Do you feel discouraged each time you step on a scale? (We’ve all been there.) It can be frustrating when you try your best to exercise or eat healthy but don’t get the results you want. Weight gain is...
Do you feel discouraged each time you step on a scale? (We’ve all been there.) It can be frustrating when you try your best to exercise or eat healthy but don’t get the results you want.
Weight gain is a common concern for a lot of people. However, the chances of having an unhealthy weight may be higher in those with attention-deficit/hyperactivity disorder (ADHD).
Research suggests that the prevalence of obesity is around 70% higher in adults with ADHD than those without it.[1]
While others might think that this is simply an excuse, it’s a fact that certain symptoms of ADHD can make it harder to lead a healthy lifestyle and lose weight. So, don’t let yourself fall into the trap of feeling guilty – and don’t let one statistic limit your potential!
Building healthy habits can be challenging at the start. But the good news is that they’ll become easier the more you do them, and we’re here to help. And ADHDers also tend to be up for a challenge!
Keep reading to find out how ADHD and weight gain are linked and discover tips on making your weight loss goals a reality.
Why ADHD Symptoms Can Lead to Obesity
ADHD and obesity commonly co-occur.[2] And understanding why can help you devise targeted strategies to prevent or manage this.
Here are a few possible reasons why ADHD can make it harder to lose weight.
Executive Function Deficits
Executive function refers to the set of skills that you need for planning, decision-making, self-control, memory, and focus.
Research shows that ADHD is linked to executive dysfunction.[3] This can make it challenging to carry out the following weight-loss habits:[4]
Resisting food-related temptations or suppressing undesirable behaviors Self-monitoring and tracking one’s progress (e.g., measuring weight) Keeping long-term health goals in mind when picking what to eat Organizing and stocking the kitchen with healthy food choices Planning meals ahead of timeHowever, having ADHD doesn’t mean you can’t set and achieve your goals. What’s important is having a system in place to create a favorable environment to lose weight.
Impulsivity and Reward-Seeking Behaviors
Impulsivity in ADHD makes it more challenging to control your behavior and impulses.
For example, you’re more likely to select immediately gratifying foods.[5]
ADHD is also linked to a disruption in the dopamine pathway of the brain.[6] This chemical messenger is responsible for pleasure and motivation.
Due to this, the brain is more likely to choose a small but immediate reward, like eating sugary foods, over delayed rewards, like reaching a weight loss goal.[6]
Inattention in ADHD
Developing healthy meal plans takes time, effort, and focus. So inattention makes it easy to get distracted or disengaged while planning your weekly menu.
Inattentive symptoms in ADHD can also be linked to a lack of awareness or mindfulness about the foods you’re consuming.[5]
Poor Sleep Habits
Adults with ADHD have a higher risk of sleep problems.[7]
Research suggests that many have an ADHD-related sleep problem called delayed sleep phase syndrome. Meaning there are disruptions in a person’s internal clock or circadian rhythm. People can fall asleep and/or wake up at least 2 hours later than the average sleep pattern.[8]
Researchers found that this syndrome increases the risk of obesity. In addition, those who don’t get enough sleep might also have increased food cravings and a greater appetite.[8]
Genetic and Environmental Factors in ADHD Weight Gain
Research shows that the genes you inherit from your parents can increase the risk of both obesity and ADHD. Having a higher likelihood of developing ADHD due to your genetic makeup may also be linked to a greater risk of becoming overweight.[2]
Environmental factors may also have a part to play in weight gain. For instance, a high body weight during pregnancy might be a risk factor for the child becoming overweight.[2]
Other environment-related factors that may contribute to ADHD weight gain include:[9]
Easy access to processed foods from supermarkets and restaurants A family culture that uses unhealthy foods to reward good behavior Unhealthy dietary patterns learned from parents or society Lack of physical activity due to a sedentary lifestyleSome factors, like our genetic makeup or family environment, are out of our control. But what’s important is to focus on what we can change, like our physical activity, diet, and sleep habits.
Does ADHD Affect Your Metabolism?
There’s no clear evidence showing a direct link between ADHD and a person’s metabolism.
However, ADHD may still have some sort of an impact on your metabolism by affecting your sleep or eating patterns.
For instance, people with ADHD are more likely to binge eat, eat late in the night, go for higher-calorie snacks, or overeat to remedy negative emotions. These habits may alter your metabolism.[10]
ADHD-related sleeping issues can also affect your metabolism in an undesirable way. That’s because sleep deprivation and other sleep problems can impact the hormones that control your metabolism.[11]
This is why good sleep hygiene can make a huge difference.
Strategies for Managing Weight Changes in ADHD
If you’ve recognized the need for change, you’ve already taken a big step in the right direction.
You might be eager to turn your entire life around for the better, which is fantastic. But what might be most helpful is to start small, making tiny changes over time, like replacing soda with water or chips with cut veggies.
Giving your body and mind time to adjust to these shifts can make the transition smoother and more sustainable.
Here are some strategies you can gradually implement to manage ADHD weight gain.
Build the Habit of Meal Planning
ADHD can make it challenging to make wise food choices in the moment. Instead, give yourself an edge by planning ahead.
You can put notes on the fridge listing the meals you plan on eating and the groceries you’ll need or chop veggies and store them in containers to have healthy snacks at the ready. Doing one or more of these can help make it easier for you to choose healthier options and lose weight.
Here are some meal planning and prepping tips:
If you don’t like leftovers, bag ingredients for a single Instant Pot or crockpot meal, which you can make as needed. Create a grocery list containing all the staples, which you can reuse and adjust accordingly. Bookmark recipes that use the same ingredients. Start with easier recipes that you can freeze.Some people find it easier to dedicate one specific day of the week to meal planning and prepping.
