50 Sneaky Things Making You Gain Weight - Barbara Brody
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50 Sneaky Things Making You Gain Weight
BY BARBARA BRODY
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If you feel like you're trying your hardest but the numbers on the scale are
climbing, these could be the reasons you're tripping up.
Avoid the obvious problems
SHAROMKA/SHUTTERSTOCK
Everyone knows that if you're a drive-through regular and
routinely polish off pints of ice cream you're going to gain
weight, but that's not you. In fact, you rarely eat fried foods,
and when you do eat dessert you limit yourself to a sensible
portion. So why are your pants suddenly getting tighter?
The reasons why the pounds are piling on aren't always quite
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as obvious as you might expect them to be. Here are 50
sneaky things you might not have considered that could be
making you gain weight.
Whole grains cover your whole plate
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Sure, they're healthy—especially compared to refined grains. Recipes & Cooking
12 Healthy Desserts that Can
But you can have way too much of a good thing. "The 2015
Actually Help You Lose
Dietary Guidelines for Americans recommend you make half Weight
your grains whole, so ingredients such as whole wheat pasta,
Everyday Wellness
brown rice, and quinoa can all be part of meeting these 15 Best-Ever Comebacks to
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recommendations. But these whole grains also contain a hefty Body Shaming
number of calories if you eat too much," says Toby Amidor, Everyday Wellness
RDN, author of The Easy 5-Ingredient Healthy Cookbook. Two 20 Worst Pieces of Health
cups of cooked whole-wheat pasta, for instance, adds up to Advice on the Internet
400 calories. Try to limit yourself to a 1-cup serving (same
goes for brown rice, quinoa, farro, and barley) and round out Keep Reading
your meal with plenty of veggies and some lean protein. By
the way, here are 50 things doctors wish you knew about Diet & Weight Loss
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—Here’s How
CHRISTINA GRACE/SHUTTERSTOCK
Again, it's about the quantity, and it's easy to overdo it.
"Avocados contain a healthy dose of nutrients and heart-
healthy unsaturated fat, but eating an entire avocado or
using half an avocado daily for your avo toast can rack up
hundreds of calories rather quickly," says Amidor. "An entire
avocado contains 322 calories and close to 30 grams of fat—
that's 45 percent of the daily recommended amount of total
fat!" About a fifth of an avocado is the right amount for a
healthy snack.
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You trust in the broken cookie rule
SRATTHA NUALSATE/SHUTTERSTOCK
Wouldn't it be nice if those cookie crumbs at the bottom of
the bag and the fries you swiped from a friend's plate didn't
contribute to your calorie count for the day? Sadly, those
nibbles add up. "It's easy to get 100 calories—or more!—from
little bites each day, which could cause you to gain roughly a
pound a month without realizing where the extra calories are
coming from," says Tammy Lakatos Shames, RDN, CDN, CFT,
co-founder of NutritionTwins.com. Try keeping a food diary
for a few days and write down everything you put in your
mouth; the tally might surprise you.
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You tell your waiter to "go light" on the
butter
GAMZOVA OLGA/SHUTTERSTOCK
You get an "A" for effort, but "light" probably doesn't mean
the same to you as it does to most professional chefs. If
they're following instructions they will scale back a bit, but
they're probably still going to slather on way more butter—or
mayo or aioli or other high-calorie ingredients—than you
would if you were preparing a meal at home, says Lakatos
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Shames. "Instead, request the condiments/sauces/butter/oil on
the side and use them sparingly, if at all."
You eat straight from the bag
BUS STOCKER/SHUTTERSTOCK
You take just one small handful of chips... and then another,
and maybe another. How much are you really eating in total?
"It's easy to go back for more and assume you just had a
serving," especially when eating out of a "family size" bag,
says Lakatos Shames. (The bigger the bag, the more people
tend to eat.) Next time, take a minute to grab a small bowl
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and measure out a reasonable portion first.
You go bananas for sweet smoothies
BRENT HOFACKER/SHUTTERSTOCK
"Juice-based drinks and smoothies often contribute a lot of
calories," says Ginger Hultin, RDN, a spokesperson for the
Academy of Nutrition and Dietetics. "They can spike blood
sugar quickly, which causes it to drop back down and makes
you 'crash' once insulin responds. Once blood sugar is down
again, the body starts craving more sugar—and that's what
fruit juice and fruit smoothies are, really."
