Are you struggling to lose weight or keep it off? Inflammation may be the culprit! Not only does excess body fat cause inflammation, but inflammation itself can also lead to weight gain and stubborn weight loss.
Sometimes being overweight is a risk factor for certain chronic diseases – but do you know why? Inflammation is believed to be the missing link between weight and health concerns like diabetes, heart disease, cancer, autoimmune disease, and more.
Research shows that obesity is a chronic low-grade inflammatory state, increasing the risk of disease development. Inflammation can also reduce insulin sensitivity, causing the body to store more fat and making weight loss even more challenging.
This is a vicious cycle of inflammatory responses, but it’s not a losing battle. Fundamental lifestyle changes, such as an anti-inflammatory diet, can stop the inflammatory cascade and help you regain control of your health.
In this article, I’ll explore how body fat causes inflammation, its role in weight gain, and how it can be a barrier to weight loss. I’ll also share some tips to reduce chronic inflammation (Hint: sustainable lifestyle changes are the way to go!)
Read on for everything you need to know about weight and inflammation.
Excess Weight & Inflammation Explained
Excess weight, obesity and weight gain lead to higher levels of chronic inflammation. When fat cells are overloaded with energy, they release pro-inflammatory chemicals, creating a state of chronic low-level systemic inflammation.
Systemic inflammation is linked to a higher risk of chronic diseases such as diabetes, cancer, heart disease, and autoimmune disorders. That’s one of the key reasons having a high body fat percentage is a health risk.
Technically, it’s not about the number on the scale. Excess body fat is the true culprit in raising inflammation levels. We often overlook that fat (adipose tissue) is an endocrine organ that communicates with the rest of the body. Fat tissue can affect our hormone levels, metabolism, and immune system.
When fat cells are pushed to their metabolic limits, storing more energy than they’re designed to, they create an inflammatory chain reaction in the body.
There are several ways that fat tissue increases inflammation:
- Release of inflammatory mediators like tumour necrosis factor α and interleukin 6
- Reduced production of adiponectin (which combats inflammation and insulin sensitivity)
- Prompting the liver to create more pro-inflammatory C-reactive protein
The biggest inflammatory culprit is visceral fat, which we often call abdominal, tummy or brown fat. That’s why measuring waist circumference and body fat percentage is a better health indicator than BMI alone.
So how does this inflammation create a cycle of weight gain? Read on to find out!
Does Inflammation Cause Weight Gain?
Chronic inflammation contributes to weight gain and obesity, as well as difficulty losing weight, even if you’re eating a healthy diet and exercising regularly.
A 2022 study also suggests that acute (short-term) inflammation can lead to weight gain, even after the inflammatory response is halted. The takeaway: it’s better to tackle inflammation sooner rather than later!
Here are some of the reasons chronic inflammation and weight gain are linked:
- Chronic low-level inflammation decreases the body’s insulin sensitivity. This is a big challenge in weight management, and if unmanaged, it usually develops into Type 2 Diabetes (the fastest-growing chronic disease globally).
- Inflammation can increase appetite and causes food cravings. The foods we crave tend to be processed, sugary, salty and fried – all pro-inflammatory and high in calories. The more we eat, the more we crave, and the more we need to feel satisfied.
- Chronic inflammation can lead to health problems. Symptoms like fatigue, depression and joint pain make it harder to stay active, an additional barrier to weight loss.
Excess weight also increases the body’s response to other causes of inflammation. For example, obese individuals have a heightened chemical response to inflammatory foods in their diet. Many processed, fried, sugary and high-fat foods trigger a pro-inflammatory response, and a high caloric intake can fuel further weight gain.
In addition to diet, other factors like stress, lack of sleep and unhealthy eating habits can all contribute to systemic inflammation. That’s why broader lifestyle changes are needed to reduce inflammation, lose body fat and manage weight effectively.
The good news? Tackling inflammation in the body can help you lose weight and reduce long-term health risks.
Is My Weight Causing Chronic Inflammation?
Carrying more fat than the body needs to function is a leading cause of inflammation. So how do you know if you’re at risk?
BMI isn’t the best metric for health since it doesn’t consider body composition. To calculate if you’re at a healthy weight, you need to look at three numbers:
- Body Mass Index
- Waist Circumference
- Body Fat Percentage
You can also measure inflammation in the body with a blood test for inflammatory biomarkers. Weight-related inflammation can be detected as increased pro-inflammatory cytokines like TNF alpha and Il6 and pro-inflammatory proteins like C-reactive protein (CRP).
Learn more about waist circumference in this guide: How to Measure Your Waist & What It Means
How to Reduce Inflammation & Lose Weight
Be warned: the stress of crash diets and extreme exercise plans can increase inflammation. That’s why sustainable lifestyle changes are the only effective solution.
Here are my best tips to reduce inflammation for weight loss:
1. Eat an Anti-Inflammatory Diet: Choose a whole food diet containing plenty of anti-inflammatory foods: colourful fruits, green leafy vegetables, and healthy fats like omega-3s. Limit your intake of inflammatory foods like added sugars, saturated fats and processed snacks.
2. Exercise Regularly: Regular exercise is excellent for weight management and reducing inflammation. Avoid overtraining, though, as this can be inflammatory. Aim for at least 30 minutes of cardio or strength training, spaced out over 3 or 4 days per week.
3. Reduce Stress: Chronic stress leads to increased inflammatory levels, so it’s essential to find something that works for you – whether that’s working out, yoga, meditation, or journaling. Evaluate sources of stress in your life, like toxic relationships or high-pressure jobs – is it time to make a change?
4. Improve Sleep: Inadequate or poor quality sleep is linked with higher inflammation levels, especially in conjunction with stress and poor diet. On the other hand, getting enough sleep helps with weight loss. Stick to a sleep schedule and practise good sleep hygiene to get more quality rest.
Looking for more actionable advice to tackle inflammation? Don’t miss my free ebook download below!
Next Steps (+ Free eBook)
Reducing the risk of chronic disease is one of the most common motivations to lose weight. When it comes to looking after your long-term health, managing weight and inflammation go hand in hand!
If you’re ready to make a change, I’ve put together a FREE Inflammation Solutions eBook to help you get started.
As a nutritionist, I’ve worked with clients to manage weight and inflammation for over 25 years. I’ve seen the toll that chronic inflammation takes if it’s unaddressed, including weight loss struggles and chronic disease.
My Inflammation Solutions eBook gives you the tools to:
- Understand how inflammation affects the body
- Detect warning signs of inflammation
- Reduce inflammation naturally with lifestyle changes
You’ll even find a 1-week meal plan complete with recipes – and all of this is free to download!
Get your FREE copy here: Inflammation Solutions eBook by Amelia Phillips (BHSc, MNut)
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