Tag: Healthy Eating

What are the Main Factors of Weight Gain?

Weight gain occurs rapidly and unexpectedly when it is related to hormonal alterations, stress, medication intake or menopause, for example; in which there may be a decrease in metabolism and increased fat accumulation. See which foods increase metabolism.

What to do?

For this reason, in case the weight gain is unexpected, even when practicing exercises and having healthy eating habits, it is important to see a doctor in case you are under treatment with medication, so that he/she can indicate another alternative that has fewer side effects. On the other hand, it is also recommended to increase energy expenditure with more physical activity.

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What causes overweight and obesity?

There are several factors that may play a role in weight gain. These include diet, lack of exercise, and genetic or environmental factors. Some of these factors are briefly described below. The National Heart, Lung, and Blood Institute (NHLBI) offers more information on the causes of overweight and obesity. in English content

      • Food and activity. People gain weight when they take in more calories than they burn with their activity. This imbalance is the major contributor to weight gain.
      • Environment. The world around us influences our ability to maintain a healthy weight. For example: Not having affordable parks, sidewalks and gyms nearby makes it more difficult for people to be physically active. Oversized food portions increase Americans’ calorie intake, making physical activity even more necessary to maintain a healthy weight. Some people do not have access to supermarkets that sell healthy foods such as fresh fruits and vegetables at reasonable prices. Food advertising encourages people to buy unhealthy foods such as high-fat snacks and sugary drinks.
      • Genetics. Research shows that genetics plays a role in obesity. Genes can cause obesity directly in disorders such as Prader-Willi syndrome in English content. Genes may also contribute to a person’s propensity to gain weight. Scientists believe that genes may increase a person’s likelihood of becoming obese, but that external factors such as an abundant food supply or low physical activity would also be necessary for a person to gain weight.
      • Health problems and medications. Some hormonal problems may cause overweight and obesity, such as hypothyroidism, Cushing’s syndrome in English content and polycystic ovary syndrome (PCOS).
      • Certain medications may also cause weight gain, including some corticosteroids, antidepressants and anticonvulsants.
      • Stress, emotional factors and lack of sleep. Some people eat more than usual when they are bored, angry, upset or stressed.
      • Some studies also found that the less sleep people get, the more likely they are to be overweight or obese. This is partly because hormones released during sleep control the body’s appetite and energy intake.

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Natural Weight Loss

Losing weight naturally is a healthy and safe method. It usually involves making small changes to your diet, exercise routine and lifestyle. In addition, when you make small changes to your lifestyle (typical in natural weight loss), you are more likely to continue these habits over the long term. A combination of these factors can help you lose weight naturally and in a safe and healthy way.

      • Make meal plans. When you are trying to change your diet and eat healthier, meal planning can be helpful.
      • Measure your portions. Counting calories, limiting certain food groups or restricting carbohydrates or fats is not always an easy diet plan to follow or completely natural. Eating all foods and watching your portions is an easier and more natural way to help you start losing weight.
      • Eat a balanced diet. Eating the right foods will go a long way in helping you lose weight and keep it off.
      • Consume 3 to 4 ounces (88 to 118 ml) of protein at each meal. Protein is an incredible nutrient in your diet. It also helps keep you satiated which could help you lose weight.
      • Aim to eat at least 5 servings of vegetables and fruits. These will provide you with many of the nutrients you need for very few calories.
      • Opt for whole grains. The grains group includes a wide variety of foods. Choosing 100% whole grain foods can add fiber, protein and other essential nutrients to your diet.
      • Drink water. Staying hydrated has many benefits when it comes to weight loss. Plus, staying well hydrated helps maintain a healthy body.

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