Excess calories are not necessarily the only reason you are overweight.
Everyone knows that if you eat a lot of fried in huge portions, eat a fatty dessert, wash it down with alcohol or carbonated drinks, this will inevitably lead to weight gain. It is also clear why a person gets fat. When a person consumes more calories than he spends as a result of physical activity, the extra calories simply have nowhere to go.
But why does a person get fat when they regularly exercise, follow the principles of good nutrition and count the calories consumed?
If a balanced diet, regular exercise have not yielded results and the arrow on the scales continues to creep up, you need to think about a number of reasons. It may well be that there are several such factors, and they act in combination.
Dr. Michelle May, author of Am I Hungry? What to do when diets don't work? " notes that weight gain is a rather complex process. She identifies five factors that can lead to obesity when not at all expected:
1. Weight can grow due to lack of sleep
The course of all processes in the human body depends on how much he rested. When you don't get enough sleep, your body is stressed. In this case, biochemical processes occur that contribute to the deposition of fat.
When you're tired, it's harder to deal with stress. In this state, it is tempting to relieve stress with food. It is possible that extra calories are accumulated due to snacks that you eat at night. Some are convinced that it is easier to fall asleep on a full stomach, but this is not the case. The only thing you get from a late snack is extra calories. Lack of sleep is indicated by fatigue, lack of energy, drowsiness, and irritability.
Try to get at least eight hours of sleep a night. Try increasing your sleep by 15 minutes and see how you are feeling. By adding 15 minutes to sleep each day, you can determine how much sleep you need to get enough sleep. People sleep better when they exercise regularly and follow an established bedtime ritual.
2. Perhaps stress is contributing to weight gain.
Society demands more and more of us. Every day you have to work better, more and faster. Stress pushes us forward. It helps to cope with the demands of life, but it also affects our mood and emotions.
Stress generates a response. A person is eager to fight, takes on additional obligations, seeks to overcome financial difficulties. This, in turn, triggers a biochemical mechanism that turns on the "survival mode" in the body.
Our bodies begin to store up energy, slow down metabolism, and release chemicals like cortisol, leptin and a number of other hormones that in most cases lead to obesity in the abdominal region, May explains.
Many people are used to seizing stress in an effort to relieve tension. But, of course, this route does not help in the long run.
... Steroids
... Antidepressants
... Antipsychotics
... Remedies for seizures
... Diabetes remedies
... High blood pressure medications
... Heartburn remedies
Remember that sometimes a few extra pounds is better than taking some medication. In addition, even if certain medications lead to obesity, you still need to keep in mind the need for a healthy diet and regular exercise.
"The problem is rarely solved by just replacing the prescribed drugs," stresses the author of the book on healthy eating, Michelle May. “The reasons for weight gain are usually related to each other. If you suspect your weight is due to certain medications, talk to your doctor. He may prescribe other medicines for you. Most importantly, do not stop taking your medication without talking to a specialist. Refusing to take medications without consulting a doctor is fraught with serious consequences, ”warns Dr. May.
4. Weight may increase due to health problems
The most common medical cause of obesity is low thyroid hormone levels (hypothyroidism). Lack of thyroid hormones can lower your metabolic rate, leading to loss of appetite and weight gain.
“If you are tired, sleepy, overweight, have a rough voice, cannot stand cooling, sleep too much, or suffer from headaches, you need to see a doctor for a simple hypothyroidism test,” May advises.
Much less often there is a disorder associated with an excess of the hormone cortisol, which can also lead to weight gain.
5. Weight can increase with the advent of menopause
Menopause occurs in women at different ages. On average, this happens at 45-50 years old. Over the years, a natural slowdown in the metabolic rate begins. Hormonal changes in the body can cause depression and sleep disturbances.
Menopause brings about many changes in the female body. When women go through menopause, they lose the female sex hormone estrogen. This in turn leads to a change in physique due to the loss of muscle mass in the thighs. At the same time, women begin to gain weight in the middle of the body. Estrogen, Bowerman explains, promotes fat storage in the lower body. When the production of this hormone decreases, fat begins to be deposited mainly in the middle part of the body (almost like in men).
It is possible to avoid the appearance of a fat layer on the belt by supporting and increasing muscle mass body. This in turn leads to an increase in metabolic rate and calorie burning.
“Women need to understand how important weight-lifting and weight-lifting exercises are to their health. power training"- notes Bowerman. As experts emphasize, there is no need to be afraid that power loads will turn you into bodybuilders. This is not true.
