Your classic pair of pants once zipped almost effortlessly, but lately, you struggle hard to get them over your hips! If this is you, don’t fret. In case you didn’t know, a significant number of people across the globe often experience the so-called weight creep, where your weight rapidly increases, and before you even realize it, you are at least 15 pounds heavier. But how can you successfully fend off this unwanted weight gain and get your clothing fitting again? Below are practical, proven, and highly effective tips on how to fight rapid weight gain. Peruse the article and get to know.
Estimated reading time: 9 minutes
Table of contents
- Take part in routine physical activity and exercise
- Measure servings and regulate your portions
- Practice mindful feeding
- Always plan ahead
- Accumulate some muscle to prevent rapid weight gain
- Get adequate sleep
- Be watchful of your sugar intake
- Take regular meals
- Consume whole, nutrient-rich foods at least 90% of the time
- Frequently Asked Questions
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Take part in routine physical activity and exercise
We are all aware of the fact that regular exercise is vital for both mental and physical health. But it has also been proven that increased frequency and intensity of physical activity in a purposeful way is crucial for successful weight loss.
In this regard, between 30 and 45 minutes of daily moderate-intensity activity, such as brisk walking, is ideal. And if you are not able to achieve this, it is highly recommended that you aim for at least 150 minutes every week. If you are someone who is not always active physically, you need to gradually increase the amount of exercise that you do, as it is the ultimate way to ensure that routine exercise becomes part of your lifestyle.
In the same way that keeping track of meals may psychologically prove useful, you may also benefit from recording your physical activity. There are numerous mobile applications out there that can help you to keep a track of your calorie balance after working out. If you are new to exercise and perhaps the thought of a full workout seems daunting, you can start by engaging in less strenuous physical activities to boost your energy levels, such as taking the stairs, dancing, walking your pet, playing outdoor games, among others.
Measure servings and regulate your portions
If you didn’t know, eating an excess of any type of food, even low-calorie vegetables, can easily result in rapid weight gain! Therefore, you should avoid estimating a serving size or eating your food directly from the packet. It is highly recommended that you use measuring cups as well as serving size guides. Guessing will highly likely result in overestimating as well as the likelihood of serving and subsequently eating a larger-than-normal portion. And this can be disastrous, especially if you are looking to fight rapid weight gain.
Practice mindful feeding
This is another practical and effective way to reduce weight, and simply involves being completely aware of how, why, where, what, as well as where you eat. Research has consistently proven that individuals who take part in mindful eating also try to eat somewhat more slowly and savor their food while also concentrating on the taste. And making a meal last for ten to twenty minutes allows your system to register all of the signals for satiety.
Always plan ahead
Stocking your kitchen or fridge with healthy and diet-friendly foods coupled with creating structured meal plans can lead to significant weight loss. if you are looking to get rid of excess weight, you need to clear your kitchen of junk or processed foods and equally make sure that you have the necessary ingredients on hand to prepare simple, healthful meals. This will not only prevent quick, unplanned, and careless feeding, but will also help you to easily fight rapid weight gain.
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Accumulate some muscle to prevent rapid weight gain
One of the best ways to spot rapid weight gain is to power up your body metabolism by simply boosting your muscle mass. Weight loss experts highly recommend strength training a couple of times every week to both build and retain muscles. In case you didn’t know, muscles are always metabolically active, and to prevent or minimize naturally-occurring muscle wasting, you should remain physically active every day, which you can achieve through resistance training two or three times a week. By being active, you get to enjoy more calories without gaining weight, especially if you wisely select your calories. Of course, your strength training must be physically demanding, or else it won’t work!
Get adequate sleep
Losing extra weight is quite daunting, and keeping weight off can be just as tough. Even though the medical community is still investigating the somewhat complex relationship between body weight and sleep, numerous studies have highlighted the potential weight loss benefits of having a good night’s sleep as well as the negative health impact of sleep deprivation.
