7 Reasons People Gain Weight and Strategies for Losing It

Informing people that biology and the environment are causes of obesity provides them with the very thing we must avoid: an excuse. Indeed, individuals who observe a higher number of overweight people around them may be more inclined to gain weight themselves. – Andrew Lansley, Former Health Secretary of Great Britain

Mr. Lansley, who has played a pivotal role in the National Health Service of the United Kingdom for many years, has made an accurate observation. It is true that biology and genetics can influence a person's propensity to gain or lose weight. Yet, he also suggests that the excuse of genetics, environment, or biology is often used to justify personal weight gain.

Lifestyle choices play a crucial role in our ability to maintain a healthy weight. Choosing to eat mindfully, engage in regular exercise, and ensure adequate sleep are all actions within our control. These choices ultimately affect our ability to achieve and sustain a healthy weight long-term.

This article explores seven reasons why people gain weight. While not exhaustive, this list acknowledges the most prevalent behaviors leading to weight gain.

SEVEN REASONS PEOPLE GAIN WEIGHT (AND HOW TO LOSE IT)

1. SKIPPING MEALS

Contrary to popular belief, avoiding regular meals (3 to 5 per day) does not accelerate weight loss. In fact, meal skipping is counterproductive to losing weight and is an unhealthy practice.

A 2015 study in The Journal of Nutritional Biochemistry concluded:

Temporary food deprivation led to overeating that continued during subsequent meals; as a result, metabolic measurements indicated abnormalities... Mice that gorged post-deprivation showed increased intraabdominal fat and decreased insulin sensitivity.

Simply put, meal skipping encourages fat accumulation, a fact supported by scientific evidence.

THE FIX:

Opt for three full or five small, nutritious meals throughout the day. Also, ensure adequate water intake.

2. SKIPPING A NUTRITIOUS BREAKFAST

We often hear that "Breakfast is the most important meal of the day," and for good reason—it's true.

It's crucial to understand that for weight maintenance, a light, nutritious breakfast is far superior to a heavy one. A healthy breakfast can jump-start your metabolism.

THE FIX:

A breakfast consisting of whole grains, low-calorie orange juice, and fresh fruit is an ideal combination to start your day properly.

3. OVERSLEEPING OR UNDERSLEEPING

Indeed, both excessive and insufficient sleep can contribute to weight gain due to a significant slowdown in metabolic functions.

**The Solution:**

The National Sleep Foundation suggests the following sleep durations by age group:

- School-age children (6-13 years): 9 to 11 hours nightly

- Teenagers (14-17 years): 8 to 10 hours nightly

- Young adults (18-25 years): 7 to 9 hours nightly

- Adults (26-64 years): 7 to 9 hours nightly

- Older adults (65+ years): 7 to 8 hours nightly

4. Not Checking the Scale

This topic may spark some debate, which is beneficial.

Consider this – without knowing your current status, you can't chart a course forward. Should you weigh yourself daily? No. Every other day? Also no.

Why is it important to check the scale occasionally? It can reveal unexpected and inexplicable weight gain or indicate overindulgence.

**The Solution:**

Weigh yourself no more than once, or at most twice, per week. Document this figure and adjust your lifestyle accordingly.

**5. Major Life Changes**

Life is replete with change, including career shifts, parenting, and financial hurdles.

Nutritionist Carolyn Brown notes, "All major life changes, even positive ones, can cause stress, anxiety, and often lead to unconscious comfort eating." New challenges can subtly affect the mind-body link, potentially resulting in weight gain.

**The Solution:**

Effective stress management is crucial for navigating new challenges. There are numerous techniques available, such as meditation, exercise, yoga, and mindfulness practices.

**6. The Passage of Time**

As we age, our metabolic rate naturally slows down – an unavoidable process. To maintain a healthy weight, we must adapt and "outsmart" time. This involves altering our diet, exercise routine, and leisure activities.

THE FIX:

Assess your lifestyle honestly. Do you engage in regular light exercise? Are you prepared to give up "guilty pleasures?" Could you replace watching T.V. with a more active form of relaxation, like a nature walk?

Adapting over time is crucial for weight management.

7. MUSCLE LOSS

There's a link between muscle loss and weight gain, as the former triggers nutritional and metabolic shifts.

"Starting in our 30s, we begin to lose muscle mass annually," notes Maryann Jacobsen, a Registered Dietitian. This gradual process can be hard to detect.

THE FIX:

Just as we "outsmart" time, we must also "outsmart" physical changes. This can be done by dedicating more time to strength-building activities such as weightlifting, resistance training, and yoga, which are all effective options.

Source: powerofpositivity.com