Exercise also counteracts the bone loss caused by menopause. Therefore, weight gain at the onset of menopause can be contrasted with a combination of exercise combined with a healthy diet. The diet should be rich in calcium and vitamin D, and should also take into account the amount of calories consumed.
Factrum publishes 12 mistakes to try to avoid.
1. You are not using the schedule for lunch and dinner.
Your body is a shiny machine. When the body is waiting for food, it starts spending energy on an accelerated program. After all, he knows that he will soon receive a new portion of fuel.
If you eat at a different time each time, and also allow yourself to work for many hours without food, your body will slow down its metabolism. He simply goes into energy saving mode because he “does not know” when he will be fed next time.
The ideal meal schedule to keep your metabolism at the highest possible level is every 3-4 hours. Just remember to eat in small portions.
2. You are drinking too little water
For the cells in your body to function properly, they need a sufficient amount of water. When your body lacks water, you burn at least 2% fewer calories than you could.
If you don't like plain drinking water, replace it with green tea. Each cup will speed up your metabolism by at least three hours. Coffee, by the way, does the same thing, provided that you drink it with water.
3. You avoid dairy products
Dairy products contain nutrients that play an important role in fat burning and muscle building.
This is, in particular, a substance called conjugated linoleic acid. It is a whey made from casein and calcium. Calcium plays an important role in metabolism. The more it is in your fat cells, the more fat your body will burn during the day.
4. You do not pay enough attention to physical activity
Your metabolism speeds up after your workout is over. The effect lasts approximately 48 hours. So try to hit the gym at least three times a week.
Plus, strength training can help you build muscle quickly. And the body will also spend a fairly large amount of energy to maintain it.
5. You are an owl
The sunlight that some people enjoy in the morning is very important to your metabolism. The fact is that it regulates and normalizes circadian rhythms.
Everything is simple here: if they are violated, your metabolism slows down, because the body decides that it lives in a state of constant danger.
In general, try to wake up early. And, accordingly, go to bed earlier.
6. You try to completely cut out carbohydrates.
And you're making a big mistake. Avoiding carbohydrates is an extremely dangerous idea. If only because your muscles need glycogen, and it is formed from carbohydrate stores.
Plus, if you ditch carbohydrates, you are almost certainly living with chronic fatigue. Without glycogen, you will have no energy not only for your workouts, but also for your daily life.
7. Sometimes you snack on chips, crackers and croutons
If you occasionally eat snacks such as crackers, chips, or sugary yoghurts and still want to lose weight, then you will need to change your habits. You should not eat snacks with unhealthy trans fats and sugars, but snacks with polyunsaturated fatty acids.
Walnuts are ideal. If for some reason you don't like them, try other types of nuts. Any vegetables are also suitable.
8. You sleep at too high a temperature
Check your thermostat. Your body burns calories efficiently during sleep only if it is at a comfortable temperature. There is no need to sleep in the cold, but you must remember that the ideal bedroom temperature should be between 18-19 degrees Celsius.
And remember: it is at night that the so-called "brown" fat is most quickly burned, which is concentrated in the area around the abdomen and thighs.
9. You only use sea salt
We have nothing against sea salt: it tastes good and is not as harmful as other types of salt. The bad news is that we all need iodine for normal metabolism. Therefore, buy at least occasionally iodized salt.
Also, you should be more active on iodine-containing foods: seaweed, eggs, shrimp and cod liver.
10. You are not buying organic products
11. You are not getting enough iron.
If your body lacks iron, then your muscles are chronically oxygen deficient. As a result - general lethargy, fatigue and fullness.
Women should pay special attention to their iron intake. Eat more legumes and dark greens like spinach, broccoli, and bok choy.
12. You are too nervous.
No one in the world can boast of living stress-free. But it is important to remember that the body of a nervous person burns an average of 100 calories less than on calm days.
Plus, stress triggers our cravings for unhealthy foods. Therefore, it is vital to take the time to relieve stress. Choose the method that suits you best. The goal is to achieve even and deep breathing, which allows you to burn fat as efficiently as possible.
To effectively get rid of unnecessary fat accumulations, you need to adjust your diet and choose the right exercise. Diet and physical activity cause organs and glands to secrete fat-burning hormones. Therefore, if these two strategies - effective diet and exercise - do not work, it makes sense to see your doctor and look for the true cause of weight gain, which, according to the site, may well turn out to be one of those described below. So, why do we get better, even if we lead a correct lifestyle, and by what signs and characteristics of weight gain can we calculate its cause?
