Weight gain occurs when you eat calories more regularly and in a larger amount than those used by your body members in normal or physical exercise. But lifestyle habits that contribute to this do not always appear clearly.
Weight loss means eating fewer calories and burning more energy through physical exercise.
This sounds simple. But more than 60% of adults in developed countries are overweight or obese. Our lifestyles testify that many of us eat more calories than the calories we need, and do a little exercise.
Can you find out some of the reasons for your weight gain from the following reasons?
Foods that are described as “low-fat”
Much of the food today in supermarkets is described as “low-fat”. But there is a trick in that, as nutritionist Lisa Miles points out. “Low-fat foods contain high levels of sugar in some cases, high-sugar foods can also contain a lot of calories, which contributes to weight gain.”
What can I do? Read the posters on the box, says Lisa Miles. You have to look at total energy and calories in general. Foods may contain a reduced amount of fat but may contain the same amount of calories. Foods that are described as “low-fat” may contain more calories than their substitutes. For example, a “low-fat” pie may contain more calories than raisins.
It may be easy to get sugary energy boosters when you are stressed. If you are repeatedly stressed, you can increase your weight.
What can I do? A snack of fruit, vegetables and other low-calorie options like regular popcorn, biscuits and rice cakes, says dietician Anna Skilling. I look for ways to relieve tension that does not include food. Exercise helps to promote mental health through the release of endorphins, which help eliminate stress, says Skling.
Long-term TV viewing can contribute to an inactive lifestyle, with many of us having calories we do not need while watching television. People often find that they eat meals of energy-rich foods such as potato chips and chocolate while sitting in front of the television.
What can I do? If you’re worried about your weight, do more physical exercise every day, if your health allows, says Anna Skilling. Try to walk to work, school or shops and spend less time in front of the TV. Not forget that you can do exercises while watching TV, like using a treadmill.
Your medicine cabinet
Weight gain is a common side effect of many medications. Most common drugs are steroids (taken for many conditions including arthritis, eczema, and asthma), antipsychotics, insulin and others.
What can I do? Never stop taking prescribed medicine unless your doctor or specialist asks you to do so. If you are concerned about weight gain, talk to your doctor. Be sure to follow a healthy, balanced diet.
Late times of the night
Some research suggests that lack of sleep may contribute to weight gain. There seems to be a strong link between lack of sleep and weight gain, says Neil Stanley, a sleep expert at Norfolk and Norwich University Hospital.
What can I do? Simply: grow longer. You’ll feel great when you wake up after a good night’s sleep, says Stanley. Sleep is a waste of time, but sleep is essential to maintaining good physical and mental health. If you have trouble sleeping, get advice on living with insomnia.
Friends and family encourage you to lose excess weight in the perfect world. But they sometimes push you to eat more high-calorie foods. Is it not polite to end this double meal of chocolate cake at a dinner? Sometimes you feel like it is this way.
What can I do? Learn to say “no thanks” and stick to it. Come back to the idea that it’s okay to leave some food in your dish. Parents and friends will respect decisions later.
Size of shares
Over the last few decades, the volume of rations in restaurants and supermarkets has increased. For example, a study by the World Cancer Research Fund (WCRF) found that the size of burgers has doubled since 1980. This is not surprising. Research has shown that when you give us a larger share we tend to eat more.
What can I do? Dealing with larger portions is to stop eating when you feel full.
Eat slowly and you will have a better chance to avoid that feeling of overheating. Give yourself a smaller share house and think about whether you really want another meal. Avoid large portions when dining out. You can control the size of the serving and save money when you cook fresh and healthy meals at home.