A breezy guide to weight gain (and how to outwit it) for the busy, the brilliant, and the baffled
Let’s not sugarcoat it—unless we’re talking about that sneaky 3 PM muffin that’s now eyeing you from your browser history.
If your clothes are clinging tighter, your scale feels sassier, and your mirror seems to have developed passive-aggressive tendencies, you’re not imagining things. According to research cited by Srividya Kidambi, M.D., endocrinologist and codirector of the Froedtert & the Medical College of Wisconsin Medical Weight Loss and Bariatric Surgery Program, most people gain 1 to 2 pounds per year starting in early adulthood. It adds up—quietly, steadily, like a subscription you forgot to cancel .
Metabolism: From Ferrari to Golf Cart
Here’s the thing: your metabolism, that once-fiery calorie-burning engine of your youth, slows down as you age—partly because muscle mass naturally declines.
“A lot of weight gain really occurs gradually,” says Dr. Kidambi. “As metabolism slows, body composition changes” .
Translation? You’re burning fewer calories while doing the same things. Like breathing. Sitting. Staring at your inbox and pretending to work.
Sleepless in Your Sweatpants
Poor sleep is like a double agent for weight gain. It messes with your hormones, your appetite, your energy levels—and your willpower.
According to Caroline Apovian, M.D., obesity medicine specialist and codirector of the Center for Weight Management and Wellness at Brigham and Women’s Hospital in Boston, lack of sleep jacks up ghrelin (the hunger hormone), lowers leptin (the fullness hormone), and spikes cortisol, your stress hormone, which encourages fat storage .
So yes, skipping sleep can literally make your body crave pancakes while slowing your ability to burn them off.
Your Meds Might Be Pulling a Fast One
Not every calorie came from cake. Some may be courtesy of your medicine cabinet.
Medications like insulin, beta-blockers, antidepressants, steroids, and even sleeping pills can all contribute to weight gain. They might increase appetite, promote fatigue, or mess with your metabolism.
“Older adults tend to take more medications, and some can contribute to weight gain,” explains Dr. Kidambi. “But there are often other drugs that could treat the issue without causing the same side effects” .
Your move: Ask about weight-neutral alternatives. Because your prescription shouldn’t come with a muffin top.
Genes Load the Gun. Your Habits Pull the Trigger.
Sure, your aunt has the same hips. Your dad swore by second breakfasts. Genetics play a role—but they’re not the whole story.
“The obesity epidemic in the U.S. is largely environmental,” says Dr. Apovian. “Genes don’t change that fast.” She points to increased sedentary lifestyles and ultra-processed food as major culprits .
Dr. Kidambi adds: “What we eat and how we live can influence our genes through epigenetics.” In other words, your daily choices affect how your body uses its genetic blueprint. That means you’re not doomed—you’re in the driver’s seat.
Your Plate Needs a Performance Review
Let’s be honest—most of us don’t have a calorie problem. We have a proportion problem. Our plates are overrun with beige carbs and underrepresented in leafy greens.
Nutrition 101 (aka Dr. Apovian’s cheat sheet):
- 50% of your plate: non-starchy vegetables (salad = the star, not the side)
- 25%: lean protein (chicken, fish, or beans if you’re plant-based)
- 25%: healthy carbs (brown rice, quinoa—not the “pasta with a side of bread” combo)
Need help visualizing? Think of it as a boardroom:
- Vegetables = the boss
- Protein = the COO
- Carbs = the fun intern who occasionally brings donuts
The Sit-Still Spiral
According to the CDC, over 27% of adults 50+ report no physical activity outside of work in the last month . That’s a lot of full-time Netflix with no commercial breaks.
“But exercise isn’t just about weight loss,” says Sukhpreet Singh, M.D., regional medical director for weight management and obesity medicine at Henry Ford Health in Detroit. “It’s about maintaining muscle—which keeps metabolism humming.”
As we age, we actually need more protein and strength training to preserve muscle. And more muscle = more calorie burn. Lose muscle, and your metabolism checks out early—like your coworkers at 4:59 PM.
The Why Behind the What
If you already know how to eat healthy—but just can’t seem to do it consistently—Dr. Singh suggests a deeper check-in.
“Is it an internal barrier, or is it time? Is it stress? Physical limitations?” he asks. “Maybe you’re working night shifts, raising kids, or dealing with chronic fatigue. All of that influences how and why we eat” .
This isn’t about guilt. It’s about strategy.
Final Word: You’re Not Lazy—You’re Human
Weight gain isn’t a moral failing. It’s a result of living in a high-speed, highly-processed, ultra-busy world with a metabolism that prefers naps.
The good news? You can fight back—with laughter, with vegetables, with movement, with questions for your doctor, and with honest reflection.
Hopium Health is here to remind you:
- You’re not broken.
- You’re not doomed.
- And you don’t have to give up pasta—you just need to introduce it to spinach.
Now go forth. Hydrate. Breathe. Ask good questions. And maybe, just maybe, open a window and dance while your coffee brews.
Your body’s listening.
