causes of weight gain

What Are the Common Causes of Weight Gain?

Erin Schnittker

In the United States, 36.5% of adults are considered obese, with another 32.5% being considered overweight. Therefore, altogether, around 2/3 of the American adult population could stand to lose at least some weight. 

Are you one of these adults? Are you curious as to the causes of weight gain? You're reading the right article. 

Below, we're going to tell you everything there is to know about gaining weight, thoroughly answering the question of "why do people gain weight?". Let's go! 

A Lack of Exercise

Perhaps the most common cause of weight gain is a lack of exercise. If you're not exercising on a regular basis, you're almost certainly going to be taking more calories in than you're burning off. This is how weight gain occurs. 

You're advised to do 30 minutes of cardio at least 5 days a week. That is unless your cardio is on the intense side, in which case, you can get by with 15 minutes of cardio 5 days a week. 

Now, what is cardio? It includes everything from brisk walking to jogging to riding a bike to playing basketball and more. It's any form of exercise that gets your heart rate up for an extended period of time. 

Intense forms of cardio include high-intensity interval training (HIIT), rowing, swimming, and bicycling. Mild forms of cardio include walking and jogging. 

Note that weightlifting can also help to stave off weight gain, as muscle growth simultaneously burns off fat. As such, you should consider adding resistance training to your exercise routine at least 3 days a week. 

Poor Diet

Just as big a factor in weight gain as a lack of exercise is poor diet. Whether it's eating too many calories a day, eating the wrong types of foods, missing out on specific foods, or otherwise, a poor diet can very easily lead to weight gain both in the short term and in the long run. 

First, you need to determine what your maintenance caloric intake is. This is the number of calories that you can consume in a day without gaining or losing any weight. To find this, you'll have to experiment a bit; that said, there are calculators that can give you a ballpark estimate. 

Then, you'll need to assess what types of foods you most typically put into your body. If they're high in carbs, they're most likely contributing to weight gain, as excess carbs come to be stored as fat. Try to establish a macronutrient split of 45% protein, 30% carbs, and 25% fat. 

You'll also want to abide by the food pyramid, at least as much as reasonably possible. A well-balanced diet will keep your metabolism firing, and ensure that you're shedding as many calories as possible on a daily basis. 

It's also important, of course, to minimize your intake of sugary, starchy, and alcohol-laden foods and beverages. Soda consumption, in particular, tends to contribute to weight gain quite rapidly. 

Genetics

Genetics are a common cause of weight gain as well. Whereas some peoples' weight is highly affected by genetics, other peoples' weight is only mildly affected. 

That said, just because your family is prone to weight gain doesn't mean that you can't take action to burn calories. Yes, you might have more trouble losing weight than some other people but you can still achieve reasonable weight loss, even with genetics working against you. 

Medication Use

Do you take any medications? If so, they could be causing you to gain weight. There are a handful of medications that cause weight gain, either directly or indirectly. 

Whereas some of these medications increase appetite, leading to increased food consumption, others of these medications slow down the metabolism, making it harder for the body to burn additional calories. 

Now, what types of medications cause these problems? They run the gamut from antidepressants to birth control to antihistamines and more.

If you take any of these medications, you need to go the extra mile in keeping your weight off. Count your calories diligently, be religious about your exercise, and make sure your diet is in tip-top shape. 

Aging

Another factor that commonly results in weight gain is aging. In other words, as you get older, you're going to have more and more trouble keeping off extra weight. 

Why does aging result in increased weight? It's because, as you age, you lose muscle mass and replace it with fat mass. Because fat mass doesn't require as many calories to thrive as does muscle mass, more calories tend to get stored in the body. This results in weight gain. 

There are also hormonal changes that occur as we age. These changes can result in weight gain as well. For instance, menopause often results in weight gain for women. In addition, reduced testosterone levels often result in weight gain for men. 

Hormonal Changes

We just mentioned hormonal changes as they relate to aging. However, it's not just age-related hormonal changes that result in weight gain. All hormonal changes can result in weight gain. 

From low testosterone to hormonal changes during pregnancy to hormonal changes due to a thyroid disorder and more, all sorts of hormone-fluctuating conditions can cause you to pack on the pounds. 

This is why, if you gain substantial amounts of weight out of nowhere, you should see a doctor. 