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You like to unwind with an adult
beverage
ARINA P HABICH/SHUTTERSTOCK
You probably know that margaritas, daiquiris, and other
calorie-laden mixed drinks can make you gain weight, "but
even having low-calorie beer and wine can add up quickly
and cause weight gain," says Hultin. "Some people have a
hard time with weight loss if they're drinking much at all."
Don't miss these surprising causes of weight gain that aren't
food.
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You're nuts for nuts
ATMOSPHERICS/SHUTTERSTOCK
Nuts have a healthy reputation, which is mostly deserved.
"They're packed with vitamins, minerals, antioxidants, fiber,
protein, and healthy fats," says Hultin. The catch is that the
serving size is probably much smaller than you realize. "For
example, 14 shelled walnut halves and 24 shelled almonds
equal one serving," she notes. Be sure to count them out (or
buy prepackaged 100 calorie packs) instead of eating by the
handful.
PDF created w ith the PDFmyURL web to PDF API!You don't focus on your food
ANDREY_POPOV/SHUTTERSTOCK
Whether you're at a cocktail party, sitting in front of your
computer, or binge-watching a show on Hulu, food isn't your
focus—yet you're still eating. And eating. And eating. "When
we're not being mindful or paying attention, it's easy to eat
more than we want—or need—to be eating" and gain weight,
says South Florida sports nutritionist Barbara Lewin, RDN.
Try eating more slowly and mindfully and you'll naturally eat
less.
PDF created w ith the PDFmyURL web to PDF API!You fail to plan
AFRICA STUDIO/SHUTTERSTOCK
It's 6 p.m. You're hungry. What's in your fridge? If the answer
is nothing but ketchup packets and expired yogurt, it's only a
matter of minutes before you call for takeout. "It's important
to create an environment for success," says Marisa Moore,
MBA, RDN. "Stock the fridge and pantry with the foods you
like that are healthy and keep you feeling full and satisfied."
You're so, so tired
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"Not sleeping enough can certainly contribute to weight gain,
because it can make you crave high carbohydrate/high fat
comfort-type foods," says Elisa Zied, CDN, author of Younger
Next Week. While research has shown that sleep deprivation
can mess with your hunger hormones throughout the day,
you may be especially vulnerable late at night when you're
less active and trying to de-stress and unwind, she adds.
Learn about the nighttime habits that lead to weight gain.
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PDF created w ith the PDFmyURL web to PDF API!You OD on oil
BARANQ/SHUTTERSTOCK
Sautéing your own fish and veggies? Great! Pouring
carelessly from a big bottle of oil? Not so much. "We use way
more oil when cooking than we think, and every tablespoon
adds 120 calories," says Joy Bauer, RDN, host of NBC's new
show, "Health + Happiness," and the nutrition expert for the
TODAY Show. "Instead of pouring freehand from the bottle
when sauteing, roasting, or grilling, try an oil mister—you'll
use far less. Store-bought spray canisters are super
convenient, but you can also make your own more Earth-
friendly version by purchasing a mister at a home-goods
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canola."
You live in a smoggy city
MARTYN JANDULA/SHUTTERSTOCK
It's not only bad for your lungs; the congestion could also be
making you gain weight. Believe it or not, a number of studies
have tied pollution to a higher risk of obesity. While some of
these studies have been limited to animals, such as rats, a
2016 analysis published in Obesity Reviews suggests that the
connection extends to people. More research is needed, but
PDF created w ith the PDFmyURL web to PDF API!exposure to a variety of chemicals that impact the endocrine
system may be to blame. If you can't move, you may at least
want to consider investing in an air purifier.
You've messed up your taste buds
KM-PHOTOGRAPHY/SHUTTERSTOCK
We all have different preferences, but research shows that
when you start to overeat certain foods and gain weight your
taste buds can become a bit duller. The result: Flavors like
sweet and salty don't taste as intense, so you may require
more sugar and salt to get the taste you crave. Try scaling
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simply wait it out; your taste buds will acclimate over time.
Don't miss these bizarre things that happen to your body
when you gain weight.
You indulge in fat-free cookies, bars, and
other diet goodies
NINA BUDAY/SHUTTERSTOCK
Nothing's really for free, is it? Fat-free treats are usually
packed with extra sugar, which can make the calorie count
soar (and you gain weight), says Sonya Angelone, RDN, a
PDF created w ith the PDFmyURL web to PDF API!spokesperson for the Academy of Nutrition and Dietetics. You
might be better off with a small portion of the real stuff. Fat-
free junk is also one of the 10 worst foods for your digestion.
