---
description: Weight control is influenced by more than your daily calorie intake
title: 5 Non-Diet Factors That Can Affect Your Weight
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## Diet & Nutrition
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# 5 Non-Diet Factors That Can Affect Your Weight
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Mar 3, 2015 1:00 PM CUT
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Mar 3, 2015 1:00 PM CUT
For years I’ve heard experts say, “Weight loss simply comes down to calories in versus calories out.” But throughout my years as a practitioner, that simple philosophy hasn’t rung true. I’ve seen [clients](http://cynthiasass.com/services/coaching-counseling-a-more.html "undefined") break a weight loss plateau after _increasing_ their calorie intake—swapping processed “diet” food for whole, nutrient-rich clean foods and changing up their meal balance and timing.
I’ve also found that stressed-out, sleep-deprived clients have a more [difficult time losing weight](http://www.health.com/health/gallery/0,,20807507,00.html "undefined"), which has been backed by numerous studies. And now, research shows that a number of other lifestyle and environmental factors also play roles in influencing metabolism and weight control.
Here are five on my radar, and tips for combating them.
**Artificial additives**
Just-released animal research from Georgia State University found evidence that [artificial preservatives](http://www.nature.com/news/food-preservatives-linked-to-obesity-and-gut-disease-1.16984 "undefined") used in many processed foods may be associated with metabolic problems, such as glucose intolerance and obesity. In rodents genetically prone to inflammatory gut diseases, the chemicals led to an increase in the severity and frequency of metabolic problems. Scientists believe the effects are due to [changes in gut bacteria](http://news.health.com/2015/02/27/additives-in-processed-foods-may-alter-gut-bacteria/ "undefined"). When chemicals break down the mucus that lines and protects the gut, unhealthy bacteria come into contact with gut cells, which triggers inflammation, and as a result, changes in metabolism.
**Combat it:** This is preliminary research, but even more of a reason to read food labels and eat clean. When buying anything that comes in a box, bag, or jar, read the ingredient list first. My philosophy is that it should read like a recipe you could whip up in your own kitchen. For more info check out my previous post [What Is Clean Eating?](http://news.health.com/2014/01/09/what-is-clean-eating/ "undefined")
**Read more:** [16 Ways to Lose Weight Fast](http://www.health.com/health/gallery/0,,20501331,00.html?xid=time-non-diet-030215 "undefined")
**Shift work**
Researchers from the University of Colorado at Boulder found that people who work the [night shift burn fewer calories](http://artsandsciences.colorado.edu/magazine/2014/11/night-workers-burn-less-energy/ "undefined") during a 24-hour period than those who work a normal schedule. The difference can lead to weight gain, even without an increase in calories. In other words, when you throw off your body’s circadian rhythm, your normal diet can suddenly become excessive due to a metabolic slowdown. This parallels research which found a relationship between body clock regulation, gut bacteria, and metabolism. When mice received gut bacteria from jet-lagged humans, they [gained significant amounts of weight](http://www.eurekalert.org/pub%5Freleases/2014-10/wios-rab102114.php "undefined") and had abnormally high blood sugar levels.
**Combat it:** If you work when most people are sleeping, or you travel through different time zones, seek out nutrient-rich foods that help boost satiety, increase metabolic rate, and regulate hunger, including fresh veggies and fruit, beans and lentils, nuts, ginger, hot peppers, and good old H2O. For more tips check out my previous post [9 Natural Appetite Suppressants That Actually Work](http://news.health.com/2013/03/14/9-appetite-suppressants-that-actually-work/ "undefined").
**Read more:** [Best Superfoods for Weight Loss](http://www.health.com/health/gallery/0,,20475957,00.html?xid=time-non-diet-030215 "undefined")
**Weight criticism**
University College London researchers found that over a four-year period, people who experienced weight discrimination or [“fat shaming” gained weight](https://www.ucl.ac.uk/news/news-articles/0914/110914-Fat-shaming-does-not-encourage-weight-loss/ "undefined"), while those who did not shed pounds. Another study from Renison University College at the University of Waterloo found that over five months, women with loved ones who [were critical of their weight](http://uwaterloo.ca/news/news/family-criticizing-your-weight-you-might-add-more-pounds "undefined") put on even more pounds.
