CAUSES OF WEIGHT GAIN AND HOW TO LOOSE IT SAFELY BY DIETITIAN NEHA MARKAN

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WEIGHT – A very scary word for many friends. The more you scared of the word , the more you gain weight … Not true I know. As you know this sentence is not true at all, many myths prevail related to weight gain. Today I will discuss some main leading causes of weight gain and obesity.

Obesity is one of the biggest health problems in the world. It travels with various other diseases, which combined kill millions of people per year. These diseases include diabetes, cardiovascular disease, cancer, stroke, dementia and various others.

Here are 10 factors that I believe are leading causes of weight gain, obesity and metabolic diseases.

1.GENETICS

Obesity has a strong genetic component. Offsprings of obese parents are much more likely to become obese than offsprings of lean parents. This is not to say that obesity is completely predetermined because our genes aren’t as set in stone as you may think… the signals we send our genes can have a major effect on which genes are expressed and which are not.

2. JUNK FOODS

Today, foods are often little more than refined ingredients mixed in with a bunch of chemicals. These products are engineered to be cheap, last long on the shelf and taste so incredibly good that we just can’t get enough.By making foods “hyperpalatable,” the food manufacturers ensure that we eat a lot and decide to buy and eat them again and again.

3.FOOD ADDICTION

These highly engineered junk foods cause powerful stimulation of the reward centers in our brain. You know what else does that? Drugs of abuse like alcohol, cocaine and nicotine. The fact is that junk foods can cause full-blown addiction in susceptible individuals. People lose control over their eating behavior, in the same way as alcoholics lose control over their drinking behavior.

4. AGGRESSIVE MARKETING(especially towards children)

The junk food companies are very aggressive marketers. Their tactics can get unethical at times and they constantly market very unhealthy products as if they are health foods.

In my opinion, the junk food companies are even worse than the tobacco companies ever were, because they target their marketing specifically towards children. Children are becoming obese, diabetic and addicted to junk foods way before they’re old enough to make conscious decisions about these things.

5. INSULIN

Insulin is a very important hormone that regulates energy storage, among other things. One of the functions of insulin is to tell fat cells to store fat and to hold on to the fat that they already carry. The best way to lower insulin is to cut back on carbohydrates, which usually leads to an automatic reduction in calorie intake and effortless weight loss. No calorie counting or portion control required.

6.CERTAIN MEDICATION

There are many pharmaceutical drugs that can cause weight gain as a side effect. Examples include diabetes medication, antidepressants, antipsychotics, etc. These drugs alter the function of the body and brain, making it selectively store fat instead of burning it.

7. LEPTIN

Another hormone that is crucial in obesity is LEPTIN. This hormone is produced by the fat cells and is supposed to send signals to the hypothalamus (the part of our brain that controls food intake) that we’re full and need to stop eating. Obese people have lots of fat and lots of leptin. The problem is that the leptin isn’t working as it should, because for some reason the brain becomes resistant to it .This is called leptin resistance and is believed to be a leading factor in the pathogenesis of obesity.

8. FOOD AVAILABILITY

One factor that has dramatically influenced the collective waistline of the world is a massive increase in food availability.Food (especially junk food) is everywhere now. Another problem related to availability is that junk food is often cheaper than real food. The near by stores only sell sodas, candy and processed, packaged junk foods.

9. SUGAR

In my opinion, SUGAR is the single worst part of the modern diet. The reason is that when consumed in excess, sugar changes the hormones and biochemistry of the body, contributing to weight gain. Added sugar is half glucose, half fructose. We get glucose from all sorts of foods, including starches, but we get the majority of our fructose from added sugars. Excess fructose consumption causes insulin resistance and elevated insulin levels. It may cause leptin resistance. It also doesn’t cause satiety in the same way as glucose. All of these contribute to energy storage and ultimately, obesity.

10. MISINFORMATION

People all over the world are being misinformed about health and nutrition. I think the main reason for this is that the food companies , sponsor scientists and major health organizations all around the world. People thought they are better than dietitians but are highly misinformed and so really go for bad food choices.

The fact is that the way our foods and society have been engineered are all important factors that must be fixed if we are to reverse this problem on a global scale.

Now GUYS, some points about WEIGHT LOSS. Everyboby working on weight loss want fast results. Shed your weight in such a manner that it will not bounce back.

12 tips to help you lose weight on the 12-week plan

Get off to the best possible start on the 12-week weight loss plan with these 12 diet and exercise tips.

1.DON’T SKIP BREAKFAST

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn’t help us lose weight and isn’t good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.

2. EAT REGULAR MEALS

Some people think missing meals will help them lose weight, but it’s been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. EAT PLENTY OF FRUITS AND VEGETABLES

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. GET MORE ACTIVE

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. DRINK PLENTY OF WATER

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it’s warm or you’re exercising.

6. EAT HIGH-FIBRE FOODS

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. READ FOOD LABELS

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. USE A SMALLER PLATE

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. DON’T BAN FOODS

Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. DON’T STOCK JUNK FOOD

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruits, roasted makhanas, peanuts,unsalted or unsweetened popcorn, murmura etc.

11. CUT DOWN ON ALCOHOL

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain.

12. PLAN YOUR MEALS

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

REMEMBER ……

EAT only when you are hungry, not just because “it’s time” to eat.

Eat slowly and chew your food properly. This will help you feel full, and the very act of chewing will leave you feeling more satisfied.

Always eat breakfast. A healthy breakfast should consist of carbohydrates and protein with some fat. This will help keep your blood-sugar levels steady and hunger pangs at bay.

Instead of 2 large meals, have smaller and more frequent meals. Keep track of the portion size. Eat a healthy snack every 3 hours to keep your blood sugar levels stable.

Never skip any of your meals as it leads to increased hunger, which will result in binge eating.

Do not eat meals in front of the TV as it can lead to overeating. Always be conscious of what you are eating and how much you are eating.

Do not eat your dinner too late and avoid going to sleep immediately after dinner.

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