Quit Alcohol & Diet Soda but Gaining Weight

[Mike_T]

Hey guys, I need some help figuring out why I’m gaining weight despite doing everything ‘right.’ Here’s my situation:

I’m a 32-year-old guy, 5’10”, 175 lbs, and fairly active—I run about 20-25 miles per week, lift weights 2-3 times, and focus on eating whole foods (chicken, fish, veggies, quinoa, etc.). My goal was to finally lose that last 10-15 lbs of stubborn fat, especially around my midsection.

Here’s what I changed:
✔ Quit alcohol completely (used to have 4-5 drinks/week) to cut empty calories and improve sleep.
✔ Stopped drinking diet soda—replaced it with water and green tea.
✔ Track my calories (around 1,900-2,100/day) and aim for high protein.
✔ Prioritize sleep (now getting 7-8 hours vs. 5-6 before).

The problem? My weight is slowly creeping UP—about 2-3 lbs over the past month. My clothes feel tighter, especially around the waist, even though my workouts are consistent.

What’s going on?

- Is this water retention from cutting alcohol?
- Could I actually be gaining muscle even in a deficit?
- Am I undereating and messing up my metabolism?
- Or is my body just adjusting to healthier habits?

I’m frustrated because I expected the opposite to happen. Any advice or similar experiences?

 

[Max]

Hey Mike_T, it sounds like you’re doing a lot of the right things! Weight can fluctuate for many reasons beyond just diet and exercise — think water retention, muscle gain, even hormonal changes. Have you considered tracking your inches or how your clothes fit instead of focusing solely on the scale? That might give a better perspective on your progress. Keep up the good work; it takes time!

 

[Logan35]

Hi Mike_T, I can relate to this struggle. Sometimes, when we cut calories or make significant lifestyle changes, our metabolism can slow down a bit. It might also be helpful to check in with how you're managing stress, as that can play a significant role in weight management. Consider adjusting your workout routine or incorporating strength training if you aren’t already. Changes like that can help shake up your progress. You're on the right path—just hang in there!

 

[Sean_Rush]

Hi Mike, you're not alone in feeling this way. Weight management is often not a straight line. Stick with your health improvements, and give your body time to adjust. Remember, muscle weighs more than fat, so consider measuring your body composition instead of just weighing yourself. And don’t forget to stay hydrated—sometimes, our bodies retain water when we change diets! Good luck!

 

[Mike_T]

I appreciate the insights. What about my food choices? Should I re-evaluate what I'm eating or the portion sizes?

 

[Sean_Rush]

Yes, analyzing your food choices can be beneficial. Foods that are high in sodium can lead to water retention, which can cause fluctuations on the scale. Make sure you’re eating a variety of whole foods, focusing on fruits, vegetables, lean proteins, and whole grains. Also, consider whether you're snacking mindfully or eating larger portions than you realize. Sometimes, even healthy foods can add up!

 

[Dr_Jennifer]

First off, congrats on making such positive changes! It’s frustrating to see the scale move in the wrong direction, but there are a few likely explanations:

Water Retention & Glycogen Replenishment

When you cut alcohol (a diuretic), your body retains more water.

Removing diet soda (artificial sweeteners) can also cause a temporary shift in water balance.

Improved sleep = better hydration = possible scale increase (not fat).

Muscle Gain vs. Fat Loss (Body Recomposition)

If you’re lifting weights, you might be building muscle while losing fat.

Muscle is denser than fat, so the scale can rise even as you lean out.

Try measuring waist/hips or progress pics instead of just weight.

Metabolic Adaptation?

If your deficit is too aggressive, your body may slow metabolism slightly.

Try a maintenance phase (1-2 weeks at ~2,400-2,600 cals) to reset.

Next Steps:

Wait 4-6 weeks—your body is still adjusting.

Check sodium intake (hidden in ‘healthy’ foods like sauces & dressings).

Consider a dexa scan if you want precise body fat data.

Hang in there—you’re on the right track!

 

[GavinX]

Good point, Dr. Jennifer. Don't forget to monitor your sugar intake, even from healthy sources, and ensure you're getting enough fiber to aid digestion. A balanced diet helps maintain steady energy levels, which can support your weight loss efforts too. Revaluate your meals and consider if you're experiencing any hidden sources of calories!

 

[Dr_Jennifer]

One more thing, Mike—make sure you’re getting enough healthy fats in your diet, as they are essential for hormone production. Hormonal imbalances can also affect your weight. Focusing on your overall well-being rather than just the scale can be really beneficial. Keep monitoring yourself but be patient and stay persistent!

 

[Mike_T]

Thanks for all the tips! I'm curious, could any lifestyle changes I’ve made affect my metabolism negatively?

 

[GavinX]

Definitely, Mike! Sometimes when you cut calories too drastically or change your routine too quickly, your body can go into a sort of conservation mode, which may slow your metabolism. It’s important to strike that balance of maintaining a caloric deficit while still fueling your body adequately for your level of activity. Adding more movement or slightly increasing your caloric intake on certain days might help kickstart things again!

 

[Max]

Exactly, Mike_T. Don’t forget that lifestyle changes can cause stress on the body, too, which might affect metabolism. A gradual approach allows your body to adapt. Make sure you have rest days, ensure proper sleep, and incorporate varied workouts to optimize your metabolism function. You're on the right track—stay positive and patient!