Stopping Sudden Weight Gain
It is quite common for most adults to experience weight fluctuation and gain weight as they age. According to health experts, the simple act of making a few small lifestyle changes can help prevent weight gain and even encourage weight loss.
Numerous reasons make it common for adults to slowly gain weight over time. As we age, our body endures various changes. In general, the body begins to slow down and people are typically less active with age. In addition, the composition of our body also changes with age and muscle is slowly replaced with fat. Because of the combination of the aging process, reduced exercise, and continuing to eat the same amount, it is quite common to experience this slow weight gain over time.
Prevent Weight Gain by Adding Muscle
One of the best methods for stopping sudden weight gain is to increase the amount of fat-burning muscle. In order to retain and build muscle, patients are encouraged to practice strength training a few times each week. It is also helpful to try something new or modify your fitness routine every month or two.
A few of the mistakes people often make which result in weight gain include the following:
- Consuming liquid calories through alcohol or sugary beverages
- Eating irregular meals
- Eating unhealthy carbs such as sugar or white bread
- Insufficient sleep which often leads to poor eating choices
- Limited physical activity
- Mindless eating, especially while watching TV
- Not consuming enough protein
- Not eating breakfast
- Taking second servings
It is important to identify your personal problem areas or temptations and find a solution that works with your lifestyle. In order to make healthy choices, patients don’t have to follow a super limiting or restrictive diet.
Patients who have a diet which is high in simple carbs such as white bread and sugar often experience a vicious cycle where the more they eat, the more they want. These foods are not as satisfying compared to foods with high protein and fiber content. Experts recommend eating whole-grain carbs, fruits and vegetables. Patients should work to include a low-fat or lean protein with their snacks and meals. These foods help you feel fuller and help maintain energy levels.
Small Changes to Stop Weight Gain
You can help gaining extra weight by making small and simple lifestyle changes. Experts recommend adding 2,000 steps each day to stop weight gain and performing strength training a few times each week. Reducing your daily intake by just 100 calories can also help to stop weight gain.
Below are some simple tips which can aid in reducing the number of daily calories you are consuming:
- Avoid consuming juice with added sugar
- Avoid using cream sauce or sour cream
- Consume sparkling water or a diet drink rather than a regular soda
- Cook with nonstick cooking spray
- Eat less candy and dessert
- Eliminate croutons from salads
- Ensure meat portions are the recommended 3-4 ounces
- Order a lower calorie appetizer and salad rather than an entrée at restaurants
- Select wine or light beer versus sugary cocktails
- Set aside controlled portions of snacks
- Take smaller portions at meal time
- Use mustard, lettuce or tomato on a sandwich rather than mayonnaise or cheese
- Use a vinaigrette for salad dressing or use half the normal amount
- Use fresh lemon on vegetables instead of butter or oil