Weight gain often comes quietly. You may not notice it until your clothes start to feel tighter or your waistline feels less comfortable. But in fact, your body sends warning signals before your weight increases significantly. If you recognize these signs early, you can completely adjust your lifestyle to prevent unwanted weight gain.
Here are 6 common signs you should pay attention to:
1. You’re dieting too strictly
It may sound contradictory, but strict dieting can cause you to gain weight. Many studies have shown that after losing weight by dieting, most people will gain it back, even heavier than before. The reason is that the body reacts to a lack of calories: the hormone leptin (which signals fullness) decreases, while ghrelin (which signals hunger) increases, making you constantly crave food. At the same time, the metabolic rate also slows down, the body burns fewer calories to conserve energy. As a result, after the dieting period, weight is easily increased again.
2. You are depressed
Negative mood and weight gain often go together. Many people tend to turn to foods rich in sugar or starch as a way to relieve emotions. These foods stimulate the brain to secrete neurotransmitters that create a pleasant feeling, similar to the effects of opiates. Not only that, some antidepressants also have the side effect of causing weight gain. So, if you often feel depressed or stressed, pay attention to your eating habits.
3. The body is losing muscle
If you notice that the laundry basket seems lighter, it could be a sign that muscle is losing. From the age of 30, the body tends to lose 3–8% of muscle mass per decade. Losing muscle means a decrease in your ability to burn calories, because muscle has a higher metabolic rate than fat. When muscle mass decreases, the risk of storing excess fat and gaining weight is higher.
4. You drink a lot of diet soda
Many people believe that diet sodas with no calories are safe, but the reality is different. A long-term study found that people who drank at least one can of diet soda a day had a waist circumference three times larger than those who did not. The reason may be that artificial sweeteners disrupt your natural appetite, causing you to eat more at main meals.
5. You only focus on cardio
Cardio, such as jogging, brisk walking, or cycling, is great for cardiovascular health, but if you rely solely on cardio to control your weight, you may be disappointed. Cardio burns calories during exercise, but does not build much muscle. Meanwhile, muscle is the “machine” that burns calories even when you rest. If you skip strength training (like weight training, resistance training), you will have a hard time maintaining a stable weight in the long term.
6. You often feel tired after waking up
Poor quality sleep is also a big factor leading to weight gain. When you lack sleep, the hormone leptin decreases and ghrelin increases, making you feel hungry all the time. Research also shows that people who lack sleep often crave foods rich in sugar and fat. Even sleeping in on the weekend cannot completely overcome the harmful effects of sleep deprivation. Keeping a regular sleep schedule and ensuring 7-8 hours of sleep each night will help you control your weight more effectively.
Thus, weight gain does not happen overnight, it often starts with small changes in habits and body. By listening to the above signs, you can promptly adjust your lifestyle, eat healthier, get enough sleep and maintain a balanced exercise. Early action is the key to maintaining a stable weight and protecting your health in the long term.
