5 Sneaky Reasons For Weight Gain
We have all heard the message that excess body fat is caused by eating too many calories and not getting enough exercise. If only it were that easy. Weight gain may also be a result of factors in our diet and environment that we are not even aware of.
- Environmental Chemicals
Many environmental chemicals have caused weight gain when tested on animals in low, non-toxic doses. Examples include heavy metals, solvents, coolants, pesticides and plastics (for example, BPA, used in food and beverage containers).
Some of these chemicals called endocrine disruptions can interfere with weight-controlling hormones. There’s even evidence to suggest that exposure to environmental chemicals in the uterus might be related to obesity later in life.
Emulsifiers are compounds which cause oil to mix with water. They’re used in a broad assortment of processed foods such as ice cream, mayonnaise, margarine, chocolate, bakery products and sausages.
A mouse analysis printed in Nature discovered that emulsifiers change gut bacteria, causing inflammation.
Even though the flavor enhancer MSG (monosodium glutamate) is connected with Chinese restaurants, it’s used by major fast-food chains and can also be found in many different processed foods.
A research of 750 Chinese people found that those who used the most MSG in their cooking were almost 3 times more likely to be overweight than those who did not use any.
- Artificial Sweeteners
Lots of individuals use sugar substitutes as a weight loss aid, but these sweeteners might actually lead to weight gain.
In a research printed in Nature, scientists found that mice fed saccharin, sucra lose or aspartame developed glucose intolerance, a metabolic condition related to obesity and type 2 diabetes. The artificial sweeteners shifted the animals’ gut microbiomes towards a balance of bacteria associated with metabolic diseases.
In a follow-up study on 7 human volunteers, 4 became sugar intolerant after swallowing the maximum recommended dose of saccharin for a week.
- Low-Fat Foods
Gram for gram, fat has more than twice as many calories as carbohydrates or protein, so people tend to assume that foods labeled’low fat’ are great for weight loss.
In a research printed in the journal Appetite, researchers examined nutrition information for almost 6000 foods and found that; overall, products with low carb claims weren’t significantly lower in calories than their full-fat equivalents.
Low-fat foods might even lead people to eat additional calories. A study exploring the effects of different fats on satiety found that participants were less hungry two hours after eating regular muffins in comparison with fat-free muffins.
If you would like to eliminate weight, it can help avoid processed foods, fast food and intensively farmed food. The production procedures, containers and the components could all increase your risk for obesity.
Remedies That Will Help You Lose Weight Naturally
Here are some science-backed procedures that will assist you lose that stubborn weight naturally.
- Drink Lots of Water
Drinking water boosts your metabolism because of a process called water-induced thermo genesis. When you drink a glass of cold, or perhaps room-temperature water, then your system must burn off calories to warm it up to your body temperature (37 C).
In one research, scientists analyzed the impact of drinking water by measuring subjects’ oxygen uptake and carbon dioxide production in a respiratory chamber. They discovered that 500 ml of water raised metabolic rate by 30 percent in both women and men. The effect was sustained for more than an hour. The researchers estimate that increasing water consumption by 1.5 liters daily could cause a reduction of 17,400 calories or 5.3 pounds.
Drinking a glass of water before each meal could be doubly beneficial because it fills you up so you are not tempted to overeat.
In a trial printed in the European Journal of Nutrition, 14 healthy young men were provided with breakfast and told they could eat as much as they desired. Half of those were instructed to consume a pint (568 ml) of water before the meal. Questionnaires filled out by the participants revealed that, in comparison with the control group, the water group experienced improved fullness and satisfaction and diminished appetite.
In a study printed in the journal Obesity, 48 obese adults aged 55-75 were given directions to get a low-carb diet including meal plans and sample menus. Half of the participants were given cases of bottled water and told to drink one 16-ounce bottle before each meal. Over the subsequent 12 weeks, the water team revealed a 44% greater weight loss compared to non-water group.
- Eat More Fiber
Fiber is plant material that resists digestion by people. Insoluble fiber (also called roughage) moves through your gut without being broken down. It provides bulk to food without adding calories.
Soluble fiber travels into the large intestine where bacteria convert it into fatty acids that serve as an energy resource. It dissolves in liquid and several types form a viscous gel in the gut that slows the emptying of the stomach, resulting in prolonged feelings of fullness.
A review article summarizes the results of research into the effects of fiber on energy intake and body composition. In studies of individuals on a calorie-controlled diet, fiber raises feelings of fullness after a meal and reduces subsequent hunger. In research where participants could consume as much as they enjoyed, eating an extra 14 grams of fiber daily led to an average 10% reduction in calories consumed and a mean weight loss of four pounds over 3.8 months.
At a trial printed in the journal Nutrients, 118 obese adults were given either a supplement containing a mixture of viscous soluble fibers or a management supplement made from rice flour. All participants were equipped with a mobile food recording program which supplied the researchers with before-and-after pictures of food consumed together with the time and place it had been eaten.
