Why weight gain isn’t always about food: 4 factors to consider

Nutritionist Sonia Narang highlighted four crucial factors for weight management during a recent podcast discussion. While food often receives the majority of attention, she emphasized that hydration, sleep, and physical activity also play significant roles. Narang explained that when discussing weight gain, people frequently blame food, but the quality of food, along with other lifestyle factors, can contribute to increased calorie intake and weight gain.

According to head of dietetics at PSRI Hospital, Dt Shalini Bliss, these four pillars function together to regulate body weight and metabolism. Food consumption is a primary factor, as consistently consuming more calories than the body requires can lead to weight gain, particularly when these excess calories come from calorie-dense processed foods. However, Bliss cautioned against reducing weight management to merely counting calories.

Hydration is another essential factor. Dehydration can sometimes be mistaken for hunger, impacting energy levels and physical activity. Staying adequately hydrated supports normal bodily functions and can help prevent false hunger signals. Adequate hydration also supports energy levels, which may influence daily activity.

Sleep is an often-overlooked factor in weight management. Poor or insufficient sleep can disrupt hunger and satiety hormones, increase cravings, and reduce motivation or ability to exercise. Individuals who are consistently sleep-deprived may find it harder to regulate appetite or maintain physical activity, even with a balanced diet.

Physical activity also plays a vital role, encompassing more than just structured workouts. Movement throughout the day, such as walking, standing, and reducing prolonged sitting, is key. Even if a person exercises regularly, prolonged periods of inactivity can lower total energy expenditure.

If someone is gaining weight despite seemingly healthy habits, Bliss suggests looking beyond food and exercise to assess sleep quality and duration, stress levels, hydration, daily movement, and portion sizes. Persistent weight gain may warrant a consultation with a doctor, as medical and physiological factors such as thyroid issues, medications, hormonal changes, and metabolic conditions can contribute to weight gain.

Ultimately, weight management is not determined by a single habit in isolation; instead, it requires a balanced approach that considers nutrition, movement, recovery, and lifestyle.