Many people think that weight gain and obesity are caused by a lack of will which is entirely not true. Gaining weight is a largely result of eating behavior and lifestyle though some people have disadvantages with controlling their eating habits. The issue with overeating is that being driven by various biological factors such as genetics and hormones. Some people are only tend to gain weight but of course, they can overcome their genetic disadvantage by changing their lifestyle and behavior. Changing lifestyles require will, self-sacrifice and tenacity. Finally, it is very simple to claim that eating behavior is a complete factor of gaining weight however, there are other factors that effect your body weight simultaneously.

1.Consuming too much processed food

Highly processed foods, including sweet cereals, fast foods and packaged foods, contain some harmful ingredients, as well as additional sugar, preservative and unhealthy fats. Highly processed foods have too much calorie but a lack of basic nutrients such as protein and fiber.

If you regularly consume processed foods, an easier and more efficient way to promote losing weight and improving a life style would be switching a diet without processed foods.

You can start adding to your meals and snacks more vegetables, fruits, beans, eggs, nuts and seeds.  In fact, the most important factor in weight loss is the selection of whole and less-processed foods.

2.Consuming too much sugar

Consumption of sugary foods and beverages regularly such as sugar, cakes, soda, sports drinks, ice cream, iced tea and sugared coffee drinks can increase your waist circumference and cause you to gain weight. Sugar intake is associated not only with weight gain but also with increased risk of chronic health conditions, including type 2 diabetes and heart disease.  Therefore, you should reduce the consumption of the sugar.

3. Consuming soft drink

Some fruity drinks also contain high levels of sugar, so they can promote weight gain if consumed in large amounts.

4.Portion size

Consuming pre-packaged and ready-to-eat foods became another problem when consumers started to feel about them ‘’they’re worth it’’. In recent years, the number of restaurants offering “super-size” options on their menus have increased rapidly. At the same time other items as snack foods, which are described as junk food, have increased the weight of their package.

5.Mobile lifestyle

Inactive lifestyle causes weight gain and chronic diseases. Desk work, watching television, driving a car and using a computer or phone are examples of a sedentary lifestyle. Making a few simple changes, such as exercising and sitting less can make a big difference. Even small changes, such as hiking after dinner, exercising on lunch breaks, going to work with your bike or taking stairs, may prevent you from gaining weight.

6.Yo-Yo diet

The Yo-Yo diet refers to a deliberate weight loss cycle, which leads to unintentional weight gain after rapid weight loss. In particular, this cycle is associated with an increased risk of weight gain over time. You can focus on sustainable lifestyle changes to keep your weight steady for a long time.

7. Having an undiagnosed medical condition

Although many lifestyle factors contribute to unintentional weight gain, some medical conditions may also cause it. These include:

Hypothyroidism: This affects your thyroid gland and can cause you to gain weight or give you a difficulty with losing weight.

Depression: This common mental condition is associated with weight gain and obesity.

Polycystic ovary syndrome (PCOS): PCOS is known for hormonal imbalances that affect women of reproductive age. It can cause weight gain and make it difficult to lose weight.

Binge-eating disorder: This disorder includes uncontrollable attack of excessive and continuous eating and can lead to many health complications, including weight gain.

Other conditions such as diabetes and Cushing’s syndrome are likewise associated with weight gain, so it is important that you get the correct diagnosis from your doctor. In addition to that, some medications, including antidepressants and antipsychotics, can cause weight gain. If you think you have gained weight due to your medicine, please consult a healthcare professional.

  8. A lack of sleep

Sleeping is essential for your overall health and wellbeing. Among lots of bad effects, inadequate sleep can also trigger weight gain. If your sleeping quality is poor, you should reduce caffeine intake and limit spending time with your phone before going to bed.

 9. Being stressful

Chronic stress is a common problem that can affect your weight. Stress hormone cortisol has been shown to increase hunger and increase your desire to eat quite tasty, calorie-intensive foods that can cause you to gain weight. You can try to include evidence-based relaxation in your routine to reduce the stress. These can be exercising, yoga, spending time in nature and meditation.

10. Consuming too much calories

Overeating is an important cause of weight gain. If you burn less calories than you gain, your weight will be increased daily. Emotional eating, frequent snacks , calorie-rich and nutrient-poor food choices can all promote excessive calorie intake. It may be difficult to determine your calorie intake on your own, so you may have to consult a dietitian. Some simple ways to avoid overeating include, eating carefully, following a high-fiber diet rich in plant fibers, drinking water instead of calorie-rich drinks and increasing your activity level.

Written by: Uzman Dyt Ezgi Pekgöz

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