A very common question that almost everyone asks, ‘what makes us fat?’ has led to publishing thousands of research studies to find out the reason. You all know that consuming too many calories makes you fat, but the real question is; what else makes you fat? Each scientist has always given the obvious answer: we gain weight (fat mass) when the calories eaten are more than the number of calories burnt. However, many other hidden factors lead to weight gain.
What are the Reasons we Gain Weight?
An individual gains one to two pounds per year equal to 0.5 to 1 kg. Despite its insignificance, that figure could equate to an extra 10 to 20 pounds (4.5 to 9 kg) per decade. Regular exercise and mindful eating can help you avoid gaining weight unintentionally. On the other hand, small things can add up to a lot of weight. Increased weight can lead to many health issues. You can, however, take control right now by changing your habits. Following are some reasons you may gain weight:
People are busier than ever before in today’s world, and they tend to gobble their meals. Unfortunately, eating quickly may cause you to gain weight. According to studies, people who eat their meals quickly are more likely to be overweight or obese. This is because the body takes some time to notify your brain that it is full. As a result, people who eat quickly can easily consume more food than their bodies require before becoming satisfied. If you’re a fast eater, try to slow down by chewing more thoroughly and taking smaller bites.
Many people have hectic schedules and rarely have time for themselves. Unfortunately, not having enough time to relax can cause you to feel constantly stressed and gain weight. Constant stress has been linked to belly fat in studies. People appear to unconsciously crave unhealthy “comfort foods” to relieve stress and make them feel better due to this stress. Meditation is an excellent stress-reduction technique. Aside from meditation, you can relieve stress by doing yoga, reducing caffeine intake, and practicing mindfulness.
Not Enough Sleep
Sleep deprivation is unfortunately strongly linked to weight gain. Many factors contribute to this, including hormonal changes and a lack of exercise motivation. According to one study of sleeping patterns, women who slept less than 5 hours each night were at a higher risk of gaining weight than those who slept 7 hours or more. Worse, people who don’t get enough sleep are more likely to accumulate visceral fat, which is fat around the abdomen. More abdominal fat is associated with a higher risk of heart disease and type 2 diabetes.
Overconsuming Healthy Fats
Healthy fats such as avocado, coconut oil, and olive oil are essential components of a balanced diet. Unfortunately, there is such a thing as “too much of a good thing” when it comes to healthy fats. This is because healthy fats are also high in calories. A single tablespoon of olive oil, for example, has 119 calories. If you use several spoons of oil in your meals, the calories can quickly add up.
Healthy fats are calorie-dense, but they are nutrient-dense and should not be avoided. Instead, focus on getting the majority of your fat from whole foods like salmon and avocado, and these foods are more filling than just using oils on their own. Additionally, make an effort to consume various healthy fats, lean proteins, fruits, and vegetables. This will help to balance your diet and reduce your daily calorie intake naturally.
The average adult spends 9 to 11 hours per day sitting. Even though it appears harmless, studies show that people who sit for more extended periods are more likely to be overweight. They are also prone to chronic diseases and even dying young. For example, a review of six studies on sedentary lifestyle discovered that adults who sat for more than 10 hours each day, such as the average office worker, had a higher risk of dying prematurely.
Surprisingly, studies have discovered that people who sit the longest do not appear to compensate for their sitting time with exercise. In case your work requires you to sit for long periods, make sure you exercise at least once every week.
Grocery Shopping Without a List
You might gain weight if you shop without a grocery list, and a shopping list can save you money while also preventing you from making unhealthy impulse purchases. According to several studies, people who shop with a grocery list are more likely to eat healthier, lose weight, and save money. Here are some pointers on creating a grocery list:
- Foods should be organized by category to make them easier to find.
- List your foods in order of proximity to the entrance to distance from the entrance if you’re familiar with the store. You will save time and avoid temptation as a result of doing so.
- Just so you don’t have to go back to the store, make sure your grocery list corresponds to your weekly meal plan.
Using the Elevator Instead of Stairs
You’re missing out on an easy workout if you take the elevator instead of the stairs at work. According to studies, every 20 steps taken burns eight calories. While eight calories may seem insignificant, if you travel between multiple floors frequently, it can easily add up to a hundred calories per day. Furthermore, studies show that taking the stairs improves overall fitness and heart and brain health.
Fruit juices, soft drinks, and other beverages may cause you to gain weight. Because your brain doesn’t register calories from liquids the same way it does from foods, you’re more likely to compensate later by eating more food. Whole apples were found to be the most filling, while apple juice was found to be the least filling. Instead of beverages, get your calories from whole foods. Because chewing and swallowing whole foods takes longer, your brain has more time to process hunger signals.
A balanced diet is vital to living a healthy life. Small changes in your current lifestyle will make big changes. Numerous small things can cause you to gain weight. You can also use many home remedies to control your increasing weight. You can make sure you get the most out of your healthy diet and exercise routine by following just a few of the aforementioned tips and avoid accidentally sabotaging it. To get authentic guidance from a qualified dietitian in Karachi, contact Marham.