Creeping Weight

Why You’re Gaining Weight Despite Being Active and “Eating Right”

It’s one of the most frustrating feelings: you’re exercising regularly, making mostly healthy food choices, and yet the number on the scale keeps creeping up. You might be left wondering, What am I doing wrong?

The answer often isn’t about failure or lack of effort—it’s about understanding the complex balance of energy, hormones, lifestyle habits, and mindset. Here’s a look at some of the common reasons you might be gaining weight even while leading what feels like a healthy lifestyle:

1. You're Eating “Healthy” But Not in the Right Portions

Nuts, avocados, protein bars, smoothies—these are all considered healthy, but they’re also calorie-dense. Eating large portions of high-calorie healthy foods can easily tip you into a surplus. Just because it’s “clean” doesn’t mean it’s not adding up.

> Tip: Track your intake for a few days—not to obsess, but to build awareness. You may be surprised by how much you're actually consuming.

2. Exercise Makes You Hungrier

Intense training can increase your appetite, and often we overcompensate without realizing it. That post-workout smoothie or extra snack might be more than what your body actually needs to recover.

> Tip: Focus on nourishing your body post-exercise with balanced meals (protein + carbs + fiber), and don’t fall into the trap of “earning” extra food with your workouts.

3. Stress and Sleep Are Sabotaging You

Chronic stress and lack of sleep disrupt hormones like cortisol, ghrelin, and leptin, which regulate appetite and fat storage. You might be doing everything “right” but your body is holding onto weight as a protective mechanism.

> Tip: Prioritize wind-down routines, set boundaries with work, and aim for 7–9 hours of quality sleep.

4. You’re Building Muscle (and That’s a Good Thing!)

If you’ve recently upped your strength training or intensity, your weight gain could be due to increased lean mass—which is metabolically active and actually helps you burn more calories at rest.

> Tip: Look beyond the scale. How do your clothes fit? How’s your energy? Measurements and body composition changes matter more than weight alone.

5. Hidden Sugars, Oils, and Sauces

Packaged health foods (like granola, protein yogurts, or meat substitutes) often contain hidden sugars and fats. Eating out, even “healthy” takeaways, can also sneak in extra calories you’re not accounting for.

> Tip: Aim for whole, minimally processed foods 80–90% of the time. Read labels and don’t be afraid to prep your own meals.

6. You’re Not Actually in a Calorie Deficit

Ultimately, weight loss requires a consistent calorie deficit over time. You may be close to maintenance or even in a small surplus. This is especially common in active individuals who eat intuitively but with large variances between days.

> Tip: Consider getting support from a registered dietitian to assess your needs and fine-tune your approach without over-restricting.

---

The Bottom Line

Gaining weight doesn’t always mean you’re doing something wrong. It’s often a sign that your body needs a different kind of attention—whether that’s rebalancing your meals, checking in with your stress levels, or shifting your mindset from restriction to nourishment.

If this resonates with you, you’re not alone—and you don’t have to figure it out alone either. I work with clients to create sustainable nutrition plans that support your goals, your training, and your lifestyle.

Reach out if you'd like to chat about your goals or schedule a personalised nutrition review.