You're gaining weight eating vegetables because calories still count, and added fats (oils, butter, creamy dressings), sugary sauces, large portions of starchy veggies (potatoes, corn, peas), or eating veggies in addition to your normal food (not instead) can create a calorie surplus, leading to weight gain, even with healthy choices. The source of calories matters less than the total intake, so watch your preparation, portion sizes, and substitutions.
Vegetables contain two types of fiber: insoluble fiber and soluble fiber. Soluble fiber retains water and insoluble fiber does not. If you are not able to break down the fiber, it can slow digestion and cause water retention. This will cause you to gain weight from the excess water and undigested fiber.
You Might Be Eating Too Little
You may think that eating less than recommended portions can help accelerate your weight loss, but doing this actually causes your body to conserve energy by reducing the number of calories you burn.
Truly anything eaten in excess can cause weight gain. I generally like to have my patients focus on non-starchy vegetables (like leafy greens) rather than starchy vegetables (like potatoes, yams, and squash).
Yes, as long as you are in a calorie deficit. Incidentally it's easier to be in a calorie deficit when eating lots of vegetables.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
However, some vegetables, like potatoes, have unjustly earned the badge of being “bad” for weight loss. Often referred to as starchy vegetables, these veggies are higher in calories and carbohydrates, leading some to believe that starchy vegetables should be avoided if you're trying to lose weight.
Broccoli, like other non-starchy vegetables, is beneficial for weight management due to being low in calories and rich in fiber. The fiber and water content of broccoli may help you stay full longer due to slowed digestion, and adding broccoli to your diet may help crowd out higher-calorie and ultra-processed foods.
Aim to fill two-thirds of your plate with vegetables, whole grains and beans, and limit lean animal protein to the remaining third. While Rosemond says that most people struggle to eat enough vegetables, it is possible to eat too many, which can cause gas, bloating or diarrhea.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
If the weight fluctuation is very rapid (for example, a weight increase of 1-3 kg from one day to the next), it's definitely water, because fat doesn't accumulate that quickly! If it's water retention, swelling is often localized, manifesting as puffiness in the legs, ankles, hands, and abdomen.
Unexplained weight gain can often happen when your individual caloric needs – or the number of calories you body needs to function well each day – goes down, but your eating habits haven't changed. Reasons why you may need fewer calories include aging, menopause and lifestyle choices.
Do resistance training and high-intensity workouts – Lifting weights and doing exercises that use resistance weights or the weight of the body helps build muscle. Muscle mass has a higher metabolic rate than fat, which means that muscle mass requires more energy to preserve and may increase your metabolism.
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
Researchers found that while eating more fruit and vegetables overall can promote weight loss, study participants who ate more starchy vegetables, such as potatoes, corn, and peas, tended to gain weight.
Visceral fat is deep belly fat that can raise the risk of many chronic illnesses. Dietitians say some vegetables may be especially effective for reducing visceral fat. These include spinach, cauliflower, Brussels sprouts, artichokes and cabbage.
Broccoli & Other Cruciferous Vegetables
However, they also contain chemical compounds called thiocyanates. “When consumed in very large amounts, thiocyanates can block or limit the body's ability to absorb iodine, a mineral found in some foods,” says Dr.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
Adele lost significant weight over two years through intense, consistent exercise (strength training, Pilates, hiking, boxing) and focusing on nutrition, driven by managing anxiety, rather than a specific diet, though she denied intermittent fasting or the Sirtfood diet despite reports. She worked with trainers, built muscle through weights, and exercised multiple times a day, prioritizing overall strength and well-being, not just weight loss, and stressed the importance of mental health in her journey, according to People.com and Vogue.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
Q: How did Khloé Kardashian lose 40 pounds? Khloé lost weight by sticking to a healthy, balanced diet and committing to regular exercise, including strength training and cardio. She avoided quick fixes like weight loss drugs and focused on sustainable lifestyle changes.