Have you been eating well and trying to move more—but the weight just won’t budge?
There’s a good chance inflammation is part of the picture. Many people don’t realise how closely inflammation and weight gain are connected—understanding this link can help you take control of your health. Read on to learn more.
What is Inflammation, and When Does it Become a Problem?
Inflammation is your body’s natural defence system. It kicks in to help you fight off infection, recover from injury, or cope with stress. In the short term, it’s helpful and necessary.
But when inflammation isn’t resolved and remains long-term, it can have a significant impact — on your gut health and hormones to weight gain and fatigue. This creates ongoing stress on the body and can slow your metabolism, impair blood sugar levels, and make weight loss feel impossible.
The Connection Between Inflammation & Weight Gain
Chronic inflammation doesn’t just leave you feeling puffy or bloated—it plays a big role in stubborn weight gain, especially around the belly. Here’s why:
Disrupted hormones
Chronic inflammation can impair the function of insulin and leptin—two hormones that control hunger, blood sugar, and fat storage, making inflammation and weight gain a challenging cycle to break. When they’re out of balance, it’s much harder to lose weight.
Increased insulin resistance
One of the biggest drivers of weight gain in midlife is insulin resistance, which is often fuelled by chronic inflammation. When this happens, your body becomes less efficient at using energy, so more gets stored as fat. At the same time, typical meal sizes have increased over the years—leading to excess energy intake and, ultimately, more fat storage.
Slower metabolism
Inflammation can affect your thyroid which can slow down your metabolic rate, resulting in symptoms such as weight gain, constipation, feeling cold, fatigue and fluid retention.
Fatigue and brain fog
Inflammation impacts your energy, mood and motivation—so it’s not just about what you eat, but how you feel and function day to day. This can be due to inflammation within the brain, systemic inflammation impacting your hormones or inflammation in the gut impacting the creation of neurotransmitters, your chemical messengers.
What Can Cause Inflammation?
It’s not always obvious, but some common culprits behind inflammatory symptoms:
- A diet high in sugar, processed foods and trans fats
- Excess alcohol, even just a couple of glasses nightly
- Poor sleep or irregular sleep patterns
- Ongoing stress, emotional load or burnout
- Gut imbalances (you might have symptoms such as bloating, constipation or food sensitivities)
- Environmental toxins and endocrine disruptors (plastics, perfumes, pesticides)
- Autoimmune disorders
- Persistent infections
How to Reduce Inflammation Naturally and Support Weight Loss
These simple daily habits can help calm inflammation and support your health.
- Eat anti-inflammatory foods: real wholefoods like vegetables, leafy greens, oily fish, quality protein, nuts, and seeds
- Reduce inflammatory triggers: sugar, alcohol, processed foods and known food sensitivities
- Support your gut: add prebiotic and fermented foods (if tolerated), and stay regular
- Prioritise sleep: aim for 7–9 hours with a calm bedtime routine
- Move regularly: even walking helps reduce inflammation
- Manage stress: mindfulness, time in nature, or even short breathing breaks throughout the day
In clinic, the fastest and most effective way I help clients reduce inflammation is through the Metabolic Balance program. Your personalised Metabolic Balance plan addresses the underlying imbalances that contribute to chronic inflammation—by improving blood sugar control, reducing excess body fat, and supporting the body’s natural anti-inflammatory processes with the right nutrients.
Action Step: Where to Begin
Think about one thing that might be fuelling inflammation in your day-to-day life.
Could it be that extra coffee or glass of wine? A lack of movement? Constant rushing?
Start by choosing one supportive habit this week—maybe more veggies at lunch, or a tech-free hour before bed.
Small changes reduce inflammation, boost energy, and help your body feel safe enough to let go of excess weight.
Need help addressing inflammation and weight gain?
If you’re tired of feeling bloated, low in energy, and frustrated with stubborn weight gain, let’s get to the root of it. Book a free Clarity Call and we’ll chat about whether Metabolic Balance can help reduce inflammation and support your health goals.
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Kim Healey
Nutritionist | Metabolic Balance Coach
Guiding you to a healthy weight and calm gut with clear steps to nourishing, supporting habits
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