It’s a scenario that many of us face but rarely talk about openly. Weight gain that creeps up slowly, subtly altering how you feel about yourself and impacting your confidence. For many, it starts innocuously but soon begins to affect everything from your self-esteem to your comfort in your favourite clothes.
“I got married in 2012 and have put on a lot of weight since then. It had been gradual. I have been steadily gaining weight since I met my husband in 2010. I don’t like how I feel when I sit down and my tummy bulges over my jeans. I don’t feel comfortable or as confident as I used to. It makes me feel sluggish. My clothes don’t fit and I don’t feel attractive any more.” — Susan, 45
Susan’s story is all too familiar. The gradual weight gain that seems almost imperceptible at first but eventually starts to weigh heavily on your self-esteem. It’s not just about the numbers on the scale — it’s about the emotional and physical discomfort of seeing your clothes no longer fit and feeling sluggish in your own skin.
The discomfort of sitting down and feeling your tummy bulge, the frustration of not fitting into your clothes, and the impact on your confidence can all be incredibly demoralising. It’s easy to fall into a cycle of blaming yourself, feeling guilty, and then struggling to find the motivation to change. The weight gain is not just a physical burden but an emotional one too, affecting how you see yourself and how you interact with the world.
One common mistake is to focus solely on quick fixes or superficial changes, such as extreme diets or intense exercise regimens that are hard to maintain long-term. While these can lead to temporary weight loss, they often fail to address the root causes of weight gain and can lead to a cycle of weight loss and regain.
Another mistake is ignoring the role that lifestyle and emotional factors play in weight gain. Weight gain often doesn’t happen in isolation but is linked to changes in habits, stress levels, and emotional wellbeing. By not addressing these underlying issues, you’re likely to find yourself in a constant battle with weight, rather than achieving sustainable and lasting results.
Research indicates that weight gain can be influenced by various factors, including changes in lifestyle, stress, and emotional wellbeing. Gradual weight gain, such as that described by Susan, can be linked to changes in dietary habits, physical activity levels, and metabolic rate over time.
Studies show that chronic stress and emotional factors can contribute to weight gain, particularly around the abdominal area. The relationship between stress and weight gain is mediated by cortisol, a hormone that can increase appetite and promote fat storage, especially in the abdominal region .
Furthermore, as people age, their metabolic rate can slow down, making it easier to gain weight and harder to lose it. The combination of these factors can create a perfect storm for gradual weight gain.
The key to overcoming gradual weight gain and restoring your confidence is to take a holistic approach that addresses both the physical and emotional aspects of weight management. Here’s how:
- Mindful Eating: Begin by focusing on how and when you eat. Mindful eating involves paying attention to hunger and fullness cues, eating slowly, and enjoying your food without distraction. This practice can help you better manage portion sizes and reduce overeating.
- Balanced Lifestyle: Rather than resorting to extreme diets or excessive exercise, focus on creating a balanced lifestyle. This includes regular physical activity that you enjoy, a nutritious diet that supports your health, and adequate rest.
- Emotional Support: Address the emotional factors that may be contributing to weight gain. This might include dealing with stress, improving self-esteem, or seeking support from a therapist or coach. Emotional wellbeing plays a crucial role in how you manage your weight and overall health.
- Sustainable Habits: Implement changes that are sustainable in the long term. Quick fixes and drastic measures often lead to temporary results. Instead, focus on making small, manageable changes that you can maintain over time.
- Deep Health Coaching: Working with a health coach can provide the personalised support you need to tackle weight gain from all angles. A coach can help you identify the root causes of your weight gain, develop a plan that fits your lifestyle, and provide ongoing support to help you achieve and maintain your goals.
If Susan’s experience resonates with you and you’re ready to make a change, I’m looking for five individuals who want to regain their confidence, fit comfortably into their clothes, and feel energetic and attractive once again. Reach out to find out more about how my deep health coaching can support you, and receive two weeks of free coaching to get started. Connect on the app here.
References:
- Adam, T. C., & Epel, E. S. (2007). “Stress, eating, and the reward system.” Physiology & Behavior, 91(4), 449-458.
- Rutter, M. (2018). “The role of stress in obesity.” Annual Review of Clinical Psychology, 14, 325-349.
This article aims to address Susan’s concerns and provide a pathway to a more balanced approach to weight management. It’s about finding solutions that go beyond quick fixes, addressing both the physical and emotional components of weight gain to restore confidence and well-being. Connect with me for more info and a couple of weeks free support to see if coaching is right for you. Get started here.