As people age, their body composition gradually shifts the proportion of the muscle decreases, and that of fat increases, making it easier to gain weight. By avoiding weight gain you are doing yourself the favor of avoiding many chronic diseases such as stroke, type 2 diabetes, high blood pressure, and some form of cancer. However, this piece of write up has been written to help you know how to prevent weight gain, thus, living a healthy life in the long run. This is our sole desire for you.
Causes of weight gain
Several factors can be held responsible for weight gain; they include the following;
- When excess calories in the body are no longer burn out as energy but are stored as fat. The body begins to accumulate them, after which they are processed into lipids. This is what goes on to become accumulate weight gains thus, making the body fat.
- Unhealthy lifestyle especially, such that relates to overeating contributes immensely to fat accumulation in the body.
- When the thyroid gland is not producing enough hormones, the body’s metabolism is slowed down thus, leading to weight gain
- Side effects of some treatment such as diabetes treatment and steroid treatment can also lead to weight gain. During diabetes treatment, impaired insulin is treated. One of the side effects of this treatment is weight gain.
- Weight gain is also a common symptom of Cushing Syndrome which is a very rare kind of disease which is caused by the excess presence of cortisol in the body.
Having considered the causes of weight gain, it then becomes necessary to see how to prevent it in the body. Below are a few steps to preventing weight gain;
- Have an eating plan
Eat food that are nutritious and healthy, choose food that supply the appropriate number of calories to maintain your weight. It doesn’t mean you should stop eating totally, you just have to eat healthily. while eating, don’t eat too much, you can take a small quantity of food at first and when you realize you still need to eat more, don’t rush, wait for at least 30mins before doing so. Also, ensure that part of your feeding plan includes tracking your calorie intake.
- Regular exercise
Physical activity is an important part of weight loss, it will keep your body healthy and strong. When you exercise regularly, you sweat out, thereby releasing several fats in your body, the exercise must be consistent. There are several kinds of workouts you can engage in to burn fat. You can do aerobic exercises which are easier to relate with. Examples of aerobic exercises include; running, jogging, cycling, biking, jumping ropes, swimming, the list goes on and on. Also note that aerobic exercises are not only good for burning calories but also, they help to improve your heart health.
This also can go a long way in helping to prevent weight gain. You can monitor your weight yourself so you can quickly detect when you are adding a few pounds. Make a commitment to get yourself back on track once you discover that you’ve added weight.
- Avoid eating late
Foods we eat at odd hours of the day have the tendency to not digest soonest. Don’t eat late at night and if there is an important reason to eat late at night, then you go for something light, don’t start eating fatty food at 10. If you are hungry at night, it is advisable to go for fruits or real food in a small quantity instead of a snack.
- Watch your portion sizes
Except if you are thin and you desire to add some weight, the portion of meals you consume matters. Easy on the ration because the more you eat, the more prone you are to adding weight. You can get a small plate to watch this because those who eat large portions tend to gain weight more easily than those who don’t.
- Limit your beverage intake
Calorie rich beverages will do you more harm than good. These drinks can contribute a significant amount of empty calories to your diet which can cause weight gain. Take more water instead of a beverage.
- Avoid processed foods:
Though they are quick and easy, these foods often contain excess sugar and unhealthy fats that take a toll on your weight.
- Embrace the vegan diet
Another effective on keeping your weight in check is to embrace an all-plant diet which is low in carbs and fat but high in protein, vitamins, and mineral. However, becoming a vegan is not something you just plunge into suddenly, it’s something you must be adequately prepared for.