Is Inflammation Draining Your Energy and Causing Stubborn Weight Gain?

If you’ve been trying to shed a few pounds but find that the scale won’t budge despite your best efforts, inflammation might be a culprit you’re overlooking. Sure, the traditional wisdom of “calories in, calories out” plays a role in weight loss, but can body inflammation cause weight gain? Research says yes. Chronic inflammation is increasingly being recognised as a key factor that can hinder your progress.

Reducing inflammation isn’t just about feeling better-it’s also critical for long-term weight management. Discover how inflammation and weight gain are connected and find actionable strategies to help break the cycle of inflammation and excess weight.

What is body inflammation?

Inflammation is the body’s natural response to injury, infection, or harmful stimuli. When your body senses a threat, it triggers inflammation to protect itself. There are two types of inflammation: acute and chronic.

Acute inflammation

Acute inflammation is the body’s short-term defence mechanism. For example, when you get a cut, your immune system sends white blood cells to the area to fight off infection. The resulting redness, swelling, and pain are all signs of this healing process, which typically resolves itself quickly.

Chronic inflammation

Chronic inflammation, on the other hand, is long-lasting and can occur when the immune system continues to fire off its defences without a clear target. This type of inflammation has been linked to a variety of health conditions, including heart disease, type 2 diabetes, and, yes, weight gain. Unlike acute inflammation, which helps you heal, chronic inflammation can gradually damage tissues and organs over time.

What are the key causes of chronic inflammation?

So, what triggers chronic inflammation? Several factors come into play:

• Poor diet: A diet high in processed foods, refined sugars, and unhealthy fats can lead to inflammation.
• Chronic stress: Prolonged stress increases cortisol, a hormone that can promote inflammation when elevated over time.
• Lack of exercise: A sedentary lifestyle can exacerbate inflammation, while regular physical activity helps reduce it.
• Sleep deprivation: Not getting enough sleep can spike inflammatory markers in the body.

When inflammation becomes chronic, it may not be as obvious as a swollen cut or a sore joint-but its effects can still be felt throughout the body, often in the form of stubborn weight gain.

The link between inflammation and weight gain

So, how exactly does inflammation lead to weight gain? The connection isn’t always obvious, but research shows that chronic inflammation can disrupt critical metabolic processes, making it harder to lose weight or even maintain a healthy weight.

How inflammation affects hormones and metabolism

When your body is inflamed, it starts producing proteins known as cytokines, which interfere with hormone signalling. This can have a direct effect on metabolism and fat storage.

• Insulin resistance: Insulin is the hormone that helps your cells absorb glucose from the bloodstream to use for energy. When inflammation is present, your cells may become resistant to insulin, which means they can’t efficiently absorb glucose. As a result, your body stores the excess glucose as fat, particularly around the abdomen. Insulin resistance is often a precursor to type 2 diabetes and is closely linked to weight gain.
• Leptin resistance: Leptin is the hormone responsible for regulating hunger and signalling when you’re full. Chronic inflammation can lead to leptin resistance, meaning your brain doesn’t receive the signal to stop eating. As leptin levels become disrupted, your appetite increases, metabolism slows down, and fat continues to accumulate.

The science behind inflammation and weight gain

Several studies have explored the link between inflammation and weight gain. One study showed that C-reactive protein (CRP)-a key marker of inflammation-increases as body weight increases. This study suggests that as fat accumulates, particularly in visceral areas like the abdomen, inflammation is triggered and sustained. This ongoing inflammation disrupts metabolic processes, leading to further fat storage and weight gain.

Another study revealed that adipose tissue (body fat) itself can produce inflammatory molecules, creating a vicious cycle where weight gain leads to more inflammation, which in turn leads to more weight gain.

How inflammation slows down your metabolism

Chronic inflammation doesn’t just mess with your hormones-it also has a direct effect on your metabolic rate. Here’s how it works:

Slower calorie burning

Inflammation can impair the function of the mitochondria, the parts of cells responsible for converting nutrients into energy. When mitochondria are less efficient, the body burns fewer calories, even at rest. This leads to a slowed metabolism, making it harder to lose weight and easier to gain it, even if you’re eating the same amount of food as before.

Increased fat storage

Inflammation also shifts the body into fat-storage mode. When cytokines are elevated, your body prioritises storing fat-especially around the belly-because it views the inflammation as a stressor. This creates a metabolic environment that’s conducive to weight gain rather than weight loss.

The role of cortisol

Chronic stress and inflammation often go hand in hand. When your body is constantly inflamed, cortisol levels remain high. Elevated cortisol not only increases appetite but also encourages fat storage, particularly in the abdominal region. This is why reducing stress and inflammation is critical for breaking the cycle of weight gain.

Foods and lifestyle habits that trigger inflammation

Certain foods and habits are known to stoke the fires of inflammation. By cutting them out or reducing their presence in your life, you can start to turn the tide.

Foods that trigger inflammation

• Processed foods: Packaged snacks, fast food, and frozen meals are often filled with trans fats, refined carbohydrates, and sugar, all of which contribute to inflammation.
• Added sugars: High sugar intake, especially from sugary drinks, desserts, and processed snacks, spikes inflammation.
• Refined carbs: Foods like white bread, pasta, and pastries are made from refined grains, which can cause blood sugar spikes and, over time, promote inflammation.
• Trans fats: These unhealthy fats, often found in fried foods and baked goods, are known to elevate inflammatory markers in the body. 

Inflammatory lifestyle habits

• Lack of sleep: Consistently getting less than seven hours of sleep can raise inflammatory markers and contribute to weight gain.
• Sedentary lifestyle: A lack of regular physical activity increases the risk of inflammation.
• Chronic stress: High stress levels can elevate cortisol, perpetuating both inflammation and weight gain.

How to reduce inflammation and prevent weight gain

 

If you want to lose weight and improve your overall health, reducing inflammation is key. Here are some strategies to help you get started.

1. Incorporate anti-inflammatory foods

• Omega-3 fatty acids: Found in fatty fish like salmon, as well as in flaxseeds and walnuts, omega-3s have powerful anti-inflammatory properties.
• Leafy greens: Spinach, kale, and broccoli are rich in antioxidants that help combat inflammation.
• Berries: Berries like blueberries and strawberries are high in fibre and antioxidants, both of which are essential for fighting inflammation.
• Healthy fats: Incorporate plant-based oils, nuts, and avocados into your diet to help reduce inflammation.

2. Skip processed foods and added sugars

Reducing your intake of processed foods and sugary snacks can make a significant difference in your inflammation levels. Aim to eat whole, minimally processed foods that provide nutrients without irritating your body.

3. Focus on gut health

A healthy gut is crucial for managing inflammation. Fermented foods like yogurt, sauerkraut, and kefir can help improve gut health, reducing the risk of inflammation.

4. Get enough sleep

Sleep is just as important as diet and exercise when it comes to reducing inflammation. Aim for seven to eight hours of quality sleep each night to allow your body to repair itself.

5. Manage stress

Chronic stress fuels inflammation, so finding ways to reduce stress is essential. Try incorporating stress-relieving practices like meditation, yoga, or even just going for a walk in nature.