Major Weight Gain Triggers

a.    Sleep Deprivation: Getting less than 6 – 8 hours of sleep a night impairs body’s ability to process glucose and could make one insulin resistant; Also, not getting enough sleep, decreases levels of leptin, the satiety hormone, and increases level of cortisol, the fat storage hormone. This leads to intense cravings for starchy carbs and sweets that end up getting stored as fat

b.  Stress: People under high levels of stress were more likely to have extra fat around their midsections, which has been linked to cardiac health.. This is because stress triggers the flight or fight response that increases levels of cortisol. Higher and prolonged levels of cortisol in the blood stream stimulate abdominal fat cells. Cortisol also increases appetite especially for carbs and sweets. So not only does stress make one eat more but what one eats, gets stored as fat deep in the belly. Also self gratification, self punishment, depression, anxiety and stress may lead to excess calorie intake

c.    Although Carbohydrates, proteins, fats,  vitamins and minerals all are important for the proper functioning of body but  only in required amounts. One should eat everything yet maintain the portion size – excessive fats and carbohydrates result in obesity. Following a balanced diet will provide body with essential macro and micro nutrients thus helping in overall health

d.    Frequency and size of meals – Our stomach on a general basis digests the food in 2 -3 hours. Once the food is digested it prepares itself for the next meal. But when it is not provided with a snack/meal then it slows down the Metabolism of the body, hence storing energy to utilize it at the time of famine. Also you would end up feeling more hungry after a long gap between meals, thus eating double the quantity & wrong type of food  than what is required by your body

e.    Lack of fiber: High Fiber foods produce a higher degree of satiety than refined foods thus  help prevent obesity by reducing energy intake. Fiber rich foods also have laxative effect, increasing stool bulk and decreasing the transit time, though with considerable individual variation. In absence of high fiber foods, one ends up eating more resulting in weight gain

f.    Low Water intake- Drinking two to three bottles of water a day ensures that the toxins are properly flushed out. Water not only keeps us hydrated, helps in transporting oxygen and nutrients to different parts of the body. It is essential for ensuring proper digestion, boosts metabolism and makes you feel full thereby cutting down your intake of excess/wrong food

g.    Eating too much food that is sugar free and fat free –  Sugar free/fat free foods tend to have lots of sodium and possibly hidden oils to increase the shelf life of the product. They usually contain preservatives & chemicals that interfere with weight loss and add unnecessary toxins to the body

h.    Lack of physical exercise – Physical activity is a paramount in health promotion. As we age, our metabolism reduces. Though obesity can occur at any age, this is more common during middle ages when physical activity decreases without corresponding decrease in food consumption This results in burning lower and lower calories and slowly muscle tissues start getting replaced by fat deposits

Published by

Niti Munjal

Dietician by Profession but an IT professional by heart who believes that marriage of IT and Healthcare is the way to go to improve lifestyle and health of people in the country.

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