What Causes Weight Gain?
1. Diet: The quantity and quality of food in your diet has a strong impact on weight.
2. Genes: Some people are genetically predisposed to gain weight more easily than others or to store fat around the midsection, BUT.....
Genes Do NOT have to become destiny,and studies suggest that eating a healthy diet, staying active, and avoiding unhealthy habits like drinking soda can prevent the genetic predisposition to risk for obesity.
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So, just because your mom, dad, aunt, uncle, dog are all overweight and in poor health is not your excuse to be. Its not automatic. You can control your destiny, maybe not 100% but to a good extent.
3. Physical inactivity: Exercising has a host of health benefits, including reducing the chances of developing heart disease, some types of cancer, and other chronic diseases. (11) Physical activity is a key element of weight control and health.
Try for at least 150 minutes of moderate activity, or 75 minutes of vigorous aerobic activity a week, or combo of both. Spread it out over the week into blocks if you need to, 20-30 minute session, longer if you can. Also, add strength training twice per week.
4. Sleep: Research suggests that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep.
Read that AGAIN
For example, in a Nurses’ Health Study, researchers followed roughly 60,000 women for 16 years. At the start of the study, all of the women were healthy, and none were obese; 16 years later, women who slept 5 hours or less per night had a 15 percent higher risk of becoming obese, compared to women who slept 7 hours per night. Short sleepers also had 30 percent higher risk of gaining 30 pounds over the course of the study, compared to women who got 7 hours of sleep per night.
There are several possible ways that sleep deprivation could increase the chances of becoming obese.
Sleep-deprived people may be too tired to exercise, decreasing the “calories burned” side of the weight-change equation. People who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat.Lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night. (Harvard,edu)