Weight gain is an increase in body weight. This can involve an increase in muscle mass, fat deposits, excess fluids such as water or other factors. Weight gain can be a symptom of a serious medical condition.
Description
Weight gain occurs when more energy (as calories from food and beverage consumption) is gained than the energy expended by life activities, including normal physiological processes and physical exercise.
If enough weight is gained due to increased body fat deposits, one may become overweight or obese, generally defined as having more body fat (adipose tissue) than is considered good for health. The Body Mass Index (BMI) measures body weight in proportion to height, and defines optimal, insufficient, and excessive weight based on the ratio.
Having excess adipose tissue(fat) is a common condition, especially where food supplies are plentiful and lifestyles are sedentary. Overweight and obesity may increase the risk of several diseases, such as diabetes, heart diabetes, heart disease and some cancers, and may lead to short- and long-term health problems during pregnancy. Rates of obesity worldwide tripled from 1975 to 2016 to involve some 1.8 billion people and 39% of the world adult population. (WHO 2018-obesity & overweight)
Some of the causes of weight gain are:
- Genetics, which can influence how your body stores and burns calories.
- Engineered junk foods, which are high in sugar, fat and additives that stimulate the reward centers in your brain and make you overeat.
- Food addiction, which is a compulsive behaviour that makes you crave and consume certain foods despite negative consequences.
- Aggressive marketing, which can influence your food choices and preferences.
- Insulin, which is a hormone that regulates blood sugar and fat storage, High insulin levels can cause weight gain.
Effects
Excess adipose tissue can lead to medical problems; however, a round or large figure does not necessarily imply a medical problem and is sometimes not primarily caused by adipose tissue. If too much weight is gained, serious health side-effects may follow. A large number of medical conditions have been associated with obesity. Health consequences are categorised as being the result of either increased fat mass (osteoarthritis, obstructive sleep apnea, social stigma) or increased number of fat cells (diabetes, some forms of cancer, cardiovascular disease, non-alcoholic fatty liver disease. There are alterations in the body’s response to insulin (insulin resistance), a proinflammatory state and an increased tendency to thrombosis (prothrombotic state).
How to safely lose weight
Losing weight safely involves a combination of healthy eating habits and physical activity. Here are some strategies to help you on your weight loss journey:
- Calorie Control: Focus on consuming fewer calories than your body burns. Create a calorie deficit by choosing nutrient-dense foods and controlling portion sizes. Gradual weight loss is more sustainable and safer.
- Balanced Diet: Opt for a balanced diet that includes a variety of food groups:
- Vegetables and Fruits: These provide essential vitamins, minerals, and fiber.
- Whole Grains: Choose whole grains like brown rice, quinoa, and whole wheat bread.
- Lean Proteins: Include sources like chicken, fish, tofu, and legumes.
- Healthy Fats: Avocado, nuts, and olive oil are good choices.
- Limit Added Sugars and Processed Foods: Cut down on sugary snacks, sodas, and highly processed foods.
- Stay Hydrated: Drinking enough water helps control hunger and supports overall health.
- Regular Physical Activity:
- Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
- Include strength training to build muscle and boost metabolism.
- Mindful Eating:
- Pay attention to hunger cues and eat slowly.
- Avoid distractions (like screens) during meals.
- Sleep Well: Lack of sleep can affect hormones related to hunger and weight gain.
- Avoid Extreme Diets or Fads:
- Rapid weight loss diets can harm your health.
- Focus on gradual, sustainable changes.
- Seek Professional Guidance:
- Consult a registered dietitian or a healthcare provider.
- They can create a personalized plan based on your needs and health conditions.