**Combat it:** You may not be able to control the type or amount of support you receive from others, but there are effective techniques for improving your personal mindset. For example, practicing mindfulness meditation has been shown to help reduce stress, lower hunger hormones, and prevent weight gain. In a study published in the _Journal of Obesity_, this practice led to a [greater loss of belly fat](http://www.ucsf.edu/news/2011/12/11091/stress-reduction-and-mindful-eating-curb-weight-gain-among-overweight-women "undefined"), without following a calorie-counting diet. I teach it in my private practice and I devoted an entire chapter to meditation in my upcoming book, _Slim Down Now_($20, [amazon.com](http://www.amazon.com/Slim-Down-Now-Pounds-Inches/dp/0062311832/ref=sr%5F1%5F1?s=books&ie=UTF8&qid=1425083195&sr=1-1&keywords=slim+down+now "undefined")). If you’re a newbie, check out [UCLA’s online classes](http://marc.ucla.edu/ "undefined").
**Read more:** [11 Reasons Why You’re Not Losing Belly Fat](http://www.health.com/health/gallery/0,,20807507,00.html?xid=time-non-diet-030215 "undefined")
**Environmental chemicals**
It may seem odd for a nutrition professor to study [flame retardants](http://www.unh.edu/news/releases/2015/02/lw16obesity.cfm "undefined"). But one such professional at the University of New Hampshire found that these substances—which are found in everything from furniture to carpet padding and electronics—trigger metabolic and liver problems that can lead to insulin resistance, a major cause of obesity. Compared to a control group, rats exposed to these chemicals experienced dramatic physiological changes. In just one month, levels of a key enzyme responsible for sugar and fat metabolism dropped by nearly 50% in the livers of rats exposed to flame retardants. According to the researcher, the average person has about 300 chemicals in his or her body that are man made, and we’re only beginning to understand the possible effects.
**Combat it:** You can’t eliminate your exposure to synthetic substances, but you can limit it. You can now find natural products in nearly every shopping category, including cosmetics, cleaning supplies, toys, and household goods. For help, check out resources and guides from organizations like the [Environmental Working Group](http://www.ewg.org/consumer-guides "undefined").
**Read more:** [Get a Flat Belly in 4 Weeks](http://www.health.com/health/gallery/0,,20793274,00.html?xid=time-non-diet-030215 "undefined")
**Genetics**
It’s no surprise that we take after our parents when it comes to body type, but new research shows that the [type of bacteria](http://www.medicalnewstoday.com/articles/285122.php "undefined") that live in our digestive systems are also influenced by genetics. That’s an important finding, because more and more research indicates that [gut bacteria](http://news.health.com/tag/gut-health/ "undefined") are strongly connected to weight control. Scientists at King’s College London found that identical twins had a similar abundance of specific types of gut bacteria, compared to non-identical twins. This indicates that genes strongly influence bacteria, since identical twins share 100% of their genes, while non-identical twins share about 50% of their genes. They also found that the presence of a specific type of bacteria was most influenced by genetics, and that type strongly correlated with leanness. In fact, transplanting this bacteria to the digestive systems of mice caused the animals to gain less weight than those that did not receive the bacteria.
**Combat it:** You can’t change your genetics, but there’s a great deal of research now about how you can transform your good gut bacteria. The top strategy: avoid artificial and processed foods, and load up on a variety of whole, plant-based foods, including vegetables and fruits, whole grains, beans and lentils, and [fermented foods](http://www.health.com/health/article/0,,20851978,00.html "undefined") like kimchi and sauerkraut. For more about how to eat more plant-based foods, check out my previous post [5 Delicious Pasta Alternatives.](http://news.health.com/2014/04/25/5-delicious-pasta-alternatives-with-a-fraction-of-the-calories/ "undefined")
_Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics._
[_This article originally appeared on Health.com._](http://news.health.com/2015/02/27/5-non-diet-factors-that-can-affect-your-weight/ "undefined")
_Read next:_ [_7 Reasons Why You’re Working Out and Still Not Losing Weight_](http://time.com/3683118/working-out-not-losing-weight/?xid=time%5Freadnext "undefined")
### QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)
Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME
Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME
Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: A turkey burger or a sirloin burger? Getty Images (2)
Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Almonds or pretzels? Getty Images (2)
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Special K or eggs? AP; Getty Images
Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME
Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)
Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME
Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME
Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
[_Listen to the most important stories of the day._](http://time.com/newsletter/the-brief/?sl%5Fautoplay=true&xid=spl-fullbrief-article "undefined")
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