Everyone knows that some people can eat whatever they want and still they won’t gain weight. While, some people, on the other hand, gain weight no matter how little they might eat. They sometimes comically claim that “we will still gain weight even if we start eating air.” Besides the joke, it is actually kind of true for some people. The question is, why? Why some folks remain effortlessly slim while it requires a lot of hard work from other people to avoid gaining weight.
Simply we can say that your weight depends on the calories you consume. But this factor is still influenced by a combination of genes and the environment.
Let’s assume that losing weight is easy and we all can do this. But the problem is, it is usually the same kilos that we are losing and putting on again. Research shows that about 80% of people who drop 10% of their body weight aren’t able to maintain that weight loss for a year.
There are some secret weight loss tricks that can score you bonus points which surely you haven’t tried yet. Later in this article, we will discuss them. But firstly, we will discuss what are the factors that result in weight gain?
Factors Causing Weight Gain
The Exercise Factor
Our daily routines do not give us enough time and energy to do exercise or some other physical activity. Children remain busy at school day long, and when they get back home, they prefer playing indoor. Unlike old times, most people go to work by bus or by driving a car. And spend much of their time sitting in front of computer screens.
Instead of walking to local shops and carrying huge shopping bags, we drive to one megastore, where we park close to the entrance, wheel our purchases in a shopping cart, and drive home. Just simple math applies here, if a person consumes more calories than he burns off, he will put on weight.
The Stress Factor
Studies have demonstrated that some people eat more when affected by depression, loneliness anxiety, or other emotional disorders. In turn, overweight and obesity can promote emotional disorders. If you continuously try to lose weight and fail, or after successfully losing weight you are again gaining it back, it can also result in anxiety and depression.
The human body has a stress controlling hormone called “cortisol”. People when reaching for food when they feel stressed, cortisol stores the excess calories around the belly and other areas of the body for later use.
The Genes Factor
According to Harvard Health Publishing, your genes are contributing to your obesity if you have some or all of the following characteristics:
- One or both of your parents or several other blood relatives are significantly overweight.
- You can’t lose weight even when you increase your physical activity and stick to a low-calorie diet for many months.
- You have been overweight for much of your life.
The behavior of the genes that are causing obesity disorders may vary from person to person. However, Genes alone cannot possibly explain a rapid increase in a person’s weight. Environmental factors and behavior also play a role in the likelihood of people becoming obese.
The Poor Sleep Factor
Research shows that poor and irregular sleep patterns cause a person to gain weight rapidly. Lack of sufficient sleep tends to disrupt hormones that control hunger and appetite and can be another cause of obesity.
Not getting enough good sleep may, potentially, lead to unhealthful eating behaviors, such as emotional eating. There are several conditions in which a lack of enough sleep can cause obesity.
- Sleep-deprived people may get too tired to exercise, which results in less physical activities. Hence decreasing the “calories burned”.
- People who don’t get enough sleep have more chances to eat, simply because they are awake longer and ultimately get more time to eat.
- Lack of sleep also disturbs the balance of the hormones that control appetite.
Smoking and Other Factors
Researchers may not consider smoking as the direct cause of obesity, but they believe that it is a risk factor. It is true that some people believe that smoking can help them lose weight, but cross-sectional studies suggest that heavy smoking can be associated with the higher risks of obesity.
For Example, babies of mothers who smoked during pregnancy are more likely to become overweight than those whose mothers didn’t smoke.
People Gain Weight When They Give up Cigarettes
When a smoker gives up smoking, his body’s metabolism gets affected. When someone smokes the nicotine in cigarettes it speeds up his body metabolism. Nicotine increases the number of calories your body uses at rest by about 7% to 15% and cigarettes that also reduce the appetite. Without cigarettes, your body may burn food more slowly and you may feel hungrier.
Many features of modern life promote weight gain. Kids who drink sugary sodas and eat high-calorie, processed foods develop a taste for these products and they continue eating them as adults, which tends to promote weight gain. Likewise, kids who watch television and play video games instead of being active may be programming themselves for a sedentary future.
Easy Tricks That Will Help You Burn Fat
Use Sunlight to Lose Weight
According to the recent study, the fat cells are sensitive to sunlight. This means, sitting in the sun can reduce fat cells while reduced sunshine can lead to weight gain.
Peter Light, senior author of the study said, “the insufficient sunlight exposure we get eight months of the year living in a northern climate may be promoting fat storage and contribute to the typical weight gain some of us have over winter.“
Exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction. However, the amount of fat you burn depends upon the season. You gain weight in the winter and then burn it off in the summer.
This can be a fun and easy way to burn fat. Just grab a glass of juice and take a sunbath!
Pick Up a Cooking Pan and Start Cooking
Cooking at home has many advantages that can help you lose weight, but it also depends that how many calories you consume regardless of who prepares the food. Many studies have shown that homemade meals help you eat cleaner, which makes it easier to achieve a healthier weight and body. Because any food you order at a restaurant is higher in salts, fats, and sugar contents.
