Weight Gain Symptoms Signs Treatment
Weight gain is often the result of an increase in fat, muscle mass, or body fluid. Increase in body fluids can come from fluid retention, salt retention, medications, intravenous fluid infusion, and/or heart or kidney failure. Increase in a person’s muscle mass is commonly a result of exercising. And increase in body fat is typically a result of diet and/or or lack of activity or exercise. Weight gain that is excessive is known as obesity, and is usually related to environmental, hormonal, and/or inherited factors. Meanwhile, weight gain is considered a healthy and normal aspect of pregnancy.
Some common symptoms and signs of weight gain can include fatigue, bloating, and increased appetite.
Some treatment approaches for addressing weight gain include the following:
- Stay Hydrated: One of the simplest things you can do for maintaining good health and ideal weight is to drink water. Consuming water is actually essential for burning calories. And if you become dehydrated the metabolism drags. Water also helps regulate many other aspects of overall health. And choosing water over sugary beverages will reduce caloric and sugar intake, as well.
- Daily Quality Breakfasts: Breakfasts that are high in fiber protein may help reduce hunger all day long. Studies have shown that those who have breakfast each morning likely achieve and maintain a consistent and healthy weight.
- Small Meals & Consistent Snacking: Individuals who consume several small meals (and snacks!) a day are actually typically more able to control hunger in a healthy way. Thoughtful snacking can help keep your metabolism activated, especially if snacks are high protein. Research indicates that people who snack on high-protein foods tend to have fewer weight issues than people who don’t.
- Quality Low Fats: Low-fat foods are an important aspect to most healthy diets. Remember thought that just because something is considered low-fat it does not always mean it is also low-calorie. And low-fat does not mean that you can eat more. Check nutritional labels for calories and to know how much fat you are consuming.
Some common mistakes for treatment of weight gain include the following:
- Crash Diets: Reducing caloric intake drastically can help lose weight, but this also trains the metabolism to slow down. Once the crash diet has ended, the body is still burning calories at a slower rate, and the weight is usually regained.
- Skipping Breakfast: Skipping breakfast can seem like an easy way to reduce calories, but it often increases hunger for the remainder of the day, which can turn into overeating later.
- Counting Calories: Often people record calories for meals, but not the snacks.
If you do count calories, try using a smartphone app or notebook to keep track of EVERY calorie.
- Fast Food: People who consume fast food more than twice a week are much more likely to gain weight and/or be overweight, than people who do not consume fast-food or keep consumption of fast food to less often than once per week.
Setting realistic goals is a healthy start and approach. If your don’t feel sure and/or confident about what your first step should be, or how to start setting realistic goals, talk to your doctor or dietitian.