The Causes of Weight Gain Are Many

In truth, the causes of weight gain are many. It's not just too many calories or not enough exercise. It's every negative aspect of one's lifestyle, from poor sleep to bad diet and more. 

Fortunately, there are products available to aid in weight loss, setting your body on the right track to shed some calories. Interested in purchasing any of these products? Check them out now! 

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How to Stop Overeating

This Is How to Stop Overeating on the Weekends

Erin Schnittker

Did you know that there are more than 1.9 billion people worldwide who are overweight? The frequency of obesity has more than tripled over the last few decades and there are a variety of factors to blame for it. But one of the most obvious causes of obesity is eating too much.

How to stop overeating on the weekends is an especially difficult task for some people. After the week is over and you finally have time for yourself, there's too much free time to spend eating. If this sounds like you, you might be wondering how to stop overeating on the weekends and how to stick to a diet so you don't gain any more weight. 

Fortunately, there are a few weight loss tips that you can follow that will solve the problem. Keep reading and learn more about how to stop overeating. 

Get Rid of Cheat Meals

Many people allow themselves to have a cheat meal or two (or more) on the weekend. A cheat meal is food that is not on a person's standard diet. For example, if you're following the keto diet, you've been avoiding carbs all week.

But on the weekend, you might allow yourself to have a sandwich or a muffin as a cheat meal. This might not be such a bad thing if you know how to control your appetite, but cheat meals can be a serious problem if you don't know where to stop. This is a common problem for many people.

You might have one cheat meal on the weekend and figure that it wouldn't hurt to have one extra cheat meal since you'll get straight back to your diet once the week starts. But it usually isn't that easy. Since cheat meals are so appetizing, you might decide to have three or four or even more cheat meals.

The Danger of Cheat Meals

Before you know it, your entire diet is destroyed and you'll be back to your old eating habits both throughout the week and on the weekend. This will make your weight-loss goals a lot harder to reach. The best thing you can do to prevent this problem is to keep yourself away from cheat meals in the first place. 

This might sound like an impossible task, but if you're serious about losing weight, there is no room for cheat meals. Unless you have very good self-control, it will be too difficult to only stop at one cheat meal on the weekend. Instead of cheat meals, try to find alternatives that don't have so many calories. 

That way, you won't have to worry so much about gaining back all your weight so easily.

Start a Food Journal

Many people don't realize how many calories they consume in a day. A person might think, "These pretzels are just a small snack, they don't count," or "One small sandwich doesn't have that many calories." But the problem is that when you're snacking throughout the day, no matter how small the snacks are, the calories start to build up.

This is why it is so hard for so many people to gain weight. They might be eating healthy and generally eating foods that have fewer calories, but if they are snacking throughout the day, they're not going to lose any weight because they are still consuming large amounts of calories. The way to solve this problem is to start a food journal.

Food Information

A food journal is a journal in which you write down what kind of food you eat for the day, how much food you eat, and how many calories the food has. While this may sound like a lot of work, it can be very helpful when it comes to overeating on the weekends. This is especially true if you don't know much about how many calories certain foods have.

For example, a single serving size of pretzels might be 10 pretzels and those pretzels might be 150 calories. The problem is that most people don't know that the serving size is 10 pretzels because they don't bother to look. As a result, they might eat 20 or even 30 pretzels and they'll end up eating many more calories than they thought. 

But by starting a food journal, you can get into the habit of observing the serving sizes for different kinds of food. This will help keep you from overeating and it will also help you consume fewer calories on a daily basis.

Try Diet Supplements

While the signs of overeating are clear, learning how to suppress your appetite is not so clear. There are not many things that are able to suppress your appetite, although, there are some diet supplements that might be able to do the trick. Calcium pyruvate may be especially helpful with this job.

You will find calcium pyruvate in many weight loss supplements because it has the unique ability to promote the breakdown of fat in the body. This can help you lose weight faster. Zinc is another supplement that many people take when trying to lose weight. 

When consumed in small amounts, zinc has the ability to suppress one's appetite. This is especially helpful for those who often feel hungry and can't help but overeat. If you have this problem, trying some of these weight loss supplements can't hurt.

How to Stop Overeating

How to stop overeating doesn't have to be an impossible task. All you need is a bit of discipline and a few methods to keep you on track. By starting a food journal, avoiding cheat meals, and experimenting with diet supplements, you should lose weight in no time.

To learn more, check out our weight loss products here.

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