This may not seem like a lot but if your diet consists mainly of fast foods, deep-fried foods and simple carbohydrates like cake, donuts and candy, it can be easy to gain a few pounds in one week. This is especially true if you don't engage in regular physical activity.
If you smoke cigarettes, they may act as an appetite suppressant and also increase your metabolism. When you quit smoking, your appetite and metabolism return back to normal, causing you to eat more and burn fewer calories. Some people may also substitute eating for smoking, which can cause weight gain if you consume too many calories and don't exercise. Edema or fluid retention, in your body's tissues can cause you to swell up with water.
Sometimes edema is a sign of major health issues but usually it is caused by physical inactivity, surgery, heat, menopause or excessive salt, or sodium intake. Your kidneys balance your sodium levels. If you take in too much sodium and your kidneys can't eliminate it, sodium can accumulate in your blood.
Your blood volume will increase because sodium attracts and holds water. If you are sensitive to salt, your body will retain sodium more easily and this can lead to fluid retention. If you experience sudden weight gain due to fluid build up, you should consult with your physician to rule out any serious health problems.
The solution: To keep your lean, youthful figure, Forberg says staying active is a must: "A combination of cardio and weight-bearing exercise will help preserve lean body mass and muscle tissue, keeping the metabolism elevated.
A University of Birmingham study found that drinking two cups of water before each meal could significantly accelerate weight loss. So it should come as no surprise that not drinking enough H2O can have the opposite effect on your waistline. Plus, when you're dehydrated, the body will conserve water for vital body functions, which can result in water retention and a higher number on the scale.
The solution: Sip water continuously throughout the day. And remember that water alone isn't the only way to stay hydrated, there are many water-rich foods you can eat along with other water-rich drinks like coffee, tea, and smoothies. A no-no for your weight loss efforts.
A high-sodium diet can make you retain water and bloat. And when you retain water in your gut, it can make it seem like you've experienced a sudden weight gain in your stomach—when it's just water weight. As Palumbo says, "sodium-related weight gain is easy come, easy go. The solution: Up your water intake and cut back on the sodium. Cooking more at home with fresh herbs instead of salt should help your belly deflate in a day or so. Dining out? Scan nutrition info at home before you head out and pick a healthy restaurant dish with about 1, milligrams of sodium or less.
The solution: One of the best ways to overcome a passing craving is to keep the foods you know you can't deny out of the house. Can't imagine kicking your favorite cookies out of the house for good? Individually portion off the foods you tend to overeat. If you know each Ziploc bag of chips is calories, you'll be less likely to go back for a second serving.
The thyroid, a gland in the neck that sits above the Adam's apple, regulates a wide range of bodily functions including metabolism. But sometimes, for a variety of reasons, your thyroid may become under-active and result in a condition called hypothyroidism. One of the many symptoms of the condition?
You guessed it, weight gain. The worst part is that the condition often develops slowly, so many people don't notice the symptoms of the disease until they're full-blown, says The National Institute of Diabetes and Digestive and Kidney Diseases. It gets worse: If a thyroid issue is to blame for your weight gain, it doesn't matter how diligently your dieting and working out; it will be near impossible to shed the pounds.
The solution: Take a trip to the MD. It passes through the digestive tract undigested and provides very little in the way of calories. Many foods that contain fiber are naturally very low in calories and high in water, such as most fruits and vegetables.
From beta-blockers to birth control pills, and everything in between, there's a long, long list of medications that can cause your waistline to bulge. And if you think your Rx is to blame for your ever-expanding waistline, you're not alone. Others cause fluid retention or enough drowsiness to reduce physical activity, which can trigger weight gain.
The solution: This is important, so listen up: "If you suspect your drug is causing weight gain, never stop taking it. Instead, make an appointment with your healthcare provider and ask if there might be an equally effective alternative that doesn't affect your weight.
Everyone reacts to medications differently, so trying something else may help," says Palumbo. The solution: "For this reason, I allow my patients to eat discretionary calories each day. It allows them to satisfy their cravings without falling off track.
The solution: "Instead, try to only eat 3 to 4 times per day, and focus on eating lots of complex carbohydrates, protein, fiber, and healthy fats," says Megan Byrd. The solution: "Nourishing your gut with mood specific probiotics , together with prebiotic-rich foods that feed your good gut bacteria through eating a variety of plant-based foods, as well as specifically prebiotic fiber and resistant starch-rich foods in the form of green banana flour, Jerusalem artichokes, lupini beans which can be found in delicious Gut Happy Cookies , cashews and overnight oats just to name a few, can be a fantastic way of supporting your mental health, and therefore ultimately supporting your weight too," says Landau.
Even though a high protein diet can promote muscle gains, overdoing it with protein can also create a barrier to gaining weight 8. Protein-rich foods tend to be fairly filling. Thus, if you regularly eat excessive amounts of protein, you may not have room to eat other foods that promote weight gain, such as carbs and fats. Aim to consume 25—40 grams of protein per meal, depending on your size, and let the rest of the calories come from foods rich in carbs and fat.
Remaining sedentary is one way to gain weight. However, a sedentary lifestyle can have some negative health effects of its own, including an increased risk of heart disease, cancer, diabetes, and high blood pressure Taking a more gradual approach will also help you gain more muscle and maintain your weight gain. People may look to gain weight for various reasons, including putting on muscle, improving athletic performance, or recovering from an illness. Your rate of weight gain will depend on a number of factors, including your body size, sex, calorie intake, genetics, activity level, and health status.
Increasing your calories by about beyond your daily maintenance calorie needs could allow you to gain about 15 pounds 6. This may vary from person to person. Eating a greater calorie surplus will allow you to gain weight faster, though is more likely to result in additional fat gain versus muscle. To boost weight gain, particularly if your goal is to gain lean muscle, there are few strategies you can try, such as following a resistance training routine, increasing your protein intake, drinking calorie-dense beverages, and eating calorie-dense foods.
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