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Gained Weight without Changing a Thing?

July 10, 2017




How can this be?


You are positive that you're not eating more food or “junkier” food but you're still gaining weight.


Is this possible?


Yes!  You are NOT crazy!


And here's why...



We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.


There's definitely more to the story than just what you're eating, right?


A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.


But, let's go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you're eating the same.


4 Factors that may be causing you to gain weight:


  • Aging;

  • Hormones;

  • Sleep;

  • Stress.

Yep, these 4 major things may be the culprit. I'll summarize each one for you.



1)  Aging


This is probably my biggest excuse for everything lately.  Age.  I mean is there anything pretty about it? :/  But of course we must accept it, its life.  What happens the older we get is that we commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.  I can tell you in my own experience, I used to have so much energy throughout the day. I would wake up early, work all day, come home and could do over an hour cardio without any problems, and that's when I had a little boy at home. Now? ha, to think about doing high energy cardio for an hour I can't even imagine. AGE!


Aging can also result in hormonal changes for both men and women.  And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies. And this is why adding weight training to your exercise routine is so very important. It will help maintain that lean muscle mass.  


The good news is all of this is very common.


2)  Hormones


Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain.  There are several things that can affect it and throw it off course.


When your thyroid gets off course and produces fewer hormones your metabolism slows down.  And when your metabolism slows down you can gain weight.  Even though you're eating the same way you always have.


Talk with your doctor about having your hormones tested.  Sometimes its something we don't even think about, like our thyroid that may be the reason behind that weight gain.  I share a thyroid-friendly recipe for you at the end of this post.



3)  Sleep


There is plenty of research that shows the influence that sleep has on your metabolic rate. As we age it can become harder and harder to get a good night's sleep. The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.


It's true!  So many studies show that lack of sleep is linked to weight gain. Check to see how many hours of sleep you are getting.  If it is less than 7 hours try to figure out how you can get more. I have a list of different ways to help you start to get a better nights sleep in my private Facebook group.


 I have a file you can download with 15 Ways You Can Get a Good Nights Sleep. Click here to join:  MaryHPiperHealthyLifesyle


Who ever thought you can sleep off your weight? :) 



4)  Stress


It seems to be everywhere!  So many things that can cause stress responses in your body.


And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?


While you can't necessarily change your stressors you can try to adjust your stress response to them.


Of course my favorite is exercise. Its one of the best ways to reduce stress.  But there is also other ways to help reduce that stress. In my Facebook group this week the challenge was to try to meditate for 10 minutes everyday.  Finding a way to help you reduce stress not only will help you lose weight but will help relax your mind as well as your body!



There are lots of factors that can affect your weight, even if you're eating the same way you always have.  Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you're eating the same way you always have. So if you have gained weight and don't know why, try to look at these 4 factors to see how you can address each one so you can stop that weight gain. 



Do you want help to get you back on track? Need some help getting started, someone to understand your time constraints and focus in on your weight goals? Then I can help you.  I have several options to be able to get you started on a workout routine either through sending you exercise videos focused on your needs through email or one-on-one workouts in your home. Whether it its developing a workout plan or helping you lose weight, I can help you. If you are interested I invite you to email me at maryhpiper@charter.net so we can set up a convenient complimentary 15 minute consultation to discuss how you can get started on your way to a healthier lifestyle!



Like Sushi?  Here is a recipe for you. 


Seaweed Sushi Bowl (Thyroid friendly iodine):


Serves 2


1 cup cooked rice

1 avocado (thinly sliced)

½ cucumber (diced)

½ red pepper (thinly sliced)

1 green onion (chopped)

2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)

2 tablespoons sesame seeds

3 tablespoons rice vinegar

3 tablespoons gluten-free tamari sauce

1 tablespoon lemon juice

1 tablespoon sesame oil

½ garlic clove

dash salt and pepper


Split the first seven ingredients into two bowls.


Mix the rest of the ingredients together to make the dressing.


Pour the dressing over the sushi bowls.


Serve & Enjoy!


This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.









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