Weight Loss: Know everything from 10 major reasons for weight gain to scientific methods of weight loss. Understand the effect of calorie surplus, sleep, stress, hormones and diet on weight and adopt healthy weight loss tips.
Increasing weight has become a big problem in this busy life. Earlier, obesity used to occur only with increasing age, but now it is seen more in children, youth and people who work sitting in office for long hours. According to WHO, billions of people in the world are troubled by overweight. In India too, cases of obesity have increased in the last few years. The reason for this is not only overeating, but also our changing lifestyle, less physical activities, tension and lack of sleep.
Let us first know how weight increases?
Whatever food we eat, the body gets calories (energy). This energy gets wasted in our walking, working and routine body functions. If you eat more calories than you burn each day, the remaining energy starts getting stored in the body as fat. For this reason the weight increases gradually. It is also called Calorie Surplus.
These are the 10 biggest reasons behind weight gain
1. Eating more than hunger
Frequent snacking, junk food, sweet liquids and overeating lead to accumulation of extra calories in the body.
2. Lack of physical activities
Sitting for hours in the office, walking less, using lifts more and not doing regular yoga-exercises increase weight.
3. Lack of sleep
If you sleep less than 6 hours every day, the hormones that control appetite (Leptin and Ghrelin) are disturbed. Due to this, one feels hungry to eat more.
4. Taking more tension
During tension, cortisol hormone increases in the body, due to which the desire to eat sweets and fried food increases.
5. Hormonal Problems
Conditions like thyroid, PCOS, insulin resistance help in weight gain in some people. In these cases, you should immediately contact a doctor and get a checkup done.
6. Sugar based liquid
Hidden calories in cold drinks, packet juices and high sugar tea and coffee increase weight very fast.
7. Ultra-Processed Food
Chips, pizza, burgers, biscuits, cakes and packaged snacks contain excessive calories, salt and elements that harm the body.
8. Aging
Metabolism slows down a bit with increasing age. If eating habits and activities remain the same, weight may increase.
9. Impact of some medicines
Some medications (such as steroids or some mental health related medications) also cause weight gain. Do not stop the medicine without doctor’s advice.
10. Genetic problem is also a reason
Some people have a genetic history of obesity, but its effects can be reduced with proper eating habits and an active lifestyle.
Is overeating the only cause of obesity?
No. Many people eat normal food, but remain sitting all day long. At the same time, some people are seen struggling with increasing weight due to tension, poor sleep or hormonal problems.
How to know whether weight is normal or not?
Doctors often use BMI (Body Mass Index). BMI is an early alarm, it does not give the complete picture of the body. For this, other tests should be done. If your weight is increasing rapidly or without any reason, consult a doctor.
What is the right way to lose weight?
- eat a balanced diet
- Include pulses, milk, egg, cheese in every meal.
- Fill half of the plate with vegetables.
- Eat whole grains and fruits.
- Replace sweet drinks with water or sugar-free liquids.
Is crash diet right?
No. Eating less or following a fad diet may initially lead to weight loss, but it is difficult to maintain it in the long run. Due to this, there is a risk of nutritional deficiency, weakness and weight gain again.
Will you lose weight just by going to the gym?
Gym is helpful, but gym alone is not enough. Balanced eating habits and regular activities both play a role in reducing weight. If more calories are consumed after exercise, it will be difficult to lose weight.
Example 1- 30 minutes walk every day changed life
The weight of a 42-year-old bank employee from Delhi increased to 96 kg. The doctor asked him to walk for 30–40 minutes every day, give up sugar mixed liquids and reduce outside food. In about a year he lost about 18 kg. Improvement was also seen in blood sugar and blood pressure.
Read more: Why do you feel hungry? What is the real secret of feeling hungry? Is frequent hunger a sign of disease? know everything
Example 2- Small beginnings, big changes
A 34-year-old teacher from Lucknow made a target of eating home food, using stairs and walking 8 to 10 thousand steps every day instead of any expensive diet. Gradually her weight decreased and she started feeling more energetic than before.
Don’t make these mistakes while losing weight
- Avoiding food completely.
- Using every diet seen on the internet
- Taking supplements without consulting a doctor.
- Trying to lose weight fast.
- Do not drink plenty of water.
- Focus only on weight machine, not on health
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