1. You have an underactive thyroid
The thyroid (a butterfly-shaped gland in the neck) releases hormones into the bloodstream, which help to regulate many of the body's vital systems – including metabolism.
The thyroid uses iodine from the foods we eat to make two hormones: triiodothyronine (T3) and thyroxine (T4). If it produces too much, it can result in an overactive thyroid (hyper-thyroisdism), causing weight loss. Too little and it can lead to an underactive thyroid (hypo-thyroisdism), which in most situations leads to weight gain.
Symptoms of an underactive thyroid can include: feeling cold, tiring easily, dry skin and brittle nails, constipation, depression, memory and concentration problems, hoarse voice, sore, achy and weak muscles, a puffy face, and fluid retention.
Even a marginally under-functioning thyroid can slow your metabolism, and the problem can be easy to miss or confused with the effects of adverse lifestyle changes or other medical conditions, according to Dr. S. Trefzer, a NHS doctor and complementary health practitioner based in East Sussex.
He says: 'Routine NHS thyroid screening tests cannot go into all the details and generally doesn't include T3, and sometimes not even T4. Therefore, even if the routine test results come back fine, there might still be a problem.'
If you're concerned, there are many independent and complementary clinics around the country that offer additional diagnostic and treatment support. Expect to pay around £50 to £100 for a private thyroid test.
2. You're stressed
Scientific research continues to show a link between stress and obesity. So what's going on?
GP Dr Marieke Reddingius explains: 'When your body is under chronic stress, it releases the hormone cortisol, which causes blood sugar levels to rise, ready to fight or flee from an attack. While essential for survival, a problem arises when cortisol is released in large, continuous doses, as it can lead the body to store fat, particularly around the waist.'
However, it's not just that. As Dr Reddingius says, 'Emotional eating when you're stressed is just as likely to cause weight gain as high cortisol levels.'
If you over-eat when you're feeling stressed, there's a reason why comfort food is so appealing. A study from the University of Texas found that levels of the hunger hormone ghrelin rise during periods of stress, increasing a desire for fattening foods.
If you feel under pressure, take a moment to stop and breathe deeply throughout the day. 'I advise 7/11 breathing. Inhale for seven seconds, then exhale with pursed lips for 11 seconds. It can make a surprising difference,' says Dr Reddingius.
3. You are insulin resistant
When you eat, the food is broken down into glucose, which causes your blood-sugar levels to rise. The pancreas detects the glucose in your system and releases a hormone called insulin. When insulin is functioning as it should, it directs most of the glucose to the cells in your muscles to use as fuel, some to your liver, and very little or none to your fat stores.
But in some people, the system doesn't work as it should. If you are insulin resistant, your cells' insulin receptors barely acknowledge the insulin, which means they don't get the glucose they need. Instead, the excess energy is deposited as fat.
So what causes it? This process develops slowly over years and can be triggered by eating a diet overloaded with refined carbs – things like white bread, pasta, pizza, crackers, crisps, sweets and sugary drinks.
People who are insulin resistant tend to carry weight around the middle, and may crave carbs, tire easily and have trouble concentrating. They're then at risk of type 2 diabetes.
The good news is that you can do something about it – with exercise. Studies show that after exercising, muscles become more sensitive to insulin. And the more muscle your body has, the better it is at controlling blood sugar levels.
4. You have poor gut flora
There are trillions of bacteria living in your gut which help to digest food, produce vitamins, regulate hormones and excrete toxins. Like a rainforest, your gut microbiota is an interdependent ecosystem and needs to be in balance to work efficiently.
'If you have too many unhealthy bacteria, parasites or yeast organisms in your gut flora, or not enough good bacteria (like Lactobacillus or Bifidobacteria), this can result in irritable bowel syndrome, inflammation, and long term poor health,' says Dr Trefzer.
A growing body of evidence suggests that the quality of our gut flora affects how many calories we absorb from food, as well as influencing our metabolism, hunger hormones and sensitivity to insulin.
Our gut microbiota is inherited in some part, but can be influenced by a variety of things – from exposure to antibiotics in childhood, to poor diet and lifestyle.
To improve the bacteria in your gut, eat plenty of fibre and prebiotic foods, such as leeks, asparagus, onions, kale, and artichoke. At the same time, cut back on refined carbs, sugar and alcohol.
5. You're not getting enough sleep
One poor night's sleep isn't going to make you pile on the pounds, but if you regularly get less than six or seven hours a night, it could lead to weight gain.
Lots of studies have shown a link between lack of sleep and obesity. In addition to short sleep duration, evidence suggests that sleep disturbance, such as obstructive sleep apnoea and poor sleep quality, may also increase the risk of obesity.
Recent research has found that a sleep-starved body produces less leptin, a hormone that suppresses appetite, while increasing the hunger hormone ghrelin. As a consequence, people eat more calories and prefer fatty foods after a bad night's sleep.
Tiredness also dulls activity in the brain's frontal lobe, the locus of decision-making and impulse control, while stimulating the brain's reward centres, making it look for something pleasant – like another slice of cake.
Not only does a sleepy brain crave fattening food, it also lacks the control to say no – it's no wonder sleep deprivation leads to overeating and weight gain. - Prima
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