Following 12-weeks of supplementation, the fiber granule group had a substantial decrease in waist circumference, weight and BMI in contrast to the control group. Analysis of the cell app data showed they ate less frequently than before supplementation and decreased their consumption of grain-based food.
Method: you may get more fiber into your diet by simply leaving the skin on vegetables such as potatoes, carrots and pineapple and fruits such as apples and pears. While few people would want to consume an unpeeled slice of citrus fruit, it is possible to zest the rind and use it in cooking. Do not remove the fibrous membrane surrounding the fruit sections.
- Cook with Coconut Oil
Most seed or vegetable oils contain long-chain fatty acids that must be broken down in the intestines and transported to the blood to use as storage or energy in fat cells.
Coconut oil is the best source of medium-chain fatty acids that are delivered directly to the liver to be used as an immediate energy source. Research suggests that medium chain fatty acids helps promote weight loss by suppressing appetite and increasing metabolism.
In 1 research healthy men were randomly assigned to one of three high fat diets that differed only with respect to the proportion of long-chain fatty acids into medium-chain fatty acids. They could eat as much as they enjoyed of the foods that they were offered. Food intake and overall calories consumed were considerably lower on the diet with the maximum quantity of medium-chain fatty acids. The guys in the high medium-chain fatty acid group even lost a little weight, whereas those from the other groups gained weight.
At a randomized controlled trial printed in the journal Obesity, 24 obese men were split into two groups. 1 group was put on a weight-maintenance diet containing oils full of medium-chain fatty acids. The other was given the exact same diet, but with olive oil (high in long-chain fatty acids). The men’s body composition was assessed with an MRI scan before and after every four-week trial. Participants lost significantly more body fat on the medium-chain fatty acid diet, particularly from the upper body.
A research on obese women given coconut oil had similar results with a substantial decrease in waist circumference.
Strategy: Coconut oil is quite versatile. It may be used in place of vegetable oils for frying or roasting and substituted for butter or margarine. You may even melt and drizzle it over vegetables or fish for extra flavor.
All kinds of oil are high in calories, so bear in mind that the concept would be to use coconut oil instead of other fats, not as well as them.
- Have Soup for Lunch
If you choose a meal of vegetables and meat, add water and mix it into soup, then it is going to stave off hunger longer than ingesting the individual food components.
When you eat solid food together with a drink, the liquid rapidly sieves from the gut, reducing its volume.
In a research printed in the Journal of Nutrition, 1 group of volunteers was given a meal of chicken with veggies together with a glass of water. Another was given the very same ingredients served as a mixed soup. At intervals during the next 3 hours both teams were asked to rate their sense of fullness on a scale from one-to-ten. The soup group felt considerably less hungry.
In a follow-up study, participants who ate the same meals underwent MRI scans so that researchers could analyze the digestive process. The scans confirmed that the volume of stomach contents decreased more gradually after the soup meal than after the solid/liquid meal.
In a different research, 24 girls ate breakfast, lunch and dinner at a laboratory. Shortly before lunch, they have been served chicken rice casserole, chicken rice casserole with a glass of water or chicken rice soup made from the very same ingredients. They could then eat as much as they enjoyed from a lunch buffet. People who ate the soup consumed significantly fewer calories than the other two groups and didn’t compensate by eating more calories in an all-you-can-eat dinner.
Strategy: For a fast and easy soup, boil two cups of water and add a stock cube. Add frozen or fresh chopped vegetables and simmer till tender or use leftover fruits. Throw in some chopped cooked ham or chicken. Puree using a stick blender until smooth and season to taste.
- Drink Green Tea
Green tea is a particularly rich source of antioxidants called catechins. Additionally, it contains caffeine.
They also had neither significantly higher levels of nor epinephrine in their own urine. Caffeine alone (in precisely the identical amount within the green tea infusion) didn’t increase fat burning.
The quantity of catechins in a cup of green tea varies depending on the exact sort of tea, the proportion of tea to water, and how long it’s left to infuse. A big Chinese trial researched the effects of consuming green tea with unique amounts of catechins on body composition and weight. Researchers randomly assigned 182 obese participants into four groups. Each group was given a different sort of green tea that range from a control beverage with the catechins extracted to one with additional catechins added. Subjects drank 2 cups per day for 90 days.
In contrast to the control group, the group drinking the excess high-catechin tea revealed significant reductions in body fat, waist circumference and intra-abdominal fat. The researchers concluded that daily ingestion of 500–900 mg of green tea catechins can exert a beneficial effect on abdominal fat mass.
Method: A typical cup of green tea contains around 180 mg of catechins, but this may change based on lots of factors. To boost the number of catechins per cup, use a good brand of loose-leaf green tea. Bring the water to a rolling boil before pouring it on the leaves, and then leave it to simmer for five minutes before straining.
- Eat More Protein
Protein takes longer to digest than carbohydrates or fats and process of digesting protein burns more calories.