4 reasons for weight gain and their characteristics
If you have significantly reduced your calorie intake and increased your level of physical activity, but fat deposits still cannot be removed, it is worth considering whether this is caused by malfunctions of internal organs and glands that produce hormones that contribute to weight loss or gain.
So, below the site will tell you about these four reasons for weight gain and their characteristic features, which will help to suspect a "problem" in a particular organ:
- "Adrenal" weight gain;
- "Hepatic" weight gain;
- "Thyroid" weight gain;
- "Ovarian" weight gain.
Characteristics of "adrenal" weight gain
The adrenal glands are responsible for the body's fight-or-flight response to stress. If the adrenal glands are too often disturbed by stressful situations, it can lead to imbalances in hormones and disrupt various functions of the body, including the sleep-wake cycle, making it difficult to wake up and fall asleep. The adrenal glands secrete the stress hormone cortisol, elevated levels of which lead to weight gain in the midsection of the body (called the "cortisol belly").
The appearance of fat in the abdomen and waist is possibly the reason for the disruption of the adrenal glands.
If you suspect that your adrenal glands or stress may be the cause of your weight gain, talk to your doctor and try to reduce your stress levels, for example, through yoga and meditation.
Symptoms of adrenal dysfunction include:
- deposition of fat in the abdomen and waist;
- "Full" face and neck;
- relatively thin arms and legs;
- high blood pressure;
- weakness of muscles and bones;
- high blood sugar;
- mood swings, irritability, or depression.
Characteristic features of "hepatic" weight gain
A properly functioning liver is an important component of health and wellness. If it fails, fat begins to accumulate in the abdomen. Also, problems with high blood sugar (including diabetes), high cholesterol levels and high blood pressure are not excluded. The buildup of toxins in the liver can also lead to joint pain, allergies, skin problems (including acne), and body odor.
Liver disease can be both genetic and acquired as a result of exposure to various factors, including viruses and alcohol abuse. Therefore, if you notice that your tummy has begun to rapidly overgrow with fat, seek medical help - perhaps the reason for the weight gain is insufficient liver function.
Characteristic features of "thyroid" weight gain
It is the thyroid gland that regulates the rate at which energy is used by the body, producing hormones that control the metabolic rate. If the thyroid gland is not working actively enough, weight gain will be observed even with a decrease in the number of calories consumed.
A common cause of rapid weight gain is an underactive thyroid gland.
Also, a decreased activity of the thyroid gland may be indicated by:
- weight gain;
- muscle weakness;
- constipation;
- hair loss;
- slow heartbeat;
- dry skin;
- hoarseness;
- depression;
- constant fatigue;
- irregularity of the menstrual cycle.
Visit an endocrinologist regularly in order to recognize problems in the thyroid gland in time and correct its work.
Characteristic features of "ovarian" weight gain
This reason for weight gain is typical for women whose ovarian problems can be an indicator of hormonal imbalance. Signs of poor ovarian function include dietary and physical inactivity, weight gain in the lower body, PMS, delayed menstruation, persistent constipation, and excessive cravings for chocolate or dairy products.
If you suffer from pain in the ovarian area or you notice changes in the menstrual cycle and weight gain in the lower body, seek help from your gynecologist.
Not all reasons for weight gain are listed above. There are other diseases that explain the rapid weight gain in men and women. Therefore, if you suddenly began to recover and cannot lose weight, the site recommends consulting with a specialist.
Content
Someone is faced with the problem of being overweight, others dream of gaining at least a kilogram. The reasons for being too thin can be very diverse. For example, a genetic predisposition is either. Experts have developed a huge number of exercises aimed at combating excess weight, but how to get fat quickly so as not to harm your own health? The task is not easy, but doable.
Causes of thinness
Before choosing methods that help you get fat quickly, you need to identify the reasons that provoked excessive thinness. Here are the main factors that get in the way of weight gain:
How to quickly get fat at home
Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can diagnose and give recommendations for treatment, based on the individual characteristics of a particular patient.
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How to get well quickly at home
Listed below are common reasons for gaining weight quickly. They will help you answer the question of why I recovered dramatically. Some of them may be unexpected.
Reasons for gaining excess weight quickly: Top 10
1) you stopped following a rigid diet
If you stopped following a strict diet, having achieved your goal of losing weight, then, after returning to a normal diet, you will inevitably replenish.
