Sometimes, you don’t use enough energy to burn of all the food eaten in a day. What is left behind stays in the body, causing you to gain weight. Gaining weight is absolutely normal when your diet has plenty of fried foods, extra large portions, high-cal desserts, alcohol and sugary soft drinks and there is no or minimal physical activity or exercise to gain weight. But, some may become fat even after eating a healthy diet and following a regular physical regime. There could be a combination of factors responsible for such kind of problem.
It causes a lot of fertility problems in both wife and husband. It may cause stomach, liver, gallstone, pancreatic, thyroid, blood, ovarian and brain cancer. Limit sugar-sweetend beverages and other high glycemic foods. Avoid eating out, especially fast and fried foods. Do not skip your meals, eat at least 5 servings daily fruits and vegetables. Some women causes rapid weight gain in the stomach area only.
First you need to set rules for yourself. Take out only the amount of food you plan to eat and don’t allow seconds. Think before you eat. Don’t eat while distracted (TV, etc). Stop and consider if you really want to eat that then consciously give yourself permission. Never eat anything bigger than about a cup, your stomach will expand and you’ll get hungry more. If you need to, eat more frequently, not bigger amount. Explained below are some probable causes.
What are Some Possible Causes of Weight Gain:
1. Intake-output imbalance: Calorie intake more than required and physical activity less than required. Even during weight loss, its important to meet your body’s basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiencies, unpleasant side effects & other serious health problems.
2. Genetic makeup of the body: Sometimes it might be because of metabolic diseases which can be genetic as well. This affects an individual’s appetite as well as basal metabolic rate. Genetics may also be a main factor, as you reach menopause. There are many families specially in India where women do gain weight, as they reach their 40’s and even gain so much more, as they reach menopause.
3. Due to ageing: This is natural. As we age, our metabolism declines and we also tend to lose muscle which is converted into fat. As the women body ages, some of the hormone decreases as well, which contributes to the factor, of weight gain due to ageing, this can be due to an inactive and unhealthy lifestyle, where they tend to relax and comfort most of the time, and they never consider any physical activities or exercising that can tone their body shape and burn fat.
4. Tension, anxiety and depression: They affect one’s appetite and some people turn to food for comfort, especially high carb foods. These foods trigger an increase of serotonin in brain, which has a calming effect. When anxious or worried, our body produces more of cortical hormone, which in turn causes fat to accumulate. Stress, depression, anxiety and other emotional factors often cause obesity.
5. Lack of sleep: This can lead to spiked levels of hunger inducing hormones and a dip in the hormone that signals satiety. Sleep deprivation can also lead to starving for glucose and seeking a quick hit from the simple carbs in sweets and junk food. After examine more than 1,000 participants in a study, researchers found that roughly 8 hours sleep correlates with a lower body mass index, lower level of ghrelin (a hormone that triggers appetite) and higher levels of leptin (a hormone that signals that the body is full. The lack of sleep can do more than hinder your day to day functioning; it can also impact your health.
6. Drugs: Medicines used to treat depression, mood disorders, seizures, migraines, diabetes, steroids, hormone replacement therapy, blood pressure and even oral contraceptives may also cause gradual weigh creep. Insulin, sulfonylureas, meglitinides, Pregabalin, Gabapentin, Carbamazepine, divalproex and thiazolidinediones (TZDs) are some of the medication tend to cause weight gain. Other medications that increase your appetite are only approved by the FDA for short-term use, but some doctors prescribe them for longer periods.
7. Hypothyroidism: The most common medical condition that causes is hypothyroidism as it can decrease metabolism, causing appetite loss and gain fat. Its symptoms include fatigue, lethargy, swelling, hoarse voice, intolerance to cold, too much sleep or headaches. The thyroid glands is the major player in controlling how many calories you burn. It produces hormones that control the body’s metabolism. If your thyroid is under-active (hypothyroidism) it’s almost impossible to lose belly fat, no matter how many carbs you cut out or how many hours you spend on the treadmill.
8. Cushing’s syndrome: A disorder caused by excess production of cortical hormone – can also result in rapid weight gain. Cushing’s syndrome in adults affects more women than men and, while rare, Cushing’s can also occur during childhood. Many reports in the medical literature have shown that 1-3% of patients with diabetes mellitus have unsuspected cushing’s syndrome and that cushing’s more common in those with hypertension or osteoporosis particularly at a young age. Conditions such as obesity, diabetes and high blood pressure – which together are termed Metabolic Syndrome are increase dramatically in the population.
9. Hormonal changes: Especially during menopause, can cause rapid weight gain. Menopause and weight gain are unfortunately very well connected, they put on, due to the sudden change of their body. But you can slow the process down by eating the right foods and exercising daily. Apart from this there are so many factors that contribute to the issue of menopause, and weight gain there are also other factors that you may want to look at as well.
10. Junk: If anybody eats too much junk food, drinks excessive alcohol or has an unhealthy lifestyle then the body will build up heat, toxins and dampness. Smokers who quit smoking may gain weight due to increase in appetite. When it comes to adds fat the empty calories in alcohol (which have no nutritional value) can easily add up. Some may causes rapid weight gain in the stomach area only.
How to Manage Weight:
• Eat small and frequent meals
• Do not feast or fast
• Drink lots of water
• Do not set your goals too high. Desirable rate of weight loss is ½ to 1 kg/week
• Eat regularly at the same time everyday
• Serve yourself on a small platter
• Do not take second helpings
• Eat when you are hungry. Avoid eating to relax, or because you are bored or depressed
• Prefer eating fruit instead of juice
• Eat fruits with peels
• Eat lighter dinners
• Do not deny yourself of any food only once a week
• Give your body and yourself enough time to shed some pounds
• Do not eat processed food
• Be careful when eating out. When you eat out, choose soup and salad or smaller dishes that are low in fat.
• Use non-stick cookware for cooking with less oil
• Do not eat ghee or butter
• Prefer eating whole grains and pulses
• Diet alone cannot reduce weight; follow a regular exercise regime of a least 45 minutes
• Stress hinders weight reduction, so try to be happy
• Do not smoke