This issue about weight gain and weight loss is not even new, often everyone is looking to either take down a few pounds or add a few pounds.
There could be several reasons why your weight is not going down despite your efforts.
- You might not be in a calorie deficit, meaning you are consuming the same amount of calories as you are burning, or even more than what you are burning.
- You might not be tracking your food intake accurately, which can lead to overeating.
- You might not be getting enough sleep, which can affect your hormones and metabolism.
- You might be experiencing water retention due to high sodium intake or hormonal changes.
- Your weight loss might have plateaued, which is normal and can be overcome by changing your diet and exercise routine. It’s important to remember that weight loss is a journey and it takes time and consistency to see results.
How do we categorize weight?
Over the years, the tool BMI ( body mass index ) has been used to show a relationship between your height and weight.
It’s important to keep track of your BMI (Body Mass Index) to ensure you’re maintaining a healthy weight.
How do you calculate BMI?
To calculate your BMI, you need to divide your weight in kilograms by your height in meters squared.
A BMI between 18.5 and 24.9 is considered normal, while a BMI over 30 is considered obese.
However, BMI should be used as a general guideline as it doesn’t take into account factors such as muscle mass and body composition.
It’s always best to consult with a healthcare professional to determine what is a healthy weight for you.
Usually, when we gain weight, most of it loves to settle around the belly(visceral fat/central obesity), and that’s where the tool Waist circumference comes in.
Usually an increased waist size is a warning sign.
When it comes to reducing belly fat, a combination of diet and exercise is key.
Incorporating cardio exercise, such as running or swimming, along with strength training can help burn calories and build muscle.
Additionally, reducing your intake of processed foods and sugary drinks can help decrease overall body fat.
What causes weight gain
It’s important to note that weight gain can be caused by a variety of factors, such as
- PCOs (Hormonal imbalances)
- Genetics,
- Medication side effects,
- and lifestyle habits.
PCOs and weight gain
Polycystic ovarian syndrome (PCOS) is a hormonal disorder that can cause weight gain in some individuals.
Other symptoms may include irregular periods, acne, and excess hair growth.
Tips for Weight loss when you have PCOs
- Monitor your portion sizes at all times. This will not only help with weight loss but also help you maintain a normal weight.
- Opt for whole grains, legumes, and foods with high fibre. These foods give you a feeling of fullness, hence reducing incidences of snacking, which can potentially lead to unnecessary weight gain.
- Limit added sugars and foods with no caloric value. They will only bring in bad than good.
- Use The plate model to do your portion controls.
- Avoid salt and all these processed foods that contain unnecessary salts, sugars and fats.
- Choose heart-healthy fats.
Diabesity
Diabesity is a term used to describe the combination of type 2 diabetes and obesity. People with obesity are at a very high risk of developing diabetes.
This condition can lead to serious health complications if left untreated.
To lose weight while on medication for diabetes can be quite a hustle.
It’s important to work with a healthcare professional to manage your blood sugar levels and achieve and maintain a healthy weight through diet and exercise.
Other treatments may include medications or surgery, depending on the severity of the condition.
Is a low-carbohydrate diet what you need?
One approach to managing weight is through a low-carbohydrate diet.
I’ve been researching low carbohydrate diets lately and it seems like they can be really effective for weight loss and improved overall health.
By reducing the amount of carbs you consume, your body is forced to burn fat for energy instead of relying on glucose from carbs.
This can lead to faster weight loss and improved blood sugar control. Of course, it’s important to make sure you’re still getting enough nutrients and not just cutting out carbs completely.
A low-carbohydrate diet could be a great option for those looking to improve their health and lose weight.
This can help regulate blood sugar levels and promote weight loss.
It’s important to consult with a healthcare professional before starting any new diet or exercise regimen.
Will intermittent Fasting help you?
Intermittent fasting is another approach that can help manage weight.
Intermittent fasting has also been gaining popularity as a weight loss strategy.
By restricting your eating to certain hours of the day, your body is forced to use stored fat for energy during periods of fasting.
It’s important to make sure you’re still getting enough nutrients during your eating window, but many people find that intermittent fasting can be an effective way to lose weight and improve their overall health.
As with any diet or lifestyle change, it’s important to consult with a healthcare professional before starting.
Weight Gain and Genetics
Weight gain can be influenced by genetics, meaning that some people may have a higher predisposition to gain weight than others.
However, lifestyle factors such as diet and exercise can still play a major role in managing weight.
Intermittent fasting, for example, can be an effective approach for weight loss and improving insulin sensitivity. Of course, it’s always a good idea to consult with a healthcare professional before making any changes to your lifestyle.
5 Top tips to keep in mind
Here are some tips for weight loss that may be helpful:
- Set realistic goals: Start with small goals that you can achieve and then slowly increase them.
- Keep track of what you eat: Write down everything you eat and drink in a food diary. This will help you keep track of your calorie intake.
- Drink plenty of water: Drinking water can help you feel full and prevent you from overeating. It can also help you flush out toxins from your body.
- Eat a balanced diet: Make sure you are eating a variety of foods from all food groups. This will ensure that you are getting all the nutrients your body needs.
- Exercise regularly: Exercise is important for weight loss and overall health. Aim for at least 30 minutes of moderate exercise most days of the week.
- Remember that weight loss is a journey and it takes time. Be patient and stay focused on your goals. With dedication and perseverance, you can achieve your desired weight.
