Weight gain can be extremely frustrating, especially when you don’t know what’s causing it. Weight loss is not easy for most people. And it can be frustrating if your attempts at trying to lose weight seem to go in the opposite direction. You may be wondering to yourself, “Why do I gain weight so easily?” If you are anything like me, two days off of plan and the pounds just seem to pile back on! But why?
If these frustrations resonate with you, there may be a number of reasons why you struggle with weight gain. Sometimes it is not as simple as “you just eat too much!!”. The good news is there are actually some simple explanations that are easy to fix. In this article we will talk about some of the common reasons for unwanted weight gain and what you can do to address them.
1. You may be eating too many highly processed foods
What is a processed food?
A processed food is any food that has been altered in some way during preparation.
Food processing can be as basic as:
- Freezing
- Canning
- Baking
- Drying
In recent years, many nutrition experts have linked the obesity problem to the ever growing popularity of ultra-processed foods. These foods are engineered to have a long shelf life and irresistible combinations of salt, sugar, fat and other additives.
Processed foods tend to make people overeat because they are full of refined carbohydrates, added sugars and fat that appeal to the human palate. Most of these foods, however, tend to lack fiber, protein, vitamins and other important nutrients.
In recent studies it is found that people who eat a diet of highly processed foods regularly eat 500 – 1000 calories more per day than a person who consumes a diet of fresh fruit, vegetables and lean meats.
Examples of common processed foods include:
- Breakfast cereals
- Cheese
- Tinned vegetables
- Bread
- Savoury snacks, such as crisps, sausage rolls, pies and pasties
- Meat products, such as bacon, sausage, ham, salami and paté
- Microwave meals or ready meals
- Cakes and biscuits
- Soft drinks
Tips:
- Cook from scratch
- Avoid microwave meals
- Snack on fresh fruit and vegetables
- Swap your breakfast cereal for fat free yoghurt and fresh berries
2. You might be eating too much sugar
Regularly downing sugary foods and beverages, such as candy, cakes, soda, sports drinks, ice cream, iced tea, and sweetened coffee drinks, can easily enlarge your waistline.
The UK government recommends that free sugars – sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.
This means:
- Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
- Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
- Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
- There’s no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.
Slimming World and sugar:
I personally believe that people following the Slimming World plan are entitled to eat far too much sugar. My main argument used to be Muller lights being classed as “free” which is an absolute joke! I still believe they are not Synned high enough due to their amount of sugar. But I always suggest avoiding them as much as possible!
3. Lack of movement
EAT LESS, MOVE MORE… If you burn more calories than you consume in a day you will lose weight.
Modern life has made many things more convenient. You can change the channel without leaving the couch and even order groceries online that get delivered right to your door. But these modern conveniences also make you less active. Most adults in the UK engage in very little physical activity or worse no physical activity at all. When it comes to weight management, exercise an important part of the equation and every bit of movement counts.
Related Article: 10 Ways To Move More Every Day and Burn Calories
4. You have a medical issue which is undiagnosed
By now we all know that the healthiest way to lose weight involves sticking to a well-balanced and nutritious diet while also exercising regularly. However your weight gain could also be due to an undiagnosed underlying health issue.
Some of these could include:
- Hypothyroidism [Underactive Thyroid]
This condition affects your thyroid gland and may cause weight gain or difficulty with weight loss.
Read more here
- Cushing’s Syndrome
Cushing’s Syndrome is a medical condition in which the adrenal glands produce way too much cortisol—otherwise known as your stress hormone. One of the main signs is weight gain and more body fat.
Read more here
- Depression
Researchers know that depression can lead to weight gain and that weight gain can also contribute to depression. Weight gain can happen when a person is depressed because: They lose interest in activities and are less physically active. They tend to eat a diet higher in fat due to poor food choices.
Read more here - Polycystic ovary syndrome (PCOS)
PCOS makes it more difficult for the body to use the hormone insulin, which normally helps convert sugars and starches from foods into energy. This condition called insulin resistance can cause insulin and sugar glucose to build up in the bloodstream. High insulin levels increase the production of male hormones called androgens. High androgen levels lead to symptoms such as body hair growth, acne, irregular periods and weight gain.
Read more here - Menopause
As women age, the onset of menopause can often lead to weight gain and/or make it increasingly difficult for women to lose weight. The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs.
Read more here
There are many other medical issues that can cause weight gain. If you are concerned always contact your GP for advice.
