Weight gain: most common causes and useful remedies

There is never a weight gain without reason, in fact, in general, this is always determined by specific causes. Among these there is undoubtedly a "wrong diet, full of apparently healthy foods that contain many calories and help to make us take a few extra pounds in a short time. In the video below you will find some examples.

Here are some of the most common causes of weight gain and some remedies to avoid it.

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The yo-yo diets

It's no secret: alternating weight loss with weight gain is catastrophic for the silhouette.

This is what is called the yo-yo effect. Such a drastic change in diet resulting in cyclical weight loss and accumulation causes the metabolism to go crazy and the body to slow down its activities to conserve energy, going into a sort of famine mode: that is, our physique retains fat reserves and thus burns less, accumulating weight.

How to avoid the yo-yo effect

• Choose your diet well. In general, don't fall into the trap of too restrictive and low-calorie diets (less than 1000 calories per day), poorly balanced (just protein or vegetables or dairy products), or falsely miraculous with a good number of pills or shakes.
• Set a reasonable goal for yourself. If you have two extra pounds, you lose two and not five. If you lose too much weight, you can suffer from weakness and fatigue, as well as cause damage to your body.
• Take your time: Diets that are too fast don't work in the long run.
• Pay attention to the maintenance phase. This is the most important period of your diet. It consists in "interrupting the diet without causing weight gain. During this period, be wary of excesses (sweets, alcohol and too salty foods ...) and concentrate again on quantities, being careful not to abuse fats and sugars.

• Rely on the help of a nutritionist or dietician. These food experts will provide you with the foundation for a good diet and a tailor-made program to shed your excess pounds. With the supervision and constant guidance of a professional, you will feel more motivated.
• Play sports. Combining your diet with a sporting activity is the best way to lose weight and not regain it later. Therefore, plan at least three hours of physical exercise a week, preferably endurance: active walking, cycling, running, swimming ...
• A healthy lifestyle, especially in the kitchen. To effectively lose weight, you need to follow an orderly diet, that is, eat five meals a day, cook without fat, do not buy prepared products, sweets, cookies or sugary carbonated drinks. It is important to eat more fruits, vegetables and natural dairy products. If you can do this, you will not only restore your weight, but you will not gain weight again. Eating healthy doesn't have to be boring, there are thousands of recipes that will make you fall in love with fruit and vegetables!

A lifestyle change

Starting work, getting engaged, separating, moving house, finding yourself unemployed are all particularly important changes that can lead to weight gain. These are situations that have a correlation with a strong state of stress: in these cases, in fact, the "increase in the production of cortisol, also known as the stress hormone, can cause a sudden increase in body weight, in addition to other physical problems. or psychological.

Some tips to keep your weight under control in times of change and strong stress.

• Maintain your points of reference: that is, five meals a day to be eaten at set times.
• Try to maintain a balanced diet, preferring fruit, vegetables, white meat and fish. Limit fats and sweets and don't abuse dairy products either.
• React in time: if you notice that you are increasing, especially in certain crucial moments of your life, keep your weight under control, weigh yourself regularly and give yourself some rules at the table.
• If you are too busy, still find time to take a break away from the computer and eat slowly.
• Force yourself to play sports. No matter which activity you choose, the important thing is to do physical activity, the best ally to lose weight; in this way you burn superfluous fat, get a more defined silhouette and keep your mind distracted from the temptation to eat continuous snacks. and snacks Choose a sport that suits your pace, practice it at least 3 hours a week and go for a 30-minute walk every day.
• Compensate for excesses. Business lunches and candlelit dinners are part of life and you can't always do without them. After an overly rich meal, indulge in some healthy detox.

Stop smoking

This bad habit should always be stopped, but if you choose to do so, and it would be good, you must pay attention to your weight, because it can often increase suddenly and considerably.

The numbers speak for themselves: women who quit smoking gain an average of 3.8 kilos. When you quit smoking, the basic metabolism rate (resting energy expenditure) decreases, awakening the appetite and increasing stress and sensitivity. However, the game is definitely worth the candle: smoking seriously damages health, well-being. and beauty.

