The most common reasons for weight gain.
Its frustrating to see your weight going up when you’re doing everything possible to lose weight.
You seem to be eating right and exercising, but that clearly isn’t working.
Losing weight and staying fit is mostly dependant on a healthy diet and regular exercise routine, but there are a lot of other factors that could slowly be disrupting your weight loss goals:
1. Lack of sleep
If you are not getting enough sleep, then that could be making you feel hungrier.
Lack of sleep causes an increase in stress in your body which leads to secretion of the appetite stimulating hormone ghrelin and makes you feel hungrier.
2. Distracted eating
Sometimes we eat mindlessly and don’t even realise we’re doing it.
You may be watching TV with your hand constantly dipping into a bag of popcorn before soon realising that it’s all gone. Even when you eat your meal while you are working on your computer, it leads to mindless eating. You don’t savour the food and end up overeating.
Stress eating is a form of emotional eating which leads to high levels of cortisol hormone released in the body in response to stress. This hormone triggers psychological cravings for salty, sweet and high fat content food that gives you instant energy and pleasure. More stress makes you more prone to emotional eating.
4. Watch what you drink
When people are watching their diet, they generally tend to forgot about accounting for their drinking habits.
Alcohol, fuzzy drinks and juices can be high in calories.
Also, alcohol consumption if often the reason for indulging in unhealthy food. It lowers your defences and willpower so you are more likely to indulge.
Weight gain can be a by-product of menopause. It’s possible that as estrogens levels fall, the metabolic rate in women also falls. It may also be the case that as women reach a certain age they become less physically active and put on weight because of it.
A common side effect of some prescription medicines is weight gain. Because some of the drugs contain corticosteroids and anti-psychotic drugs, certain drugs can cause fluid retention which leads to weight gain.
If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won’t have that particular side effect.
Ageing is a condition which is unavoidable. During this stage BMR slows down. So you need more exercise and less food — to keep your metabolism going.
8. Poor digestion
Poor digestion leads to insufficient absorption of B-vitamins, iron, magnesium or any of the other nutrients required to burn calories. This results in fatigue and deposition of excess body fat.
When you are unable to eliminate waste properly due to poor digestion, your body will suffer from toxic build-up. Many toxins cause your body to retain body fat and excess water. This results in sluggishness, puffiness and
difficulty in losing weight.
So keep a check on the above mentioned points and keep weight gain away.— this article is written by a dietitian @ FitHo
Do Women Need More Sleep Than Men?
Sleep is a fundamental requirement just like food and diet is for the functioning of a healthy body. Sleep even lays the ground work for a productive day ahead. Although most people need seven to nine hours of sleep each night to function well the next day, the National Sleep Foundation (NSF) 1998 Women and Sleep Poll found that the average woman aged 30-60 sleeps only six hours and forty-one minutes during the workweek.
Studies show that women need more sleep than men. “Poor sleep certainly had a more profound effect on women than on men,” says Edward Suarez, Ph.D., an associate professor at Duke University School of Medicine
“One of the major functions of sleep is to allow the brain to recover and repair itself. During deep sleep, the cortex — the part of the brain responsible for thought, memory, language and so on — disengages from the senses and goes into recovery mode,” Jim Horne, director of the Sleep Research Centre at Loughborough University in England, told The Australian. “The more of your brain you use during the day, the more it needs to recover and, consequently, the more sleep you need. Women tend to multi-task — they do lot at once and are flexible — and so they use more of their actual brain than men do.”
It follows that, if men used their brains more during the day, they would need a couple of extra hours too. “A man who has a complex job that involves a lot of decision-making and lateral thinking may also need more sleep than the average male — though probably still not as much as a woman,” Horne said.
Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Biological conditions of women are unique, like the menstrual cycle, pregnancy and menopause. All of these conditions can affect how well a woman sleeps. This is because the changing levels of hormones that a woman experiences throughout the month and over her lifetime, like the levels of estrogen and progesterone, have an impact on sleep.
Lack of sleep is associated with increased risk of heart disease and obesity because lack of sleep causes increases secretion of the leptin hormone, which leads to excessive food cravings and may cause obesity. This even causes heart disease if left untreated. Lack of sleep leads to diabetes due to increased levels of the stress hormone, which stimulates the production of insulin and causes high blood sugar level, as well as more stress, depression, anxiety, and anger. However, these associations were weaker for men.
So go to bed at the same time every day of the week, avoid heavy meals before bed, establish a relaxing bedtime routine, nap occasionally to make up for lost sleep, eat healthy and exercise daily.
Being Thin Does Not Mean Being Healthy
Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.
The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.
We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. (more…)— this article is written by a dietitian @ FitHo
Manage Menopause Weight Gain
Weight gain during menopause is a big concern for women. The menopausal phase triggers changes in body shape resulting on an average weight gain of about 5-10 kg. This weight is primarily hormone related and has a direct impact on appetite, metabolism, and fat storage. Therefore controlling weight during this time becomes extremely difficult due to fluctuating estrogen, testosterone, and androgen levels. These added kilos further aggravate depression and anxiety which in turns can bring on the hot flashes and disturbed sleep.
Estrogen plays a big role in menopausal weight gain especially as the estrogen levels decline with age as the body stops ovulating. Due to the decrease in estrogen levels produced by the ovaries, body searches for other sources to substitute the shortage of estrogen in the body. Meanwhile fat cells in our body have the natural capability to produce estrogen, hence the body starts restoring to these cells to convert calories into fat to increase estrogen levels. Unfortunately fat cells don’t burn calories the way muscle cells do, which causes this unwanted (more…)— this article is written by a dietitian @ FitHo
Fatty, unhealthy diet negatively affects your sex life
We’ve told you how fitter people have better sex, but an unhealthy diet can affect your sex life too in more ways than one! And not in ways that thrill your partner.
A fatty diet can lead to cholesterol build up in your arteries, reducing blood flow to all parts of your body including your privates, and thus reducing arousal. Every 1 point increase in your total cholesterol correlates to an 1.5 times greater risk of erection problems.
If you are on an unhealthy diet, then you probably have more fat deposits in your body. This is more bad news for men, since higher fat deposits in the male body is correlated to lower testosterone production- the male sex hormone. A substantial increase in fat deposits can affect the hormonal balance and can increase estrogen in the male body. Increase of estrogen production in the male body is related to growth of male breasts and other feminine features.
Did you know that drinking alcohol also lowers testosterone? And it promotes the production of estrogen, the female hormone in the male body.
In our next article, we will tell about what you can do to get fit to improve your sex life. Till then, start watching your diet and alcohol intake.— this article is written by a dietitian @ FitHo
Does Drinking Alcohol Increase Women Breast Size
In a previous article, we talked about how ‘Alcohol gives you man boobs‘. Basically, excessive consumption of alcohol throws off the hormonal balance, and increases the production of estrogen, which promotes the growth of fatty deposits in men, around the chest area- or in simpler words, gives you male breasts.
So, if excessive consumption of alcohol promotes estrogen production in men, will it have the same effects on women? It might or might not. But excessive consumption of alcohol is definitely not the healthy way to increase estrogen levels in women.
Studies have shown that high estrogen levels in women is related to higher risk of breast cancer. If you really want to increase estrogen levels in your body, please see a specialist doctor for that. Consumption of excessive alcohol will harm your health- promotes fat storage, cholesterol build up and can even affect your sex life.— this article is written by a dietitian @ FitHo