Why Am I Gaining Weight Even Though I Eat Less?

Many people wonder why they gain weight or fail to lose it, even when they don’t eat large quantities of food. The truth is, weight gain is not solely determined by how much you eat, but also by what you eat, your eating habits, and your body’s metabolic function.

Why You May Gain Weight Despite Eating Less

• Hidden Calories in Small Portions
  Seemingly small or light foods such as bubble tea, fried snacks, baked goods, soft drinks, and packaged treats may contain high levels of sugar and fat. These foods are calorie-dense, leading to fat accumulation even if consume in small amounts.

• Slow Metabolism
  People who lead sedentary lifestyles—such as sitting for work all day—or frequently skip meals may experience a slower metabolism. The body adapts to conserve energy, making it more prone to storing fat.

• Skipping Meals and Eating Heavily Later
  Skipping breakfast or dinner and then eating large portions at lunch or in the evening causes blood sugar levels to fluctuate. This pattern encourages the body to store more fat.

• Lack of Sleep
  Inadequate sleep increases the hunger hormone ghrelin and decreases the satiety hormone leptin. As a result, you may unconsciously eat more, even if your food intake seems normal.

• Eating Too Quickly or Not Chewing Thoroughly
  When you eat too quickly, your brain doesn’t have enough time to receive the “full” signal, leading to overeating. Additionally, insufficient chewing makes digestion harder, which can increase energy absorption.

How to Eat Less and Actually Lose Weight

• Focus on a balanced diet with all five food groups, emphasizing protein and fiber

• Avoid sugary drinks and fried foods—even in small quantities

• Chew thoroughly and take your time while eating

• Exercise regularly to boost your metabolism

• Sleep 7–8 hours each night to regulate appetite hormones

• Drink plenty of water and reduce hidden sugars in beverages

“Eating less but still gaining weight” doesn’t mean you’re doing something wrong—it means your body may need more than just a reduction in food quantity. Choosing nutritious foods, getting adequate rest, and moving your body regularly are the keys to achieving sustainable weight loss.

 

References

• Chularat Hospital. (2022). Why am I still gaining weight despite eating less?
• Institute of Nutrition, Mahidol University. (2021). Why doesn’t eating less lead to weight loss?
• Thai Health Promotion Foundation (ThaiHealth). (2023). 6 reasons why you may still gain weight even when eating less

Translated by : Page Admin.