In this article we discuss some of the factors that contribute to weight gain. which these include diet, lack of exercise, factors in a person’s environment, and genetics. Some of these factors are discussed briefly below. And we’ll give you some dietary tips which may help you to lose weight fast.
Food and Activity
People gain weight once they eat a lot of calories than they burn in through activity. This imbalance is that the greatest contributor to weight gain.
The world around influences our ability to keep up a healthy weight. For example:
- Not having area parks, sidewalks, and reasonable gyms makes it arduous for folks to be physically active.
- Outsized food parts increase Americans’ calorie intake, making even more physical activity necessary c.
- Some folks don’t have access to supermarkets that sell reasonable healthy foods, like fresh fruits and vegetables.
- Food advertising encourages folks to shop for unhealthy foods, like high-fat snacks and sugary drinks.
Research shows that genetics science plays a role in obesity. Genes can directly cause fatness in such disorders as Prader-Willi syndrome.
Genes also may contribute to a person’s susceptibility to weight gain. Scientists believe that genes may increase a person’s likelihood of becoming obese but that outside factors, such as an abundant food supply or little physical activity, also may be required for a person to put on excess weight.
Health Conditions and Medications
Some hormone issues might cause overweight and fat, like underactive thyroid, Cushing syndrome and polycystic ovary syndrome (PCOS).
Certain medicines additionally might cause weight gain, including some corticosteroids, antidepressants, and seizure medicines.
Stress, Emotional Factors, and Poor Sleep
Some people eat a lot of than usual when they are bored, angry, upset, or stressed.
Some studies have proven that whenever fewer people sleep, the additional possible they’re to be overweight or obesity. This is partly because hormones that are released during sleep control appetite and the body’s use of energy.
Now we have finished the reasons that may be responsible for your weight gain, Here are some dietary tips that we expect may help you to lose weight fast :
Include More Of Vegetables And Fruits
Include more of low-calorie vegetables such as green leafy vegetables, cucumber, celery, lettuces, broccoli etc.
These are loaded with fibers and antioxidants which can help you to lose weight in a healthy way.
Fruits are also important for weight loss as they contain pectin which slows down the rate of gastric emptying, which means it takes longer for food to leave your stomach. This action contributes to feeling full and satisfied.
So, include more of veggies and fruit which will bring desirable weight loss.
Eat Regular Meals
weight is all about the calorie deficit. Eating food in smaller portions
frequently helps you to lose more weight efficiently, include 5-6 meals
in a day rather than having 3 main meals. You should include nutritious
foods and avoid starving yourself. Using smaller plates may help you to
eat a smaller portion of food. If you eat food slowly for about 20
minutes then stomach gets stimulated and sends the signals to the brain
that it is full. So, eat slowly and stop eating before you feel full.
Read Labels Of Packed Food
Reading labels can help you choose healthier options. Use the calorie information to work out how particular food fits into your daily calorie requirement in the weight loss plan.
The label also lists the percentage of saturated fats and Trans fats in each serving. You want to choose foods that are low in saturated and extremely low in trans fats, which not only supports weight loss but is also helpful for the maintenance of the cholesterol level.
Cut Down Liquid Calories
Cut down drinks which are loaded with lots of calories such as highly flavored beverages, lemonades, alcohols, fruit juices, etc. Include healthy drinks such as buttermilk, coconut water, lemon water, healthy smoothies, etc which are supportive of weight loss.
Drink Lots Of Water
yourself with lots of water intake so that you can delay your unwanted
hunger cramps, water not only promotes loss but helps you to flush out
toxins from the body.
Be More Active
Add daily physical activity to your daily routine so that you can burn extra calories which is essential for weight loss. 30 min daily activity may make you feel more active and energetic throughout the day.
To achieve the loss you need to focus on the target. It means – you should start with small goals you can achieve the target easily. Then set larger goals for loss, so that you don’t feel cripple whenever you don’t meet the target. So, always start with a smaller goal then go for the longer one. So, for effective weight loss, read the above-explained steps to lose weight. Hopefully, these tips help you to lose weight in healthier and safer way.