But what is the connection between sleep and weight gain? It is imperative to note that exactly how sleep deprivation impacts your ability to lose weight has a lot to do with your nightly hormones. In this regard, the two primary hormones that play a vital role in this process are leptin and ghrelin. In case you didn’t know, ghrelin is simply the go’ hormone that informs your system when to eat, and when you are deprived of sleep, you have more of this particular hormone in your system. On the other hand, leptin is the hormone that tells you to stop eating, and when you don’t sleep adequately, you have less leptin in your system. And increased amounts of ghrelin plus fewer leptin levels simply equates to weight gain. Simply put, when you are sleep-deprived, you are highly likely to eat more. What’s more, your body metabolism drops, making it very difficult to lose unwanted weight.
Thankfully, there are numerous ways to enhance the quality of your sleep, including these research-proven tips:
- Maintain a regular sleep schedule: It is worth noting that big swings in your sleep schedule can result in unfavorable changes in your metabolism and a reduction in insulin sensitivity, making it relatively easier for your blood sugar levels to become elevated.
- Sleep in a dark room: Did you know that exposure to artificial light while sleeping, such as having a bedside lamp in your bedroom is associated with an increased risk of obesity and weight gain?
- Don’t eat any food right before bedtime: Eating late can potentially reduce your success of weight loss attempts.
- Reduce your stress levels: It has been proven that increased stress levels can easily result in poor sleep patterns and weight gain in a number of ways, including eating excessively to try and cope with negative emotions.
- Retire to bed early: It has been shown that individuals who often go to bed late are highly likely to consume more calories and thus are at a higher risk for weight gain. On the other hand, those who with early bedtime routines may be increasingly likely to maintain weight loss.
Be watchful of your sugar intake
High-sugar beverages and foods are often high in calories as well as unwanted fat; two ingredients that cause weight gain. If you crave something sweet, it is highly recommended that you go for a spoonful of high-quality raw honey which is not only full of antioxidants, but also boasts a highly delicious taste to satisfy your sugar cravings.
Take regular meals
Eating at regular intervals during the day has been shown to help burn calories at a fairly faster rate. What’s more, it significantly reduces your temptation to snack on unhealthy foods such as those high in sugar and fat!
Consume whole, nutrient-rich foods at least 90% of the time
Unrefined, unprocessed food sources such as veggies, whole grains, lean proteins as well as healthy fats offer both nutrients and phytochemicals that optimize both cellular health and metabolism, significantly reducing fat gain in the process. And one way to ensure you only eat nutrient-rich foods is to cook more often at home. Make your own meals instead of relying on restaurants or take-away, frozen foods.
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Frequently Asked Questions
Weight gain and weight fluctuations can occur for a number of reasons. Most people gradually gain weight as they age or make certain changes to their lifestyle. Rapid weight gain, however, may be a sign of an underlying health condition, such as a problem with your kidneys, heart, or thyroid. If you suspect that your fast, unexplained weight gain is caused by a health condition, you should act with speed to schedule an appointment with your healthcare provider!
Yes. It is imperative to note that drinking water, particularly before eating, helps fill you up, potentially forcing you to eat less. One particular study showed that adults who drank 2 cups of water before each meal were able to lose more weight compared to those who did not!
It is highly recommended that you should never skip meals when you are looking to lose weight. A significant number of people believe that skipping meals directly equates to fewer calories consumed and more fat burned, and therefore, more weight lost! Unfortunately, this is far from the truth. Lots of things usually happen in your body when you skip a meal. First and foremost, your hunger levels are highly likely to go up, implying that when you will be taking your next meal, you will tend to consume more food to compensate for the food missed earlier. What’s more, when you skip a meal, your body will start looking for an easy and quick fuel source, forcing you to reach for more fatty and sugary foods, and this will further impact your weight loss journey.
Making sure that there are sufficient amounts of fiber and protein in all your meals is the ultimate way to regulate your hunger. Fiber from food sources such as vegetables, fruits, beans, whole grains acts like a sponge to cushion your stomach. On the other hand, proteins stick around inside your belly longer than any other nutrient, keeping you full for hours. Good protein sources include low-fat dairy products, seafood, nuts as well as lean meats, among others. For a successful weight loss journey, you must include these satisfying food sources at every meal will help remain full until your next meal.