition and lifestyle changes. Focusing on healthy habits and getting honest with your current patterns can help open your eyes to areas in which you can start making small, high impact changes.
While you’re on this journey, I highly encourage you to practice body neutrality and accept yourself at all stages and seasons of life, and chose what is more important — a oddly specific number on the scale your long term health and happiness?
Instead of focusing on weight loss, focus on health-gains.
This means you’ll always be having small wins and big victories, rather than getting upset when the scale doesn’t change, or things don’t progress the way you imagined.
If you’re ready to explore personalized strategies that resonate with your unique journey, let’s connect and discover the best path forward together.
Disclaimer —
If you are experiencing significant or sudden changes in weight, it's important to consult a healthcare professional to rule out any underlying conditions such as hypothyroidism, polycystic ovary syndrome (PCOS), or other metabolic disorders. Your health is a priority, and getting the right support is essential. Nutrition & Wellness mentorship is part of a healthy lifestyle.
The information contained on this website is for educational purposes only.