5. Check your medication
There are many medications that can cause weight gain. In particular some beta-blockers taken for high blood pressure, some older antidepressants and diabetes medications can cause weight gain. If you suspect that your prescriptions are causing you to pile on the pounds, for example you started gaining weight in a short space of time, tell your doctor and see if any substitutions can be made.
It is also very important to note that some over-the-counter medications can also cause weight gain. For example, allergy medications that contain diphenhydramine can increase your appetite.
6. Lack of sleep
A lack of sleep is linked to poorer food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain. If your weight loss efforts are not producing results, it may be time to examine your sleep habits.
Tips:
- Limit screen time before bed
- Try eating a banana before bed
- Get a better pillow
- Go to bed at the same time every night
- Limit caffiene
- When you are tired go to bed, don’t fall asleep on the sofa
7. You have a life of YO-YO Dieting
Yo-Yo dieters may have long periods (a few years) where their low weight is sustained, however, for a variety of psychological, emotional and physiological reasons they eventually return to their heavier weight. Individuals who yo-yo diet may actually end up gaining more weight than they originally started with. People who are obese often struggle with yo-yo diets, particularly if they are not given correct information about sustainable and long term weight loss. Fad diets or extreme dieting for short periods of time will also result in the yo-yo dieting cycle.
8. You skip breakfast
People who skip breakfast on a regular basis tend to overeat throughout the rest of the day through grazing and eating large portions. Skipping breakfast will increase your hunger and may cause you to choose foods like fats and carbohydrates that appear to be more filling.
The bottom line…..
Many factors can contribute to unintentional weight gain.
Poor sleep, too many calories, no exercise and eating too many processed foods are just some of the habits that may increase your risk of weight gain.
With a few simple changes such as mindful eating, exercise, and focusing on whole foods you can reach your goals and lead a much healthier lifestyle.
The post Why Do I Gain Weight Easily? Causes Of Unintentional Weight Gain appeared first on Fatgirlskinny.net | Slimming Recipes, Healthy Eating & Weight Loss.
Frequently Asked Questions
African Mango Extract is Worth Trying
Mangoes offer many benefits. They are rich sources of vitamin C, fibers, potassium, iron, and potassium. They also have antioxidants that protect against the formation of free radicals that can cause cancer. These health benefits make them an excellent choice to improve your overall health.
Mangoes are delicious and have another benefit. This makes them easy to incorporate into any meal.
For example, you could add fresh mango slices to salads, smoothies, oatmeal, and yogurt. Also, frozen mango cubes could be used to make ice cream toppings. It’s also possible to use dried mango powder instead of sugar when baking cookies.
You can also add mango extract to your favourite recipes to get all the benefits of mango extract without compromising flavor.
This is a fact that not many people are aware of. Mango extract is made from the seeds of mangos rather than the actual fruit. This means that it doesn’t contain the same nutrients found as whole mangos. However, it does not have the sweetness of regular mangos.
What foods can be used to burn belly fat
Because they are low-calorie and high in fiber, fruits and vegetables are great for weight loss. They are high in vitamins C, E and K that increase metabolism and boost energy levels.
The next best thing for weight loss is lean proteins such as chicken breast, turkey breast, fish, beans, and eggs. These are high in protein as well as essential amino acids which provide the building blocks needed for muscle growth.
If you are looking to lose weight quickly then whole grains like brown rice, oats and pasta, as well as bread and cereals make excellent choices.
They are very filling, and they give you sustained energy throughout your day.
How can I reduce my appetite?
It is better to eat smaller meals more often than three large meals at mealtimes to avoid eating too much. This will help you keep your blood sugar levels stable and decrease hunger pangs.
You may find that drinking plenty of water or taking an herbal supplement such as bitter melon or ginseng works better than relying on food alone.
Avoid carbohydrate-rich foods like potatoes, bread, pasta, rice, or pasta. They give you a quick boost and then a huge crash.
Look for protein-rich foods instead, such as lean proteins, fish, eggs or nuts. These will provide energy for a long time and help to maintain your blood sugar levels.
Sugary snacks and drinks like chocolate bars, doughnuts and cakes, as well as soft drinks and juice, should be avoided. These can trigger cravings and leave you feeling bloated and sluggish.
Instead, opt for healthier options like fresh fruits, veggies, salads and whole-grain cereals.