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You dip bread in olive oil instead of
spreading on butter
GINAMCLEANPHOTO/SHUTTERSTOCK
"Oil is higher in calories than butter, and it gets soaked up by
the bread quickly," says Angelone. The health halo is a factor,
too. "People usually eat more calories from oil than from
butter because 'it's healthier.'"
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PETER STEIN/SHUTTERSTOCK
It's true that they don't have a lot of calories, but they have
more than plain old-fashioned pills. "They're full of sugar
calories, especially if you eat a few too many. That can add
weight slowly but surely," says Angelone. Here are some of
the signs your weight gain means trouble.
You dip raw veggies in ranch
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Veggies are great. The ranch dressing, however, has a lot of
calories from fat, and it's so easy to keep dipping and dipping,
says Angelone. Measure out a small serving of dressing or
switch to a lighter topping, like hummus (which also packs
some protein and fiber).
You finish your kids' leftovers
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"These are considered seconds!" says Angelone. Or, if you
have a full house, thirds, fourths, and so on. Those calories
still count—pack the food away for leftovers or toss it.
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You drink green juices
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If it's all (or mostly) veggies, then you're probably fine. But
many "green" juices actually have apple juice as a first
ingredient, says Angelone. "This is really a drink full of sugar
calories."
You have PCOS
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About one in five women have polycystic ovary syndrome
(PCOS), but unless you've been struggling to get pregnant you
might not even know that you're one of them. This hormonal
disorder often goes hand-in-hand with infertility as well as
obesity, acne, and excess body hair. If you have any of these
symptoms and your periods are irregular (and you're not
approaching menopause), talk to your gynecologist about
getting screened. Here's how to lose weight if you have PCOS.
You reward exercise with a "healthy"
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RED CONFIDENTIAL/SHUTTERSTOCK
Exercising—whether you're trying to lose weight or not—is a
great move. But rewarding the effort with food is a different
story, says Karen Collins, RDN. A muffin, for instance, can
have around 400 calories! "It's very easy for a reward to
contain more calories than you used up during the added
activity. Over time, this will lead to weight gain," she says.
"The answer is not to forego the exercise; the answer is to
retrain yourself to see the walk/activity as the reward." If
that's too difficult at first, at least opt for non-food rewards
(like a pedicure or new book download). Here's why
PDF created w ith the PDFmyURL web to PDF API!exercising too much can actually lead to weight gain, too.
There's too much variety in your diet
PNSAM/SHUTTERSTOCK
Variety may be the spice of life, but too many options might
prompt you to overindulge. "Sometimes getting too much
food variety can make it more challenging to curb calories,"
says Jackie Newgent, RDN, private cooking coach and author
of The All-Natural Diabetes Cookbook. No, you don't have to
eat the same exact thing every single day, but if you can
standardize something—perhaps breakfast or your afternoon
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definitely steer clear of buffets!
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You fall for fads
ANTON27/SHUTTERSTOCK
Who doesn't want a quick fix? The problem is that a short-
term solution—think a lemonade/cayenne cleanse or
grapefruit diet—is unlikely to yield lasting results. "You may
lose 5 to 10 percent of your body weight, but once you go off
your diet you'll gain the weight back plus more," says Toby
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for Dummies.
You've gone too low carb
SEBASTIANOSECONDI/SHUTTERSTOCK
Carb cutting may be trendy, and it works—to a certain extent.
"If you aren't eating carbs or are eating a diet very low in
carbs, most likely you will be filling your plate with protein
and fats. But the calories from too much protein or fat can
also lead to weight gain," says Smithson.
PDF created w ith the PDFmyURL web to PDF API!You nosh on protein bars
ALP AKSOY/SHUTTERSTOCK
Unless you're using these to replace a meal, watch out. "Most
contain 200-250 calories, which is way more than is needed
as a snack," says Rachele Dependahl, RDN, CDE, a dietitian
and certified diabetes educator at Cedars-Sinai in Los
Angeles.
You always go for the entree salad
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Don't assume it's the lighter option. "Salads with toppings like
avocado, shredded cheese, nuts, and dressing can easily add
up to more than 1,000 calories!" says Dependahl. Pay close
attention to all the details and then order accordingly.
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You nosh on veggie chips
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Despite the misleading name, there isn't a heck of a lot of
veggies in these with the exception of processed potatoes—
which means they're not that much better for you than
regular potato chips. "A small serving, like 12 veggie chips,
might contain up to 160 calories," says Dependahl. And who
only eats 12?Watch out for these other 17 "healthy" foods you
might want to avoid.
You eat almond or peanut butter by the
spoonful
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If you keep dipping and dipping, you're going to gain weight.
