Unintentional weight gain is when you put on weight without increasing your food intake and decreasing physical activity. As you age, it’s normal to gain weight.
Some of the causes of unintentional weight gain include:
● Hormonal imbalance
● Fluid retention, and more.
While gaining weight is common, it doesn’t have to be your reality. By making a few changes in your day-to-day routine and ditching all the bad habits, you can control your weight and live a happier, healthier life.
In this article, we will discuss some of the best tips to manage your weight that actually work. So, let’s get started:
The main cause of your unintentional weight gain is your diet. While eating a healthy diet is great, sometimes we are unaware of how many calories we consume.
In order to lose weight, you should burn more calories than what you eat and drink. For example, if you have gained a lot of weight, you should aim to burn at least 500 calories per day.
Know that if you can eat 500 calories or less each day, you can lose weight up to 450g a week.
People respond to stress and anxiety in different ways. Some may lose weight, while others gain weight. If you are suffering from depression, you are more likely to increase the intake of unhealthy foods, such as snacks, alcoholic drinks, burgers, pizzas, and more. While these foods can satisfy your cravings, they can also increase your waistline.
Thus, to prevent sudden weight gain, make sure to learn some of the best stress management techniques. One of the best ways to manage stress is to do yoga and meditation regularly. These are the techniques that calm your mind and soul.
Master these renowned stress management techniques to reduce stress, lower blood pressure, and lower your heart rate.
As you age, estrogen levels begin to decline. Estrogen is a hormone responsible for regulating menstruation and ovulation. Typically, between the ages of 45 and 55, women enter the stage of menopause. During this stage, the estrogen levels get on the lower side.
Even a slight decrease in estrogen levels can result in excessive weight gain and other health issues. So, to get rid of hormonal imbalances, undergoing testosterone replacement therapy can be a better option.
You can book your testosterone replacement therapy treatment packages and consult the doctor to get your hormones back in balance. Your doctor will diagnose your symptoms and suggest the best treatment possible to cure them. The testosterone treatment consists of gels, patches, injectables, sprays, implants, creams, and more.
4. Choose Smaller Portions
An increase in the size of the food portions will result in an increase in the size of your waistline. Even if you are at a restaurant, you are more likely to increase your portions of the dishes.
Choosing smaller portions is one of the best ways to manage your weight and keep the calories in check. If you are at a restaurant with your friends, you can split the dish with your friend. Or you can choose a lightweight dish rather than a full meal.
At home, stick to the recommended portions and try smaller plates which can make the smaller portions look bigger.
Getting a good night’s sleep can help your body to relax and rejuvenate, and prepare for the next day. According to research, those who don’t get enough sleep at night need more food in order to stay awake. Lack of sleep may result in an increase in appetite, resulting in weight gain.
To maintain a healthy weight, make sure to sleep for at least 7-8 hours per day. It will help you function better throughout the day and prevent you from eating extra. However, if you have trouble sleeping at night, you can relax your body by practicing yoga, reading, meditation, or stretching.
Drinking water along with eating a well-balanced diet can help you shrink your waistline. Staying hydrated all day can also change your body percentage over time.
According to research, you should drink at least 1-2 liters of water per day in order to lose weight, especially when consumed before meals.
Exercising regularly, eating good foods, avoiding sugary drinks, and ditching all the bad habits can help you control your weight.
To sum up, if the tips mentioned above don’t work, make sure to consult with a professional doctor immediately.