Prevent Weight Gain: Around the age of 40, muscle mass naturally decreases and body fat increases.
With the arrival of the New Year and the pursuit of self-improvement, it’s quite likely that we’ve brought something unnecessary from the previous year into the new one: extra kilograms—at least half a kilogram (about 1.1 pounds), to be precise.
Prevent Weight Gain, Weight gain shouldn’t become an inevitable issue. The Asharq Al-Awsat newspaper addresses several practical steps to prevent weight gain. Typically, with age, we gradually gain half to one kilogram per year on average. While this may seem insignificant each year, over a decade it adds up to five kilograms. This gradual and continuous weight gain is often unnoticed until we reach our fifties.
Practical Steps To Prevent Weight Gain
Why Do We Gain Weight?
Weight gain results from gradual changes in lifestyle and biological changes associated with age. The main causes include:
Decreased Activity Level
Prevent Weight Gain, Long working hours and family commitments often leave us with less time for physical activity, reducing our calorie expenditure.
Poor Diet
Due to busy work schedules and family obligations, we sometimes resort to fast food and processed meals. These foods often contain high amounts of sugar, salt, and unhealthy fats.
Financial Situation
Prevent Weight Gain, Improved financial status in mid-life can lead to eating out more often, which usually results in higher calorie intake.
Lack Of Sleep
A busy lifestyle and screen time often prevent us from getting enough sleep. This disrupts the body’s energy balance, increases hunger, and reduces energy levels.
Increased Stress And Anxiety
Prevent Weight Gain, Stress from financial, work, and relationship issues raises cortisol levels, which increases cravings for high-calorie foods and drives the body to store fat.
Slower Metabolism
Around the age of 40, muscle mass naturally decreases and body fat increases. Muscles play a crucial role in regulating metabolism, so with reduced muscle mass, we burn fewer calories at rest.
Why Should We Prevent Weight Gain?
There are two main reasons to prevent weight gain:
Weight Gain Changes The Body’s Set Point
Prevent Weight Gain, According to the “set point theory,” our body has a specific weight it tends to maintain. When we gain weight, this set point shifts to a higher weight, making it harder to lose weight as the body tries to maintain this new weight.
However, gradual weight loss can lower the set point. This can be achieved by losing weight in manageable stages, alternating between periods of weight loss and weight maintenance until the target weight is reached.
Weight Gain Can Lead To Obesity And Health Problems
Prevent Weight Gain, Obesity increases the risk of heart disease, stroke, type 2 diabetes, osteoporosis, and various cancers (including breast, colon, esophagus, kidney, gallbladder, uterus, pancreas, and liver).
A large study examining weight gain from early to mid-adulthood and its health consequences found that people who gained 2.5 to 10 kilograms during this period were at higher risk of type 2 diabetes, heart disease, stroke, and cancer.
Seven Practical Steps To Prevent Weight Gain
Eat More Early In The Day, Less Later
Prevent Weight Gain, Consume most of your daily calories earlier in the day, gradually making your meals smaller, so dinner has the least calories. A light breakfast or low-calorie breakfast increases your cravings for sweets later in the day.
Use Smaller Spoons Or Forks
When dining, use utensils that make eating slower. This gives the brain time to receive satiety signals and prevents overeating.
Use Colorful Foods
Prevent Weight Gain, Fill your plate with colorful fruits and vegetables first for a fiber- and nutrient-rich diet. Meals should include protein, whole carbs, and healthy fats.
Trust Natural Foods
Train your body to enjoy natural foods like fresh vegetables, fruits, honey, nuts, and seeds. Enjoying these foods can be as pleasurable as eating processed foods.
Increase Daily Activity
Prevent Weight Gain, Increase your daily activities, such as using the stairs instead of the elevator.
Prioritize Sleep
Ensure you get at least seven hours of sleep each night and avoid looking at screens one to two hours before bedtime.
Weigh Yourself Regularly
Prevent Weight Gain, Weigh yourself weekly to stay aware of any weight changes and prevent further weight gain.
Also Read:
Gain Weight On Face: A Breakfast That Makes The Face Fat And Beautiful
Fruits That Accelerate The Process Of Weight Gain: From Bananas To Cherries
