Causes Behind Your Sudden Weight Gain As Explained By Doctors And Nutritionists

If there is one thing we can all unanimously agree on, it is the fact that losing weight isn’t as easy as those green tea commercials try to make us believe. It requires immense dedication and perseverance to achieve the desired body shape. We have weddings, festivals, work pressure, relationship stress and the like which make us give up on our attempts to get into a fitter body altogether.

Worse off are those whose bodies don’t respond to dieting and exercising the way they expect it to. They would never indulge in their favorite treat or miss the gym and yet the flabs on their tummy would refuse to melt. Or, there are the ones who may just be going on with their regular lifestyle and might suddenly start to put on weight. You need to stop cursing yourself if you are either of the two. You aren’t the only one. There are many out there who just can’t figure out what the heck is up with their bodies or what they may be doing that’s causing them to stack on more and more fat. The following text elucidates the factors which (surprisingly) play a part when it comes to changes in your body weight.

 

Your portions might be big

With lifestyles getting busier, people are becoming more and more reliant on restaurant food. What we do not realize is that, firstly, the food at restaurants cannot match the nutritional level of the meals we can prepare in our homes, and secondly, the portions we are served outside are way bigger than what we need.

This doesn’t end here. As per a research conducted last year, people are prompted to have bigger portions of even home-cooked food for about a week after every meal they eat outside. This makes our serving size to go up every year. Even an increase of a mere 5% means you are consuming 100 more calories in a day. If you follow the portion size as suggested on the packaging of ready-to-eat foods, do not be chilled that you are eating the right amount as that is according to the serving people generally have and not the quantity they should be having.

What do you need to do?

Bigger portions aren’t something hard to tackle. You have to take two simple steps and, in no time, you will be amazed to notice how agile and energetic adequate serving sizes can make you feel. One of them is to be aware of the quantity you serve yourself. You could make use of a measuring cup to keep that in check. The other thing is to eat slow, chew your food well, and to wait for 20 minutes before you decide that you need more to be full. This is for the reason that it takes your brain 20 minutes to understand whether your tummy is full or not.

 

 

You may be consuming the right things, however, not at the right time

Your well-being is dependent as much on what you eat as it is on the time you eat it. A burger you have for lunch will affect you differently as compared to when you have it for dinner. It is because of this that every weight loss meal plan has breakfast the heaviest meal of the day and dinner the lightest. The rate at which your body breaks down food is not consistent throughout the day. It is high when you are active and slows down during rest. Don’t expect your belly to shrink if you choose to skip on evening snack and save it to have post-dinner. Midnight treats are the worst, as that is the time when melatonin, the hormone which makes you sleepy, is released. Such a signal from the brain drops your metabolism and anything you eat is stored as a layer of fat. Several studies conducted in the past can back this.

What do you need to do?

There are many hacks available to help you get rid of the nasty habit of midnight snacking if you want to. One is to write down every single bite you take after you are done with dinner. Such a habit will keep you conscious of what you eat and in what quantity, were you hungry when you ate it, and enable you to cut down on the excess calories. Another hack is to finish your evening meal with a spoonful of fish oil. It is a healthy form of fat and you feel fuller for longer.

 

 

The effects of stress and tiredness could be far-fetched

If you have been keeping yourself stressed since a time you cannot recall, don’t be surprised if your measurements go up every year or so. The effects of stress on mental health are not unknown to anyone and it is nearly impossible to achieve physical fitness with a mind that is not healthy. Besides that, stress wrecks your metabolism, messes up your sleep, encourages you to overeat, and makes your hormones go haywire. A troubled mind will accelerate the production of ghrelin, the hormone which makes you feel hungry, and on the other hand, the level of leptin drops and you don’t the signal that you are full. You are also very likely to crave and munch on carbs when worried and healthy foods seem like another enemy.

What do you need to do?

Though it may seem like being stressed isn’t your fault at all and nothing could be done about it, such a mindset can be changed by making simple changes in your lifestyle. Investing time doing your favorite hobby, cleaning up the mess around you, expressing gratitude, going on a trip, or having a deep conversation with a close one are all activities worth indulging in which your brain can be at peace.

 

 

Your age could be to blame

The signs of aging go beyond wrinkled skin or a receding hairline. Increasing age brings a host of changes both to your appearance and the functioning of your organs. Not just your metabolic rate falls, you also do less of physical work and as a result, burn lesser calories. To make matters worse, your body’s capability to burn fat when it is at rest also drops drastically. With so many changes happening, the weighing scale will gradually shift to the undesired side.

What do you need to do?

The only way to not let your age impact your fitness level is to exercise more and eat healthily. You could substitute the carbs in your diet with salads as they contain fewer calories or with proteinaceous foods, which are digested slowly and dissuade you from snacking. This you can accompany with intensive, fat-burning exercises such as push-ups, chair squats, and triceps dips. Be careful though, you don’t want to overdo these and put a strain on your muscles. You can also take the help of several apps available to avoid making any mistakes.

 

 

Your “healthy” meal may not be so healthy

It is great if your diet comprises mostly of all those foods that are considered healthy and recommend by dietitians to everyone desirous of getting fit, but even such foods are not devoid of calories. Just because they are organic or plant-based, you cannot eat however much you wish. Therefore, eating even the healthiest of foods in unhealthy proportions can make the task of losing weight unattainable for you.

It has been scientifically proven that when eating clean, one tends to overlook the portion size or the satiation signal we get from our brain. We also have this wrong notion that healthy food can be consumed in any quantity. You are not on your weight-loss track if you eat bowl after bowl of porridge for breakfast or if your salad is loaded with mayo dressing.

What do you need to do?

When you sit down for a meal, put your phone away, turn the television off, forget all the unfinished office work you have for the time being, and direct your entire focus on the food laid out for you. You are most likely to eat more if your brain is focused elsewhere. The next thing you can do is to be aware of the portion you need and what all is put in the meal. This can be done best if you prepare your food yourself.

 

 

The allergy pills you take could be the culprit

Medications do pose side effects for some people and an increased weight could be one of them. Even the doctors can’t figure out why, but histamines produced by your body to fight the allergens, curbs your appetite. This brings us to the conclusion that antihistamines in allergy pills cause you to eat more. A study conducted at Yale University proved that antihistamine consumption and obesity are directly related.

What do you need to do?

If you are one of those people who have seasonal allergy and can’t do without antihistamines, speak with your doctor to inquire about an alternative that could provide you relief without impacting your weight. There are nasal antihistamines, leukotriene inhibitors, nasal steroid sprays, allergy shots, but only your doctor can tell what will work best for you. Along with this, regular cleaning of the bedsheet, installing a HEPA filter, keeping your pet away from the bed can drive the allergens out.

 

 

Is your insulin level in order?

The hormone insulin gives the body the signal to extract glucose from the bloodstream which is then stored in the liver and muscles. But in the case of overweight people, their pancreas have to work two to three times harder to secrete and release more insulin as their cells don’t easily recognize the essential hormone. The increased insulin level makes losing weight an unachievable target. Furthermore, after some time, such a strain on the pancreas wears them out and its ability to secrete insulin is hampered. If no care is taken at an earlier stage, it develops into diabetes.

What do you need to do?

Your best resort is to cut down on or eliminate as much as possible refined carbohydrates and sugary foods. Go for foods having a low glycemic index as they are digested slowly and save the sugar level in your blood from spiking. Becoming more physically active will also shower you with positive results. You can go for a walk or, if your body allows, do something intensive and more effective such as squats, lunges or crunches.