Does Inflammation Cause Weight Gain?

Weight Loss and Inflammation

Inflammation is an issue of modern living that affects each of us in different ways. While we’re constantly exposed to things that promote inflammation, we can make it worse through our everyday choices. While some inflammation is normal and serves a purpose for our health, ongoing inflammation is problematic.

Everything is connected in our health. Chronic inflammation is associated with a higher risk for diseases and plays a role in obesity. Does inflammation cause weight gain? While it may not be a simple case of cause and effect, understanding the association can help you achieve your weight goals and improve your overall well-being.

Understanding Inflammation

Inflammation is a normal and complex immune system response to harmful stimuli, like germs or irritants. It helps defend your body, remove damaged cells, and repair tissues. However, amplified and unmanaged inflammation can harm healthy tissues and disrupt the balance in your body. For this reason, you could say there are “good” and “bad” types of inflammation.

Good inflammation is sometimes called acute inflammation. This is your body’s natural and immediate reaction to injury or infection. This short-lived response is essential for maintaining overall health and preventing further damage and harm.

On the other hand, bad (chronic) inflammation occurs when the immune response persists over an extended period, often without an apparent threat. Instead of protecting the body, chronic inflammation can create an environment for autoimmune disorders, cardiovascular diseases, and metabolic imbalances to develop.

How to tell if you’re experiencing inflammation

We all have inflammation from time to time, but how can you tell when there’s a problem? Because inflammation can manifest in different ways, you should be aware of potential signs, such as:

• Localized redness, swelling, and warmth in a particular area, often accompanied by pain or tenderness if you have an injury or infection
• Fatigue, fever, and overall malaise (not feeling well), which could indicate that your immune system is engaged in a broader reaction
• Changes in appetite
• Changes in bathroom habits
• Unintentional weight changes

If you’ve noticed symptoms like these, speak with your healthcare provider. In some cases, they may recommend measuring certain inflammatory biomarkers like:

• C-reactive protein (CRP) is a substance in your blood produced by the liver in response to inflammation in the body.
• Erythrocyte sedimentation rate (ESR) measures the rate at which red blood cells settle in a tube over a specified period.

Note that these biomarkers are nonspecific, meaning that they indicate the presence of inflammation in your body, but not the specific location or cause. They are intended to be used in conjunction with other clinical data to evaluate inflammation — and then create a plan of care.

Does Inflammation Cause Weight Gain?

Can inflammation cause weight gain? Chronic inflammation is linked to various health conditions. While there may not be a direct cause-and-effect for weight gain, inflammation can influence factors that contribute to weight-related issues. In other words, if you’re struggling to achieve or maintain a healthy weight, low-grade systemic inflammation may be involved.

First, inflammatory signals can interrupt your appetite, promoting cravings for sugary, ultra-processed foods. These types of foods tend to contribute “empty calories”, meaning they are high-calorie but low in healthy nutrients like fiber, antioxidants, vitamins, and minerals. As a result, they can promote unwanted weight gain or inhibit weight loss. Furthermore, chronic inflammation is associated with insulin resistance and metabolic syndrome, which can contribute to weight loss troubles.

Additionally, having more fatty tissue means your body holds onto more toxins and increases the circulation of estrogen, promoting imbalances. When we’re carrying around extra weight, fat cells struggle to do their primary job of storing extra calories as fat. Instead, they become more than said storage units, promoting inflammation. When healthy weight loss can be achieved, these stressed fat cells return to their normal size and activities in the body.

5 Practical Tips to Reduce Inflammation

Now that we have a better picture of how inflammation and weight management are related, you’re probably wondering what you can do about it. Here are 5 ways you can reduce inflammation and more easily achieve your weight loss goals.

1. Eat an anti-inflammatory diet

Nutrition is key to managing inflammation. The standard American diet (SAD) is characterized by a high intake of pro-inflammatory, ultra-processed foods that are typically full of added sugar, sodium, and saturated fats.

Instead, consider how you can transition to an anti-inflammatory and antioxidant-rich diet. This means prioritizing nutritious, minimally processed foods like fruits, veggies, fatty fish rich in omega-3s, nuts, seeds, and whole grains. Add more herbs and spices to your meal prep for added anti-inflammatory benefits, such as turmeric, ginger, and cinnamon.

2. Reduce stress

We all experience stress from time to time, which is normal. But if you’re constantly feeling stressed, this can promote immune system dysregulation and inflammation. One way your body responds to stress is to trigger the release of hormones like cortisol, promoting low-grade inflammation when consistently elevated.

Think about what stress-reducing practices you have in place and how to make them more habitual. Examples include mindfulness meditation, deep breathing, yoga, aerobic exercises, journaling, or listening to calming music.

3. Improve sleep

Inadequate rest makes stress and inflammation worse. Experts recommend adults get at least 7 hours of quality sleep per night. If you struggle with your sleep, consider these tips for improvement:

• Go to sleep and wake up at the same time, even on the weekend
• Create a sleep-promoting environment, using comfortable bedding and pajamas, adequate darkness, or a noise machine if needed
• Mind the temperature, as rooms that are too hot or too cold tend to wake us up
• Avoid using technology close to bedtime, as blue light can disrupt melatonin production and make it harder to fall asleep and stay asleep

4. Stay hydrated

Water is essential, supporting digestion and transport of nutrients, eliminating waste and toxins from your body, and helping to keep excess inflammation at bay. Dehydration can lead to electrolyte imbalances, potentially impaired cellular functions, and worsened inflammation.

Keep a reusable non-plastic water bottle with you during the day to sip regularly, rather than gulping down all at once. Drinking water before meals can help curb appetite and contribute to a feeling of fullness that helps prevent overeating. Tired of plain water? Try adding herbs, berries, or cucumbers for extra flavor, or rotate in herbal teas and unsweetened seltzer.

5. Incorporate regular moderate exercise

Moving your body is essential for weight loss and wellness, but also helps reduce inflammation. Plus exercise releases endorphins, which make you feel good. Aim to move your body most days of the week intentionally.

This should consist of a variety of exercises you enjoy and can sustain. Rotate aerobic exercises like brisk walking, jogging, cycling, biking, or playing tennis, with strength and resistance training. Incorporating high-intensity interval training (HIIT) can also provide benefits for weight loss, heart health, and metabolic function.

The Takeaway

Inflammation is a part of modern life, and in the short term, it has a purpose for our health. However, systemic inflammation increases the risk of chronic disease and makes weight loss more challenging. Managing inflammation and weight gain requires a combination of good nutrition, regular exercise, stress management, adequate sleep, and hydration. Most important is creating a sustainable and personalized plan that not only supports your weight loss goals but reduces inflammation and boosts your overall wellness.

If you think you may be struggling with inflammation and weight gain, I can help! Schedule a 15-minute complimentary consult to learn more about ways we can work together. Through 1 on 1 or group membership, I work with clients to lay the foundation for better health and equip them with the knowledge and strategies to sustain these changes for long-term success. Let’s get a handle on your wellness, together.