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If Weight Gain Is Bad, Unwanted
Weight Gain Is Worse!

If Weight Gain Is Bad, Unwanted Weight Gain Is Worse!

The holiday season is all about celebrating, having fun, and indulging in decadent desserts, rich beverages, and holiday festivities. These activities disrupt your normal eating routine and result in unwanted weight gain. Most people don’t want to give up any holiday foods, fun, and activities- and to be honest, indulgence is good to a point. 

We are here to tell you that you should go ahead and enjoy, but make sure to celebrate in moderation. It is not a form of self-denial but rather a way to enjoy the indulgences of the season without harming your health. Not adhering to some simple rules may lead you to sudden weight gain.

“I keep gaining weight even though I don’t eat much!”

Sounds like you? Well, you are not alone. Millions of people face the issue of unwanted or sudden weight gain across the world every day and they usually do not have a clue about it. They might just be working out and taking a proper diet too but somehow they just keep gaining weight for no reason. 

We believe this could be due to hectic work schedules, inadequate sleep patterns, sitting for longer hours, medications, water retention, constipation, or maybe even pregnancy. While we may not zero-in on a definite reason right now, we can provide you some easy ways to stop gaining weight irregularly. 

1. Prefer proteins

Proteins play an important role in maintaining and losing weight as they have high satiety value. Some tasty high protein food items include turkey, chicken, quinoa, lentils, beans, and eggs but they should all be taken in moderation. They would help you build muscles faster and would also keep you full for longer.

Note: The above foods are the ones that you can eat to lose weight in 2 weeks.

2. Use smaller plates

It has been observed over the years that plate size has a significant role to play in weight loss. Using smaller plates makes you full faster with a much lesser quantity of food. So whenever dining out at a restaurant choose the smaller salad plate (7-10 inches) instead of a tray-like one (12 inches or more).

3. Fix it with fiber

Fiber is a good natural way to reduce body fat. It does not metabolize fat quickly but will help you regulate your weight by decreasing the intake of calories. Snacking on vegetables and high-fiber items like legumes can help keep you fuller for longer besides curbing your craving for fatty or junk foods.

4. Have sweet moments without sugar

Added sugar is very harmful as it increases the risks of cardiovascular diseases and obesity. Stick to natural sugar (fruits, veggies, and whole grains) for taste save your holiday cookies, cakes, and pies only for the time when you’re truly craving!

5. Go easy on carbs

White is making you fat. This includes white bread, pastries, and refined sugars (aerated drinks/sodas). The science behind this is that the body breaks down simple carbs quickly, which creates a spike in blood sugar that leaves us feeling hungrier, faster. 

You should prefer eating whole grains instead (brown rice, quinoa, couscous, orzo, etc.), which have the potential to reduce the dangerous excess abdominal fat. Reducing belly fat is the first step to stay fit.

6. Beware of booze

Alcohol has a high level of empty calories. Too much drinking makes you lose inhibitions around food which results in irresponsible eating. To keep your weight loss regime under check, it is important to control limit your booze intake. Here’s a free guide to help you do that. Cheers!

7. Have water

Drinking water helps you feel full, and also helps you consume fewer calories. Having a meal with a glass of water helps in cutting calories. Also, having a good amount of water throughout the day keeps you away from unhealthy munching. 

8. Turn down the temptations

Food and eyes have a direct relationship - the more we see food, the higher we tend to consume. So face away from the dessert spread to avoid its intake. Excessive curbing can backfire but moderation can help you get through it effectively. Smartly cave in to your cravings to avoid unnecessary bingeing later.

9. Chew gum

Popping a piece of sugar-free gum won’t necessarily curb your appetite, but would distract you from the unknown popping of food in your mouth as it is already busy. While the long-term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks. It may also decrease the untimely hunger between two meals.

10. Make room for healthy fats

You do need fat in your diet to provide energy and absorb the fat-soluble vitamins A, D, E, and K. It also helps you feel full and satiated. Get healthy monounsaturated and polyunsaturated fats from avocado, nuts, olive oil, applesauce, banana, flax, etc. to boost your digestive system. However, one should stay away from trans-fats to control obesity and pot belly.

What Happens When You Don't Control Weight Gain?

Your body depends on the nutrients it gets from food to function smoothly and optimally. However, the modern world is plagued with a preference for increasingly processed, calorie, and sugar-laden, nutritionally poor foods. These unhealthy factors may drive you to weight gain and several adverse health conditions in a short period.

It becomes worse with health ailments, pollution, indulgent eating and drinking habits, and other related factors. However, nothing affects us more than a lack of fitness. This is just why you would always find obese and overweight people (with BMI more than 30) living a sedentary lifestyle and still not making any changes to it.

1. High Blood Pressure

Although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. An unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. Having a larger body size means that your heart has to work harder to pump blood to all parts of your body.

2. Nutrient Deficiency

Your diet should contain a variety of fresh fruits and vegetables, whole grains, meat, and other whole foods that provide plenty of nutrients your body needs to function properly. However, research shows that an average American consumes inadequate amounts of vital nutrients like fiber, potassium, calcium, and vitamin D. 

There are many types of nutrient deficiencies that cause a set of problems each. For example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia, and lack of potassium may cause muscle weakness and fatigue. It may also lead you to water retention and can again cause you to gain more weight faster.

3. Depression

Omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. Lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swings and depression. Not getting enough vitamin B6 and B12, zinc, selenium, magnesium, and iron can cause depression as well. 

To combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds, and whole grains as much as possible. We recommend you start working out regularly and consult a metal therapist as soon as possible.

4. Heart Disease

It’s no surprise that an unhealthy diet will contribute to coronary heart disease. The condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. People who consume too much trans-fat and sugar while not working out have a higher risk of coronary heart disease than others.

5. Type-2 Diabetes

Type-2 Diabetes is a health condition in which your body cannot process glucose. A large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories, and processed food, lack of activity, a sedentary lifestyle, and excessive stress.

6. Cancer

Poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. The people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency.

7. Obesity

Obesity is one of the most common health concerns in modern society due to inadequate nutrition and inactivity. The number of children and adults who are affected by obesity increases each year in the US and the WHO considers obesity as a global epidemic. Consuming calorie-dense, nutritionally poor sources rich in trans-fat and sugar may lead to obesity, especially if not paired with sufficient activity.

Diagnosis of unwanted weight gain

You could have several issues to deal with as mentioned above. We recommend checking with a qualified healthcare specialist and possibly a mental therapist too for the best results. The former would suggest a blood test to diagnose if the issue is due to a hormonal imbalance and the extent of the same. Checking your weight every week and maintaining a record of it, and wearing a fitness tracker to know your health vitals would help as well.