In one research participants ate high protein or high carbohydrate foods. Researchers found that subjects were burning as many calories after a protein meal as they did after a carbohydrate meal.
Protein can also be more satiating than fat or carbohydrates. A study printed in Obesity examined the effects of protein on hunger and satiety during weight reduction. Overweight men were put on a 12-week low-carb diet and randomized into two groups. 1 group was given a diet comprising 25 percent protein and another were given a diet with 14% protein. In comparison to the reduced protein group, the high protein group felt fuller during the afternoon, had less desire to eat at night and were less obsessed with thoughts of food.
Since dietary protein increases the metabolism and reduces appetite, eating more protein can make it possible for you to shed weight without much work.
In a research printed in the American Journal of Clinical Nutrition 19 subjects were put on a high protein diet (30% protein, 20% fat, and 50% carbohydrate) for 12 weeks. They were permitted to consume as much of their food supplied as they desired, but were instructed to eat when they were hungry and stop eating when they were fulfilled. They were also told to avoid making any conscious effort to alter their own body weight. The participants decreased their food intake by an average of 441 calories a day and lost an average of 10.8 lbs.
Strategy: Make high-protein foods that the star of each meal and substitute snacks such as potato or corn chips (carbohydrate fried in fat) with protein foods such as beef jerky, nuts or peanut butter.
- Begin the Day with Eggs
If your normal breakfast includes cereal or toast, then switching into an egg breakfast might help you drop weight.
Many popular breakfast foods, such as bagels, waffles and croissants are high in carbs. They cause a sharp increase in blood glucose that triggers the body to produce the hormone insulin. Insulin lowers blood glucose levels, but simultaneously activates fat storage and prevents the body from using fat as energy.
A moderate egg contains almost no carbohydrates, 6.4 g of high quality protein and 13 essential minerals and vitamins. Two moderate eggs boiled or poached contain only 132 calories, which makes them a nutrition-packed natural breakfast option for weight loss. Additionally, eggs have a 50% greater satiety index compared to breakfast cereal or white bread so that they help keep you feeling fuller longer.
In a research printed in the Journal of the American College of Nutrition, 30 obese women consumed an egg-based or bagel-based breakfast comprising the exact same number of calories. Three and a half hours after they were given lunch. Meanwhile, they filled out questionnaires about fullness and food cravings. People who had the egg breakfast reported significantly greater feelings of satiety and consumed significantly fewer calories both at lunch and over the subsequent 36 hours.
In another research printed in the International Journal of Obesity, overweight or obese people were assigned to consume a calorie-matched egg or bagel breakfast as part of a low calorie diet. Cholesterol levels didn’t differ between the 2 groups.
Starting in the 1970s, people were advised to restrict their consumption of eggs because of concerns that dietary cholesterol could increase blood cholesterol levels and increase the risk for coronary artery disease. However, numerous population studies conducted in more recent decades don’t support this theory. A 2012 meta-analysis of earlier research concluded that greater consumption of eggs isn’t associated with increased risk of cardiovascular disease or stroke.
Most popular diets do enable people to shed weight in the short term (assuming they do not cheat). But after finishing the diet, people have a tendency to get the weight back or put on extra pounds.
A review article looked at the long-term results of low-carb diets and found that up to two thirds of dieters regain more weight than they lost. The researchers concluded that there is very little support for the concept that dieting leads to long-term weight loss or health benefits.
It might be possible that the sort of people who go on diets are those with a genetic propensity towards putting on weight, which makes them more apt to recover it. A massive twin study was invented to test this concept. Researchers tracked the height and weight of 4129 twins from age 16 to 25 and gathered information about the amount of times they had intentionally lost weight on a diet. When they compared pairs of genetically identical (monozygotic) twins, one of which who had dieted before and one who had never dieted, they discovered that dieting raised the danger of accelerated weight gain independent of genetic factors.
Any diet that’s unsustainable in the long term is doomed to fail. Nobody can live on cabbage soup or grapefruit for the remainder of their lives. Foods which rely on pre-packaged low-carb foods or meal-replacement shakes take the dieter’s own responsibly for making healthy decisions. The eating habits that caused people to put on weight in the first place are often resumed shortly after their weight-loss target was reached.
To lose weight and keep it off at the long term, permanent lifestyle changes are a much better way than a temporary diet.
Below are a few examples of common-sense changes which may aid with weight reduction and weight maintenance.
- Avoid processed foods and learn how to make easy meals from fresh ingredients.
- Do not keep junk food in your cupboards or refrigerator.
- Remove liquid calories from sugary drinks.
- Avoid any foods which are battered or breaded and deep fried.
- Pick foods without any additional sugar.
- If you are a chocoholic, switch to a dark chocolate with at least 70% cocoa solids.
- Reserve half the space on your dinner plate for non-starchy vegetables.
- Listen to your body: eat when you’re hungry and stop when you are full.