Which comes first- the weight gain or the inflammation? Is one causing the other to occur?
Weight gain and inflammation are linked, but the relationship may be more cyclical than you think.
If you’re wondering about the connection between these two, how to know if you are experiencing inflammation, want to decrease your inflammation and/or lose weight, then this article is for you.
Come with us as we dive into the research behind inflammation and weight gain. Learn how to decrease your inflammation and lose weight in a sustainable and healthy way.
What is Inflammation?
Inflammation is your body’s response to illness or injury. When your body experiences these things, the immune system becomes inflamed and begins to work to attack the invader and protect your body. There are different types of inflammation that your body might experience:
Acute inflammation. This is a sudden illness or injury that your body works to heal you from. Acute inflammation will resolve quickly.
Chronic inflammation. This can last for several weeks or years. This is most common in disorders, like rheumatoid arthritis or Crohn's disease. It can put your body into a prolonged state of stress.
Causes of Chronic Inflammation
There can be many reasons for chronic inflammation. These may include:
Trauma (physical or emotional),
Prolonged stress,
Lack of sleep,
Toxin exposure,
Autoimmune disorders (like Rheumatoid Arthritis or Lupus),
Obesity,
Smoking,
Excessive alcohol consumption,
Too little or too much exercise. (1)
DoYou Have Chronic Inflammation?
In chronic inflammation, symptoms may look different than acute inflammation. These symptoms can include:
Chronic inflammation can cause big problems in the body. It has been linked to the development of cancer, heart disease, and Type 2 Diabetes. (2)
If you suspect chronic inflammation due to symptoms you are experiencing, talk with your health care provider to prevent further damage from occurring.
Does Inflammation Cause Weight Gain?
It’s a cyclical relationship. You may be wondering though- which comes first, weight gain or inflammation? The short answer- they contribute to each other.
In a 2019 study looking at obesity and inflammation markers, it was found that inflammation was not predictive of weight gain.
Instead, they concluded that inflammation seems to be a “consequence in weight and accumulation of adipose tissue, especially around the waist.” (3)
Chronic inflammation can interfere with your body's ability to regulate insulin, a hormone that controls blood sugar and fat storage.
When insulin levels are consistently high due to inflammation, your body tends to store more fat, particularly around the abdomen.
This process not only makes it harder to lose weight but also can lead to weight gain over time. (4)
In addition to affecting insulin, chronic inflammation can disrupt hormones like leptin, which helps control hunger and energy expenditure.
When leptin doesn’t work properly, it can lead to increased appetite and reduced energy levels, making it easier to gain weight and harder to maintain a healthy weight. (5)
So, while inflammation alone may not directly cause weight gain, it plays a significant role in how your body processes food, stores fat, and regulates hunger.
Wanting to lose weight and keep it off? Read more from our blogs:
How to Manage Inflammation and Prevent Weight Gain
If you’ve been experiencing inflammation, the good news is there are easy and actionable steps you can take to reduce inflammation and its negative effects on your body. Take a look at what you can do:
Get quality sleep. Sleep directly relates to our stress level. Make a regular bedtime routine to ensure your sleep is consistent and high quality.
Exercise regularly. Aim to get 150 minutes of moderate intensity each week. This can be broken up throughout the week- 5, 30 minute workouts. Try brisk walking, strength training, biking, or any other activity that you enjoy.
Manage stress. Being stressed keeps your body on high alert and in a chronic state of inflammation. Try things to decrease stress- exercise, meditate, journal, therapy, etc.
Eat anti-inflammatory foods. There are certain foods that help to decrease inflammation. Check out our Anti-Inflammatory Foods List PDF: Free Guide to Eating for Reduced Inflammation.
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Maintain a Healthy Weight. Excess weight contributes to inflammation, which then contributes to weight gain. Break this cyclical relationship by losing excess weight. We now have access to a new weight loss medication to help- read more about Mounjaro vs. Wegovy.
Anti-Inflammatory Supplements and Natural Remedies
There are several supplements that have evidence of reducing inflammation in the body. Look at these supplements in more detail in this healthline article.
Curcumin
Fish oil
Ginger
Resveratrol
Spirulina
Vitamin D
Bromelain
Green tea extract
Garlic
Vitamin C
Want more ways to naturally help your body? Read about homeopathy for constipation and whether almond milk causes constipation.
Conclusion
Inflammation and weight gain have a connected relationship.
There are two different kinds of inflammation. Chronic inflammation is damaging to our body as our body attempts to fight the inflammation over a long period of time.
There are a variety of symptoms that may appear if you are experiencing chronic inflammation.
Inflammation has not been found to be a main cause of weight gain. However, weight gain and inflammation are cyclically related. More weight gain does cause more inflammation which in turn will create more insulin resistance, which can cause weight gain.
You can take simple steps to help reduce your inflammation by getting quality sleep, reducing stress, exercising regularly, and eating an anti-inflammatory diet.
Taking care of these things can improve your physical and mental well-being.
Gain control and success over your health by working with us at Idaho Nutrition. Our team of Nurse Practitioner and Registered Dietitians partner with you to provide proven strategies to reach your health goals.
We have a weight loss program tailored to meet your individual needs. Contact us today.
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