So if you’re trying to lose weight, then don’t rely on fad diets or miracle supplements.
What is an African mango?
The fruit was first discovered by British explorers on an expedition to Africa. Although it has been grown in South America for many centuries, the fruit’s production is declining due to climate change, deforestation and other factors.
The African Mango Project aims to reverse this decline by developing sustainable methods of growing fruit in East Africa.
They also aim to create local jobs and improve the lives of communities living near plantations.
Their goal is to produce the first commercial crop in five years.
What can you drink to detox your body and help you lose weight?
Water flushes toxins out of your body. Water is essential for healthy hair and skin. When you are feeling thirsty, drink lots of water throughout the day. Water aids in digestion and flushes out excess sodium.
You can drink green tea if you don’t want to consume alcohol. Green tea has catechins that reduce fat absorption and caffeine stimulates metabolism.
Do smoothie cleanses work?
It is important to know if you are eliminating toxins from your body. If not, there could be another problem.
For a cleanse to work, it must remove all the toxins from your system.
This could be because you aren’t getting enough water or not eating right.
This could also be a sign that you need to decrease your intake of salt or caffeine.
There are other possible reasons you might not see results.
- Your digestive system isn’t functioning correctly. This means that your body isn’t taking in what you’re taking in.
- Not enough protein is being consumed. Protein helps build muscle tissue.
- Carbohydrates are too high in calories. Carbs are stored energy.
- Too much sugar is a problem. Sugar can cause insulin spikes. This slows down metabolism.
- Insufficient fat intake is a problem. Fats are needed to absorb certain vitamins.
- You are consuming too few essential fatty acids (EFAs). EFAs are known to reduce inflammation.
- Your fiber intake is too low. Fiber absorbs excess cholesterol and bile salts. It also speeds up digestion.
- You are not consuming sufficient vitamin C. Vitamin C is needed for proper collagen production. Collagen keeps skin firm and elastic.
- You are eating too little. It is best to use a standard cup measurement for measuring portions.
- It is possible to consume too much alcohol. Alcohol is very dehydrating.
- You are consuming too high levels of caffeine. Too much caffeine can cause liver damage.
- Your magnesium intake is too low. Magnesium is essential for strong bones and healthy muscles.
- You’re consuming too little potassium. Potassium must be consumed to maintain fluid equilibrium in the body.
Statistics
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
External Links
ncbi.nlm.nih.gov
- IGOB131, a novel West African seed extract, reduces bodyweight and improves metabolic parameters in overweight patients in a double-blind placebo controlled study – PMC
- A case report of renal failure that was linked to African mango consumption.
ods.od.nih.gov
- Ephedra: Office of Dietary supplements
- Health Professional Fact Sheet: Dietary Supplements to Weight Loss
pubmed.ncbi.nlm.nih.gov
- PubMed’s national survey on weight loss and use of dietary supplementation in the United States.
- African mango (IGOB131: A proprietary extract from Irvingia gabonensis’s seeds has been shown to reduce body weight and improve metabolic parameters in overweight people – PubMed
cdc.gov
How To
African Mango: Side Effects and Benefits, Dosage, Interactions, and Dosage
African mango is an exotic tropical fruit found in Africa, Asia (Australia), Madagascar and Australia. It is sometimes called “Mangosteen”, Gobba” in Malaysia, “Guava” in India, and “Brambleberry”. Mangifera indica L. is its official name, meaning the king among fruits. In English, its common names include “mango”, “Indian gooseberry”, “papaya”, “custard apple”, and “jackfruit”. Its taste is very similar to that of kiwifruit, though it is slightly sweeter. It is used as medicine and food since ancient times.
The medicinal properties of the leaves include treatment for diarrhea, fevers, sore throats. As well as treating skin problems and eye infections. Other uses include making dye and soap.
Benefits:
African mango benefits:
- Antibacterial properties
- Anti-inflammatory properties
- Aids digestion
- Preventing cancer
- Lowers body cholesterol
Side effects:
Consuming African mango can cause side effects. These include stomach pains, nausea, vomiting and diarrhea.
Dosage:
A single serving of African Mango can range from 10g to 30g. You can eat two portions per day.
Interactions:
If you are considering eating African mango or taking certain medications, such as antihistamines and antidepressants, blood thinners and blood thinners, appetite suppressants and other drugs that can affect your heart rhythm, please consult your doctor. Mangoes can also cause allergies in some people.