Others find that they work better when they listen to their mind and body. So on the days they feel the most energized and focused, they prep larger batches.
Gradually Rewire Your Sleeping Habits
Since many ADHDers struggle with sleep problems, these tips may help:
Try to stick to a regular sleep schedule. It might be tough at first, but waking up and going to bed at the same time each day can make a difference. Keep your bedroom cool, dark, and quiet at night. For example, install blackout curtains or use a white noise machine to drown out surrounding noises. Reserve your bedroom for sleep and sleep-related activities only. This means no working, watching videos, or reading in bed.It’s always best to seek professional medical advice if your sleep issues are persistent and affect your quality of life.
Start With Small and Simple Exercise Routines
ADHD might make it more challenging to commit to an exercise routine. Having a mindset that focuses on progress, not perfection, can help.
You don’t need the perfect exercise routine to lose weight. Aim for improvement, for instance, progressively increasing your workout duration by 5 minutes each week.
Try different activities, apps, programs, and videos to keep things fresh and engaging.
You can also try pairing working out with something you do often, i.e., get an under-desk treadmill or pedal bike for when you’re on the computer.
Implement Structures to Reduce Impulsive Choices
ADHD can lead to impulsive decisions when picking foods or dealing with snacking urges.
To curb these impulses and improve your self-regulation, try these tips:
Clear your home of unhealthy snacks and replace them with better options, like vegetables, fruits, and nuts. If you want a treat for cheat days, portion them into separate bags or containers to prevent overeating. Make it a rule that you never snack while distracted, like when you’re watching TV. Use meal-tracking apps to take note of your food portion and what you’re consuming. Schedule exercise or meal-prepping sessions with a friend or family member acting as a body double to help keep you accountable.Also, remember not to throw away your chance of making good choices because you feel bad for making an unhealthy one. Maybe you missed a workout session or went over your calorie limit with a sugary snack. That’s okay!
Instead of feeling discouraged, let it go. Every decision is a new opportunity to prioritize your health.
ADHD Treatment May Help With Weight Management
Exercising, maintaining a healthy diet, and practicing good sleep hygiene can help manage ADHD weight gain.
But what could make a massive difference is getting the treatment and support you need to manage impulsivity and inattention in ADHD.
ADHD therapy and medications are shown to be effective in controlling symptoms of ADHD in adults. This can prove useful in helping you curb your impulses and make better health decisions.
If you want to learn more about managing ADHD, check out ADDA+. This resource center offers expert-led courses, resources, and tools to help you regain control over your symptoms and health.
References
[1] Racicka-Pawlukiewicz, E., Han?, T., Ku?, K., Bielecki, M., Zaorska, J., Wola?czyk, T., & Bry?ska, A. (2021). The Occurrence of Overweight and Obesity in Children and Adolescents with Attention-Deficit/Hyperactivity Disorder According to Three Different Diagnostic Criteria for Obesity. Journal of Child and Adolescent Psychopharmacology, 31(6), 430–438. https://doi.org/10.1089/cap.2020.0075
[2] Karhunen, V., Bond, T. A., Zuber, V., Hurtig, T., Moilanen, I., Järvelin, M. R., Evangelou, M., & Rodriguez, A. (2021). The link between attention deficit hyperactivity disorder (ADHD) symptoms and obesity-related traits: genetic and prenatal explanations. Translational Psychiatry, 11(1), 455. https://doi.org/10.1038/s41398-021-01584-4
[3] Roselló, B., Berenguer, C., Baixauli, I., Mira, Á., Martinez-Raga, J., & Miranda, A. (2020). Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD. BMC Psychiatry, 20(1), 134. https://doi.org/10.1186/s12888-020-02542-y
[4] Eichen, D. M., Pasquale, E. K., Twamley, E. W., & Boutelle, K. N. (2021). Targeting executive function for weight loss in adults with overweight or obesity. Physiology & Behavior, 240, 113540. https://doi.org/10.1016/j.physbeh.2021.113540
[5] Bjorlie, K., & Fazzino, T. L. (2020). Impulsivity as a risk factor for weight gain and body roundness change among college freshmen. Eating behaviors, 39, 101435. https://doi.org/10.1016/j.eatbeh.2020.101435
[6] Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., Fowler, J. S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C., & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA, 302(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308
[7] Surman, C. B. H., & Walsh, D. M. (2021). Managing Sleep in Adults with ADHD: From Science to Pragmatic Approaches. Brain sciences, 11(10), 1361. https://doi.org/10.3390/brainsci11101361
[8] Vogel, S. W., Bijlenga, D., Tanke, M., Bron, T. I., van der Heijden, K. B., Swaab, H., Beekman, A. T., & Kooij, J. J. (2015). Circadian rhythm disruption as a link between Attention-Deficit/Hyperactivity Disorder and obesity? Journal of Psychosomatic Research, 79(5), 443–450. https://doi.org/10.1016/j.jpsychores.2015.10.002
[9] Flores-Dorantes, M. T., Díaz-López, Y. E., & Gutiérrez-Aguilar, R. (2020). Environment and Gene Association With Obesity and Their Impact on Neurodegenerative and Neurodevelopmental Diseases. Frontiers in Neuroscience, 14, 863. https://doi.org/10.3389/fnins.2020.00863
[10] Cortese S. (2019). The Association between ADHD and Obesity: Intriguing, Progressively More Investigated, but Still Puzzling. Brain Sciences, 9(10), 256. https://doi.org/10.3390/brainsci9100256
[11] Sharma, S., & Kavuru, M. (2010). Sleep and metabolism: an overview. International Journal of Endocrinology, 2010, 270832. https://doi.org/10.1155/2010/270832
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