The body will begin to accumulate reserves in case "times of hunger" come again. This is how the protective mechanism works, which for many centuries allowed a person to survive in conditions when there was a lot of food in the season and had to starve in winter.
For this reason, weight loss requires a balanced diet that ensures that all important nutrients are supplied to the body.
2) you have stopped playing sports
You may not eat more, but you used to exercise before. And having stopped doing this, they did not change their eating habits. It is clear that with active physical activity, the body burns more calories. Therefore, it is not surprising that you have gained weight.
It will be helpful to play sports again if you enjoy the process. If you are not a fan of heavy loads, walk for at least half an hour a day. And do not forget to change the nutritional value of the diet in accordance with the new regime of physical activity!
3) you are pregnant
Gaining one or two pounds can be caused by pregnancy. If unexpected irritability, morning sickness is added to a couple of kilograms, then you should go to the pharmacy for a pregnancy test.
4) you do not sleep well at night, or the amount of sleep is insufficient
Scientific studies show that poor sleep quality can lead to excess weight.
Those who stay up late often eat at night or chew something all the time until they go to bed. The desire to eat in this case is explained by the fact that a lack of sleep leads to biochemical changes in the body that stimulate the feeling of hunger, while you should already be sleeping.
Try to go to bed early, and if you want to eat something after dinner, it should be a light, low-fat product - kefir, fruit.
5) your food contains hidden fats
If you go to restaurants very often, because your social status or work obliges you to do this, this is the most likely reason for the appearance of extra pounds. Side dishes, meat, salads, all kinds of desserts ... For good taste, you can't do without oil, even if at first glance it is not there. From store-bought products, hidden fats are found, for example, in sausages, biscuits, cheese, chocolate.
If you eat something light, but in large quantities, between meals, without changing the diet in the main meal, then during the day more calories are eaten than you think, and this can lead to weight gain.
Based on the above, try to go to restaurants less often. And when shopping for groceries, remember to look at the packaging for how much fat they contain. And remember, if you have eaten well and are still hungry, you may simply be lacking in any vitamins or minerals.
6) you eat too late
Do you have breakfast after 10 am with hot chocolate and a butter and jelly sandwich? What mistake! The rest of the day is not long enough to use it all up!
Do you have lunch after 3 pm and dinner after 8:30 pm? Taking part in an aperitif (with alcohol and salty crackers) until 11 pm every Friday and Saturday? At night, the metabolism slows down and what your body did not have time to process during the day is deposited in the form of extra pounds. Therefore, wanting to have slim figure, you should have breakfast at 7-8 in the morning, and have dinner no later than three hours before bedtime.
7) you are premenstrual
There is no reason to panic if you put on a pound or two in the middle of your menstrual cycle. You should be aware that fluctuations in weight are normal in this case. It is quite common that after ovulation a woman weighs a couple of kilograms more than before.
This is due to water retention in the body, the stomach may swell a little, and the breasts may become heavier. But after menstruation, everything will return to normal.
8) you get nervous a lot
Stress leads to increased appetite and the desire to chew, and therefore can lead to excess weight.
Instead of eating normally, are you chewing on your computer? Eating this way makes it difficult to feel full, and you end up chewing.
Plus, cooked foods are more balanced, and snacks are often high in sugar, salt and fat. This may be good for calming the nerves, but not for the figure.
Therefore, if in a stressful situation you cannot force yourself not to chew, put something low-calorie under your arm, for example, pieces of chopped fruits or vegetables. It has been checked: whatever lies next to the computer is eaten up unnoticed during operation, whatever it is!
9) You have recently quit smoking
If you quit smoking, it is very possible that you are chewing something unnoticed between meals to distract yourself from the thoughts of smoking. Instead of a cigarette, you put food in your mouth.
This is a very common reason why people gain weight by quitting smoking. In this case, a method of replacing harmful crunchies with fruits and vegetables will also help. Not only will this distract you, but it will also help cleanse your body of accumulated toxins.
10) you have health problems
Certain medications are known to cause weight gain. One of them, for example, is cortisone.
It is also possible that you have hypothyroidism (an insufficiency of the thyroid gland). This kind of hormonal problem can be the cause of the fullness.
These 10 possible reasons for fast weight gain will surely give you new information to search for. In any case, if the weight continues to increase, you should consult a doctor.
