5 Worst Habits That Surprisingly Cause Weight Gain While Trying to Lose Weight

Only sticking to a low-calorie diet

A low-calorie diet may prevent adequate intake of necessary nutrients. In particular, deficiencies in protein, vitamins, and minerals can lead to muscle loss and a decrease in metabolic rate. The National Institutes of Health (NIH) explains that nutritional deficiencies are related to weight gain. Additionally, research from Harvard University warns that extreme low-calorie diets may actually lower basal metabolic rate, making weight loss more difficult. While low-calorie diets can be effective for short-term weight loss, they may cause muscle loss and metabolic decline in the long term.

Excessive consumption of healthy snacks

Mayo Clinic emphasizes that even healthy snacks can lead to weight gain if consumed excessively. For example, nuts are widely known as a healthy food because they are rich in unsaturated fats, protein, vitamins, and minerals. Nuts can provide a sense of fullness even in small amounts, but it can be difficult to control the portion size, and they are high in calories, so overeating can lead to weight gain. No matter how healthy a snack is, it is important to consume it in moderation by calculating the appropriate amount.

Insufficient fluid intake

Dehydration often causes confusion between thirst and hunger. According to a study by Harvard T.H. Chan School of Public Health, many people mistake thirst for hunger and overeat. This is especially true when high-calorie foods are consumed instead of beverages, leading to weight gain. It also points out that insufficient hydration during dieting can impair metabolic functions, making weight loss more difficult. Adequate water intake stimulates metabolism and promotes calorie burning. It is recommended to drink at least 8 glasses of water a day.

Irregular meal times

Irregular eating habits can increase blood sugar variability. This causes a cycle where blood sugar drops sharply during fasting and rises rapidly after meals, leading to increased insulin resistance and eventually weight gain. Researchers at Stanford University explain that irregular eating patterns can destabilize metabolism and induce fat accumulation.

Calorie intake needed during exercise

After exercise, it is important to consume food for energy expenditure and muscle recovery. However, excessive food intake after exercise can lead to weight gain. In particular, many people tend to eat high-calorie foods thinking that they need energy after working out. However, this compensatory mindset can cause you to consume more food than usual, leading to weight gain, so caution is needed. Additionally, rehydration during exercise is important, but choosing sports drinks or sugary beverages can result in extra calorie intake, which may lead to weight gain, so careful hydration is necessary.