"Two tablespoons of peanut butter contain 220 calories, and
when you're dipping apple slices or celery it adds up fast,"
says Dependahl.
Your thyroid is out of whack
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If you've suddenly added an extra five to ten pounds and you
also have symptoms such as fatigue, dry skin, and
constipation, the butterfly-shaped gland in your neck could
be to blame. See your internist or an endocrinologist to get
your thyroid hormone levels checked.
You love a good deal
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If you're a regular at Costco or Sam's Club, we get it. But
filling your cart with inexpensive food that comes in super-
size packages might very well be what's driving your recent
weight gain. In fact, research has shown that the explosion of
big-box stores is a contributing factor to the rising trends in
obesity across the country.
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You laser in on one nutrient
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"Whether it's sugar, carbs, or fat, it's easy to get overly
focused on reducing one nutrient," says Karen Ansel, RDN.
"The truth is our bodies need a mix of carbs, protein, and fat
to function properly, which is why nature included all of
these in food. In my experience, eating a healthy mix of all of
these is the best way to satisfy your appetite and boost your
energy at the same time."
You graze all day
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Think eating mini-meals will help you slim down? Not so,
says Ansel. "When we're always eating it's really easy to put
more calories in our mouths than we realize. Plus nibbling
your way through the day never gives you that feeling of
fullness you'd get from a real meal, so you always feel a little
hungry." Her advice: Shoot for three real meals and one small
snack per day.
Your idea of a proper portion is way off
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Just because your cereal bowl fits 16 ounces doesn't mean
that's what a single serving looks like. Oversized plates and
wine glasses can cause similar confusion. "While there are
lots of factors that help with weight loss, eating less overall is
definitely a biggie," says Ansel. "Think of it as simple math. If
you were to shrink your portions by 10 percent by leaving
over a few bites at every meal, you'd eat 10 percent fewer
calories, which can add up to significant savings." These
portion-control tricks will help you avoid overeating.
PDF created w ith the PDFmyURL web to PDF API!You live at sea level
ANANASICHEK/SHUTTERSTOCK
There may not be much you can do about this, but research
shows that people who live at higher altitudes tend to be
thinner. They also have a lower incidence of type 2 diabetes.
Why this is the case isn't entirely clear, but researchers at
Cedars-Sinai have suggested that atmospheric pressure,
radiation levels, and other environmental issues may all
factor in.
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FOTOSR52/SHUTTERSTOCK
The research here is a bit mixed—after all, it is calorie-free!—
but a growing body of evidence suggests that people who
regularly sip artificially-sweetened drinks are more apt to be
obese and put on weight over time. Maybe it's time to ditch
your diet drink and see what the fuss about La Croix is all
about? Learn more about the perils of diet soda here.
You trust too much in your willpower
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If you think you can simply will yourself to pass up the
donuts at your Monday meeting, you might be fooling
yourself. If you want to lose weight or avoid gaining it, you
need to set up your kitchen, office, and even your car for
success by keeping healthy alternatives on hand. "Relying on
education, willpower, and 'mindfulness' to be the main
mechanisms to healthier eating leads people to Einstein's
definition of insanity," says Tom Rifai, MD, founder of Elite
Health Coaching and Reality Meets Science. A better bet: Look
ahead, spot the pitfalls, and plan ahead so you can dodge
them.
PDF created w ith the PDFmyURL web to PDF API!You focus on calories, but not calorie
density
UDRA11/SHUTTERSTOCK
One tiny box of raisins has about 130 calories, which isn't
bad—but you could eat an entire cup of grapes for even less
than that. "To feel comfortably full on fewer calories, you
need to choose foods that are high in water and fiber," says
Dr. Rifai. Add some foods that have a lot of water and protein
(like low-fat yogurt and egg whites) to your mix and you'll be
able to eat less without your tummy rumbling.
PDF created w ith the PDFmyURL web to PDF API!You eat too lightly during the day
VALENTIN AGAPOV/SHUTTERSTOCK
"Many people believe it's a good idea to 'eat lightly'—basically
semi-starve themselves—throughout the day, but that
inevitably drives them to overeat in the evening," says Dr.
Rifai. Instead, he suggests a "don't stuff, don't starve"
approach: Eat at the earliest signs of hunger and stop when
you're just slightly full.
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You only do cardio
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Aerobic exercise is key for torching calories, but if you want
to keep your metabolism up even while you're at rest you
absolutely have to add in some strength-training. Research
has shown that people who do a combo are most likely to lose
weight.
