Did you know that, on average, around four in ten Brits are trying to lose weight? Depending on how much weight you gain and how fast, your cancer risk can be increased, type 2 diabetes, blood pressure and stroke.
These are just a few health conditions your body may be at risk of! What many people are unaware of, however, is that the health problems begin to increase when the weight gain starts without them knowing.
Explore with us today the biggest causes of weight gain, good foods and habits that are good for weight loss, and specific products that can help you manage your weight a bit better.
What is weight management?
When you hear the topic of weight management crop up it generally means having a steady weight that’s within your ideal range and maintaining it, in a sustainable way. To determine this, it is down to your body mass index (BMI), based on a person's weight compared to their height.
According to the NHS, weight management should be sustainable and not solely about aesthetics. The NHS Weight Management Framework basically consists of:
- Having a balanced, calorie-controlled diet: A diet with reduced calories and meals prioritising whole foods, cutting down on processed foods such as saturated fats, salt and sugary drinks.
- Frequent exercise: Engaging in moderate-intensity exercise such as cycling, brisk walking or swimming as a form of a healthy routine.
-
Adjustments to behaviour: One of the main challenges is making suitable adjustments to behaviour, which means identifying triggers for overeating and recognising certain habits that might lead to weight gain.
What are the biggest causes of weight gain?
Not everyone gains weight for the same reason; often, it's one factor or several combined. Here are the most common causes of weight gain:
Genetics
One of the major factors that often gets overlooked with weight gain is genetics. Children who have obese parents are more likely to get fat than children with lean parents. There is research on twin studies supporting this. Obesity and weight gain aren’t always pre-determined either. What you eat may have a major impact on the genes that are expressed and whatnot.
Sugar
Added sugars can be your worst enemy when it comes to weight gain. Arguably, one of the worst out there is glucose and fructose, as they can change your hormones and biochemistry. Sugar is a carbohydrate, and if you eat too much of it, it can get stored as fat, contributing to weight gain. Moreover, sugar can stimulate certain reward centres in your brain, encouraging you to snack more, crave other food and eat for pleasure as opposed to being hungry. Fizzy drinks with sugar in them are also often the biggest contributor. In 2018 a review of 30 studies showed that over 242,352 adults and children were susceptible to weight gain when having a fizzy drink.
Lack of physical activity
On average, the NHS recommends you need around 150 minutes of moderate exercise per week. If you’re not exercising frequently and eating healthy, you could be at significant risk of weight gain. If you’re not moving as much, your body is using less energy, and if you consume excess foods on other days, your body stores the energy as excess fat. Moreover, muscle tissue also helps you have a high metabolism. If you’re not active, you may gradually lose muscle, which means your body is burning fewer calories.
Junk Foods
Heavily processed foods, such as ready meals and food with long expiry dates, can also contribute to weight gain. Often, ultra-processed foods contain a high amount of sugar, refined carbohydrates and fats. Ultra-processed foods often don’t leave you feeling full for long, causing you to overeat when you’re not hungry.
Medications
Sometimes, side effects of some medications, like beta blockers and antidepressants have been linked to weight gain over time. This is often because the drugs influence the function of your brain and body, reducing your metabolic rate and increasing your appetite.
What are the best foods for weight loss?
Remember, weight loss is not a one-size-fits-all method- no pun intended. It’s a combination of lifestyle changes, healthy food in your diet and exercise. Here are some of the best foods and habits to implement:
- Eggs: High in protein, low calories and contain healthy fats, leaving you feeling fuller for longer.
- Nuts: Contain protein, healthy unsaturated fats, and improve metabolism.
- Chicken: Chicken breast is a low-calorie meat and a lean source of protein.
- Beans: They’re full of fibre and protein, leaving you feeling full. However, be careful not to consume too much, as it may leave you feeling bloated and gassy.
- Dark chocolate: Contains compounds that are healthy for the body, helping you reduce cravings.
- Fruits and vegetables: This is a no-brainer; fresh fruits and vegetables can help you feel full for longer due to their fibre content.
- Greek yoghurt: This food contains a good amount of calcium content, can improve bone health and contains probiotics balancing the bacteria in your gut.
Top Tip: Watch your portion sizes, reduce liquid calories and focus on lean proteins and fibres.
What are the best habits for weight loss?
In addition to eating a healthy diet, try more of the following:
- Stay hydrated: Always try to drink 1-2 glasses of water before bed to reduce your appetite and aid metabolism.
- Get good sleep: Aim to get 7-9 hours of sleep every night! Recovery is crucial for weight loss.
- Exercise regularly: As mentioned earlier, movement is key!
- Track your progress: Monitor your progress using a food diary or tracking app.
Try herb-ology supplements
In addition to a healthy diet and exercise, you might want to add supplements to your diet, which may support weight management. You might want to try the following:
Apple cider vinegar capsules: Apple cider vinegar capsules are linked to benefits such as helping you feel fuller for longer, reducing blood sugar spikes and aiding your metabolism.
Saffron Extract: Try adding this spice to your diet; it’s high in antioxidants and has compounds that may help you sleep better and increase serotonin levels, helping you snack less.