In a Johns Hopkins University study, people living in households where they ate six or seven home-cooked dinners a week consumed 572kJ fewer a day than those in homes where hardly any cooking took place at all. Also, the people who more frequently cook at home have a higher intake of fruits and vegetables than the people who usually eat from outside. By cooking your food at home you can limit the calories, portion size which can be helpful in losing weight.
Get Plenty of Good Sleep
According to Annal of Internal Medicine research, less sleep – less than 7 hours of sleep every night can undo all the benefits of a strict diet plan. When we cut off our sleeping hours we feel hungrier, less satisfied, and have less energy to exercise.
Many people think that hunger is related to willpower and your ability to control yourself. But that’s not correct. It is controlled by two hormones leptin (its deficiency causes hunger) and ghrelin (its production increases hunger). When we sleep less than six hours, our brain increases our need for food while also depressing leptin and stimulating ghrelin. Poor sleep triggers an internal battle which almost makes it impossible to lose weight.
Getting enough good-quality sleep is essential when a person is trying to shed weight.
Do at least One Active Act of Kindness
If you have trouble motivating yourself to be physically active—which is one of the most effective ways to burn calories. Promise yourself of doing at least one active act of kindness daily.
Not really sure where to start?
- Return your shopping cart to the store rather than leaving it in the parking lot
- Pick up your own coffee instead of asking a friend to grab it for you
- Try to give a helping hand to someone when they carry something heavy
- Make out some time out of your busy life and play actively with your kids or siblings (try riding a bicycle or running with them)
- Give up your seat on the bus or subway
- Every bit of movement can get you one step closer to success!
Stop drinking fruit juice
Juicing can be a great way to add more fruits into your diet; it is recommended that your majority fruit intake is in the form of whole fruits, which can include fresh, dried, canned, or frozen fruits. However, not all but almost all fruits are rich in sugar and calories. When you are dieting, the intake of fruit juice can do more harm to you than doing good.
A great alternative is to drink water with fruit slices in it, so you get some flavor without so many extra calories.
When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.
Take Routine Selfies, Especially When on a Weight Loss Plan
We all know the basics of losing weight eat less and move more, simple! Besides these traditional methods, there is a proven trick that can keep you motivated during a weight loss plan – taking selfies.
A study by the University of Alicante discovered that keeping a photo diary makes dieters more likely to reach their target weight.
Fitness apps are now allowing people to post their slick pictures and videos if they want. One such app, progress, allows users to match up to their selfies as their bodies change, creating a transformation video. So instead of waiting for that one exciting “After” pic, get it right away!
Try Using Stairs and Do Small Tasks by Yourself
Climbing stairs can be an effective way of losing weight. Stair climbing doesn’t require any extra time, equipment, or even a change of clothes. Most of all it’s free. It is accessible to almost everyone and it can be easily integrated into your daily routine.
- If you need to get to your meetings on time take the stairs instead and do not wait for the elevator
- Or if you need to go to the toilet at work why not go to another floor while taking the stairs
Take the stairs where available and it won’t be long before it becomes a habit. Research has proved that our simple habits can result in weight loss, such as instead of using dishwasher, washing dishes by hands, and rather than using elevators, taking stairs can result in the burning of 111 calories per day. This adds up to 10 pounds a year.
Increase Liquids Intake
Drinking more water can fill you up so that you can consume fewer calories by reducing the amount of food you eat. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do this simple math; you’d lose about eight pounds per year just from drinking water! If you really want the water you drink to help you lose weight, use it in the right amount recommended by most nutritionists.
Drink eight-ounce glasses of water per day for weight loss and to maintain an ideal weight.
How will you know you are consuming enough water?
The simplest method is to check the toilet when you go to the bathroom. If your urine is clear or very light yellow in color, it means you are well hydrated. The darker your urine, the more water you need to drink, especially if you want to lose weight.
Put the Fork Down After Every Bite
Not ready for rough and tough exercise plan and diet? Don’t worry! This tip got you covered. Try something simple like taking a break and putting your fork down after every bite and consciously chew slower. Putting down your fork between bites of food will help you eat more slowly and savor each bite.
Eat foods that need chewing. Focus on fibrous foods that require a lot of chewing, such as vegetables, fruits, and nuts. Fiber can also promote weight loss. People who eat quickly are more likely to gain weight than those who eat slowly. The hormones in your body will tell your brain that you have eaten, reducing appetite, make you feel full, and will help you stop eating. This process almost takes 20 mints to trick your mind.
That may not seem much, but it adds up over time and helps you shed fat while still feeling full and satisfied.
Forgive Yourself & Reduce Your Stress Level
Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more. Also, women who already have a large waist tend to produce more cortisol in response to stress.
How to reduce stress and Shed Fat
- Meditate daily for at least 10 minutes
- Make a diary of the things you are grateful for
- Drink green tea on a regular basis
- Sleep well
- Exercise outside
The bottom line
Weight loss always requires some effort, commitment, and perseverance on your behalf. Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds.
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