You take blood pressure meds or
antidepressants
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Antidepressants are well-known for causing weight gain, but
it's not unusual to put on a few pounds while taking a beta
blocker like metoprolol to control your blood pressure, either.
Whatever Rx you're on, talk to your doctor if you think it's
making you fatter; switching to a different drug might help.
You believe "organic" equals healthy
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If you want to steer clear of pesticides and support organic
farming practices, that's great. But research has shown that
the word "organic" confers a health halo, even when it's not
deserved. So while you might shun regular Oreos, you have
no qualms about putting those chocolate cream-filled organic
cookies into your cart (and your mouth), even if the calorie
content is exactly the same.
Your house is a mess
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Tidy house, tighter body? Research from Duke University
suggests that it's possible. Scientists discovered that the dust
found in many homes is packed with hormone-disrupting
chemicals that encourage your body to store more fat. Time
to start Swiffering a little more often. Here are some other
sneaky ways your house is making you gain weight.
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You caught this type of cold
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A week or so of miserable congestion might just be the
beginning of what the common cold can do to your body. A
University of California-San Diego study of children found
that 80 percent of those who'd been exposed to a particular
strain of the cold virus—adenovirus 36—were obese. As
strange as this might sound, it doesn't seem to be a fluke, as
other research has also linked this strain with weight gain.
You're broke
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It's hardly fair, but research confirms that lower-income
Americans are much more apt to be obese compared to those
who are wealthier. While some issues related to this problem
(such as a lack of fresh foods at supermarkets in poor areas)
may be out of your hands, it is possible to eat well on a tight
budget. Check out how to eat healthily and save money right.
You're super stressed
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Turning to comfort foods is only part of the problem. Chronic
stress also taxes your body and contributes to elevated levels
of hormones that cause inflammation as well as lead to
packing on the pounds. Unless you're dead, some stress is a
given, but finding ways to chill out can make all the
difference. Learn more about how weight gain is a sign of
stress.
You live way out in the 'burbs
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Is the nearest supermarket three miles away? Do you even
have sidewalks? Research shows that suburban sprawl is
closely tied to weight gain, probably because you rarely walk
and rely on the car for errands and commuting. Even if you
feel like you're constantly rushing around, remember that
driving carpool doesn't translate to burning very many
calories. Try wearing a fitness tracker to see how many (or
few) steps you're actually getting throughout the day. Check
out the secrets of 18 women who exercise every day.
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Your nights are too bright
ALL ABOUT SPACE/SHUTTERSTOCK
You may have heard that exposure to artificial light late at
night messes with your sleep, but it turns out it also messes
with your metabolism, according to research from
Northwestern University. The good news: Installing some
dimmer switches can help mitigate this problem.
You don't get enough daylight
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The flip side of too much light at night, of course, is too little
(natural) light during the daytime. In fact, inadequate
exposure to natural sunlight—especially during the fall and
winter, when the days are shorter—seems to encourage cells
to store more fat. Make an effort to see the sun for at least a
few minutes each morning to help keep your body's rhythms
on track.
You've recently lost some weight, and
your body wants revenge
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You managed to shed a few pounds, but they're creeping back
fast because you're hungrier than ever. What gives?
Unfortunately, it's your body's way of trying to maintain your
fat reserves for a famine that's most likely never coming.
Research shows your appetite really does surge following a
loss of body weight, which means it's all too easy for the
pounds to regain the weight. Try drinking extra water and
eating plenty of water-rich, low-cal foods until you no longer
feel ravenous all the time. Need more help? Check out these
42 fast and easy weight loss tips.
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Always Follow—So You Shouldn’t
Either
For doctors and other health professionals, being
PDF created w ith the PDFmyURL web to PDF API!healthy is often a matter of "Do as I say, not as I
do." Here, experts confess the not-so-iron-clad
health rules they've been known to break.
DIET & WEIGHT LOSS
9 Ways You Can Literally Lose
Weight In Your Sleep
Avoid the obvious problems
Sharomka/ShutterstockEveryone knows that if
you're a drive-through regular and routinely polish
off pints of ice cream you're going to gain weight,
but that's not you. In fact, you rarely eat fried
PDF created w ith the PDFmyURL web to PDF API!foods, and when you do eat dessert you limit
yourself to a sensible portion. So why are your
pants suddenly […]
DIET & WEIGHT LOSS
Can’t Lose Weight? 17 Tips You Need
to Get Over a Weight-Loss Plateau
Maybe your weight-loss efforts started with huge
results, but now you can't seem to get your
momentum back. Use these tips as your guide to
shedding those last 5 pounds.
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