The hustle and bustle to lose weight is not uncommon. According to a report, 45% of the world’s population is constantly trying to lose weight. There are many possible reasons why a person may gain weight quickly.
Some reasons may include overeating, a sedentary lifestyle, hormonal changes, or certain medical conditions. Therefore, if you are concerned about weight gain, you need to observe your lifestyle and eating habits. Also, it is best to speak with a doctor or nutritionist to find out the cause and develop a plan to lose weight if necessary.
Don’t panic if you’ve gained weight and don’t know why. Maybe a hormonal issue, dietary restriction, physical activity, lifestyle choice, or some other factor is changing your physiology without you knowing it. Although not all of the factors contributing to your unwanted weight gain are within your control, many of them are.
6 common factors that lead to unwanted weight gain
It can be frustrating if you gain weight without knowing why. Often, weight gain results from simple things like eating more, moving less, fluid retention, or hormonal changes related to the menstrual cycle or menopause. However, sudden or unexplained weight gain can also mean a serious health problem. To find out what’s causing your weight gain, check out this list of common causes and solutions.
Portion sizes
Portions that are too large can lead to weight gain. For years, portion sizes have been increasing, both in restaurants and at home.
Large amounts of calorie-dense, nutrient-poor foods increase overall calorie consumption, leading to weight gain. On the other hand, consuming larger portions of any meal, even nutrient-dense foods like fruits and healthy grains, can increase calorie intake and lead to weight gain.
Choice of food
You can gain weight because of your food choices, even if you watch your calorie intake. In addition to the global rise in obesity rates, eating heavily processed foods can lead to weight gain. According to a studyEating ultra-processed foods increases the risk of developing several obesity-related symptoms.
You can quickly gain weight by consuming sugary meals, including candies, cakes, sodas, sports drinks, ice cream, iced tea, and sugary coffee. Therefore, you should consider reducing your intake of processed foods, including snacks and meals, while emphasizing healthy foods.
Health issues and medications
Certain medications and health-related conditions can induce rapid weight gain or fluid retention, leading to unwanted weight. For example, people are more likely to gain weight when taking hormonal contraceptives, corticosteroids, antidepressants, and drugs used to treat mental health issues.
Additionally, hormonal health issues like hypothyroidism, PCOS, and Cushing’s syndrome lead to weight gain and obesity. In addition, water retention in women during the menstrual cycle contributes to weight gain. Therefore, getting the correct diagnosis from your doctor is crucial to preventing or managing weight gain.
Sedentary lifestyle
Inactivity is a major cause of weight gain and chronic disease. Sedentary activities include watching television, driving, using a computer or telephone, and working at a desk.
Although many specialists believed that work-related activities were the main cause, followed by television viewing, lifestyle changes such as exercising and taking walks after dinner rather than watching television can have a significant impact.
If you’re not careful, exercise can make you hungrier and eat more than usual. As a result, it can lead to weight gain, which defeats the original purpose of training. To avoid this, watch what you eat before and after exercise. Choose healthy foods and stick to reasonable portions.
Insufficient sleep
A study of 10 overweight people on a calorie-restricted diet found that getting enough sleep is crucial for overall health and well-being. It indicates that those who slept 5.5 hours per night lost 55% less body fat and 60% more muscle mass than those who slept 8.5 hours per night. Therefore, one of the reasons why you gain weight may be irregular sleeping patterns.
You can try limiting screen time before bed, cutting down on coffee, reading books, meditating, and going to bed at a regular time if you have low quality issues.
Stress
It is natural to feel stressed when faced with difficult situations. Stress can help you perform better by sharpening your focus and giving you more energy. However, long-term stress affects your well-being and can lead to weight gain.
Cortisol, the stress hormone, stays high when you’re under constant pressure. Cortisol makes you hungrier and can cause you to crave high calorie foods leading to weight gain.
Meditation, yoga, and outdoor activities are some examples of stress reduction techniques to help you manage your stress and, therefore, your weight.
Note from The Fitness Freak
First, take a close look at your lifestyle and see if stress, poor diet, insufficient sleep, or a sedentary lifestyle could be factors. It is normal to gain 0.5 to 0.5 kg per week if your diet is not healthy. However, something else could be happening if you haven’t changed your eating habits or activities and you continue to gain weight. You can also see a doctor if you add one to two pounds each week and you don’t see the scale going down.
Conclusion
There are many reasons why people can gain weight, including poor sleeping habits, processed or sugary foods, and sitting too long. However, some simple steps can help, such as eating mindfully, exercising, and eating healthy foods. If someone has sudden, unexplained weight gain, they should see a doctor to determine the cause and get proper treatment.
