Why Am I Gaining Weight? (Even Though I’m Not Doing Anything Different)
If you’ve noticed the number on the scale creeping up and you’re thinking, “why is this happening?”, you’re not alone. Weight gain can feel confusing and frustrating, especially when you’re eating the same, exercising the same, and doing your best to look after yourself.
The truth is, weight gain isn’t just about willpower or calories. Your body is always responding to what’s happening inside and around it.
1. Stress can make your body hold on to weight
When you’re stressed, your body releases a hormone called cortisol. Cortisol’s job is to keep you safe in emergencies. But when stress becomes constant (work, family, finances, emotional load) cortisol stays high.
High cortisol can:
– Increase belly fat
– Make you crave sugar and carbs
– Slow down fat burning
– Push your body into survival mode
In survival mode, your body holds on to energy instead of letting it go. That means weight gain can happen even if you’re eating well.
2. Hormones change (especially in your 30s and 40s)
As we age, hormones naturally shift. This is very common in perimenopause and midlife, but it can happen earlier too.
Changes in hormones can affect:
– Where you store fat
– How hungry you feel
– How well you burn energy
– Your mood and motivation
You might notice weight gain around the belly, hips, or thighs even though nothing else has changed. This isn’t your fault, it’s your biology asking for a different kind of support.
3. Skipping meals can backfire
Skipping breakfast or delaying meals might seem like a good idea for weight loss. But for many people, it does the opposite.
When you skip meals:
– Blood sugar drops
– Stress hormones rise
– Cravings get stronger later in the day
– Your body learns to hold on to energy
Eating regularly helps your body feel safe. A body that feels safe is more willing to release weight.
4. Poor sleep affects weight more than you think
Sleep is when your body resets hormones that control hunger and fullness.
Not sleeping well can:
– Increase hunger hormones
– Lower fullness hormones
– Increase cravings for sugar and salty foods
– Slow metabolism
Even one bad night can affect your appetite the next day. Over time, poor sleep makes weight gain much more likely.
5. Your gut health matters
Your gut isn’t just about digestion. It plays a role in:
– Inflammation
– Blood sugar control
– Hormone balance
– How your body uses energy
If you struggle with bloating, constipation, diarrhoea, or food reactions, your gut may be under stress. This can make weight loss harder and weight gain more likely.
6. Over-exercising can work against you
Exercise is important, but more isn’t always better.
Too much high-intensity exercise can:
– Raise cortisol
– Increase fatigue
– Increase hunger
– Make your body cling to weight
If you’re exhausted but still pushing hard workouts, your body may see exercise as another stress, not support.
7. Alcohol can stall weight loss
Alcohol affects weight in ways many people don’t realise.
It can:
– Slow fat burning
– Disrupt sleep
– Increase appetite
– Affect hormones
– Increase belly fat
Even small amounts, when regular, can make weight loss harder.
8. Emotional load and mental stress matter
Carrying responsibility for everyone else, people pleasing, always being “on”, and never fully resting all add up.
Your body responds to emotional stress the same way it responds to physical danger. That means more cortisol, more inflammation, and more fat storage.
So what can you do?
Instead of asking, “how do I lose weight?”
Try asking, “what does my body need to feel safe again?”
Start with:
– Eating regular, balanced meals
– Prioritising sleep
– Reducing stress where possible
– Moving your body gently
– Supporting gut and hormone health
– Being kinder to yourself
Weight gain is often a sign your body needs support, not punishment.
When you listen instead of fight it, weight loss becomes a side effect of better balance, not a battle.
If you’re feeling stuck and want support that looks at stress, hormones, gut health, and your nervous system together, help is available. You don’t have to do this alone. Book a consultation with me.