I keep gaining weight even though I eat healthy. What's wrong with me?
I've been eating \"healthy\" for 3 months — salads, grilled chicken, brown rice, no soda, no junk food. But I've gained 5 pounds instead of losing any. I exercise 3 times a week. I'm a 35-year-old woman. I feel like my metabolism is broken. What am I missing?
1 Answer(s)
Your metabolism is almost certainly fine. Here's what's actually happening:
1. You're eating more than you think. \"Healthy\" food can still make you gain weight. A \"healthy\" salad with dressing, nuts, avocado, and croutons can be 800+ calories. A grilled chicken breast with brown rice and vegetables is still 600-700 calories. If you're eating 3 of those a day, that's 2,000+ calories. Track everything in MyFitnessPal for 2 weeks — I guarantee you'll find the issue.
2. Portion sizes. We've all been tricked into thinking restaurant portions are normal. A \"serving\" of brown rice is 1/2 cup cooked, not a full cup.
3. Hidden calories. Olive oil (120 cal per tablespoon), nut butters, \"healthy\" granola, fruit juice — these add up fast.
4. Water retention. If you started exercising, your muscles hold more water. 5 pounds in 3 months could be 2 lbs fat + 3 lbs water. You might actually be losing fat but the scale doesn't show it.
Track your calories for 2 weeks. That's the only way to know for sure.