To avoid gaining weight in these cases you can follow these tips:

• Reduce your energy intake. When you quit smoking, you burn fewer calories a day than usual: we are between 250 and 300 kcal. The only solution to avoid weight gain, therefore, is to pay attention to diet, decreasing the intake of fast fats and sugars.
• Plan 4 to 5 meals a day, better than 2 or 3. Choose slow sugars (carbohydrates, bread) and fiber (fruits and vegetables) and drink plenty of water, tea and broth.

Amorous suffering and sentimental problems

Even in these cases, after an initial loss of appetite and weight, you can gain several pounds if you are not careful.
Here are some suggestions:

• A healthy and balanced diet. Try to take all the essential nutrients for the correct functioning of the organism.
• Change your way of cooking. No more ready meals: prepare your menus with steamed, baked or grilled foods, with herbs and spices. Give preference to sweeteners and light fats. Limit sweets, sausages and carbohydrates.
• Change your way of thinking. Do not be obsessed with the idea of ​​quitting smoking and gaining weight. To avoid binges and stress, combine 2 or 3 hours of sport, an artistic activity (theater, painting ...) and a relaxation session every week. It is the best way to lose those unwanted pounds.
• Take care of yourself. The pounds that appear after a life change such as separation, abandonment or a relationship that ended badly, are usually the immediate consequence of not taking too much care of yourself. Do not let yourself go, make yourself beautiful and focus on your passions!

The pregnancy

The vast majority of women gain weight when they have a child. The cause: hormonal changes and the widespread belief that you should eat twice as much. What is the result? The pregnant woman stores fat, her hips are rounded and she finds herself a few pounds overweight after giving birth. If you are expecting a baby or have just had one, these tips are for you:

• Beware of the accumulated weight. A pregnant woman needs 2000 kcal / day and 2200 at the beginning, and then 2500. If you were thin before pregnancy, you should gain between 12.5 and 18 kg, if you had an ideal weight, you should increase between 11.5 and 16 kg, and if you were overweight, between 6 and 10 kg.
• Balance your meals. For both you and your baby, avoid fats and sugars and prioritize nutrients essential for your baby's development and growth, including proteins (meat, fish, eggs) and slow sugars (carbohydrates and bread). To provide the right energy, focus on fatty acids (oils, butter), for the nervous system and bones, calcium, as well as vitamins and fiber (fruit and vegetables).
• Play sports, but be careful to choose the right ones: forget risky sports and opt instead for gentle activities (swimming, aqua gym, gentle gymnastics, walking).
• If you can, breastfeed: it is not only good for the baby, but also for you, because it facilitates weight loss and cellulite. Against the latter, think about applying anti-cellulite creams associated with a massage.
• Decrease your overall energy intake. You have just given birth and are feeling tired and fragile. Therefore, a loss of 500 grams per week is a reasonable goal. To lose weight, keep a varied and balanced diet but reduce the amounts (from 1700 to 1800 kcal / day), avoiding bingeing or messing with unhealthy snacks and snacks between meals.
  

The period of menopause

Menopause is another phase of life that, like any other, must be understood and adapted to the changes that come with it. Maintaining a solid body requires some guidelines, especially at such a delicate time when hormones can affect and disrupt our bodies.
Here are some tips to prevent the passage of time from radically changing your physique:

• Watch your diet. Numerous myths have arisen around menopause. The best known is that weight gain is inevitable. It is true that this hormonal variation causes the body to change. Therefore, the important thing is to understand our body and adapt to this change. To do this, we must follow a balanced diet and control the intake of fats that are more difficult to eliminate.
• Sport is essential. The practice of physical activity is essential in every phase of life, but in menopause it is even more so. Due to the decline in estrogen, muscle mass is lost, so it is good to do strength training. Then combine these exercises with a higher intensity, shorter duration cardiovascular workout.