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Hormones That Cause Weight Gain
Glucose is a primary source of energy for yourself. After you eat food and your blood glucose level rises, your pancreas is signalled to release more insulin. It is the hormone that helps to deliver glucose into cells. Insulin is knocking on the door of your cells. The cells hear the knock, open up, and let in the glucose.
Insulin provides us with energy, but it also collects and stores fat. If insulin is high your body will store fat.
Cortisol is a stress hormone. It is produced by the adrenal glands to prevent blood sugar levels from dropping below normal. That's why, when you're stressed you eat sugary products like ice cream, cake, chocolate, and sweets.
By doing so, you help your body to accumulate strength to handle stressful situations. Cortisol slows down the metabolism to preserve more energy. If you have high cortisol levels in your blood. you will gain weight.
Leptin is the satiating hormone. It is secreted by fat cells and sends a signal to the brain that you are full. Leptin controls your metabolism and helps cells figure out whether to store fat or burn it. When your leptin level is low, your appetite increases and your body tends to store excess food as fat.
Very often the level of this hormone becomes reduced, because of sleep deprivation. That's why getting enough sleep is so important.
4. Thyroid Hormones.
Thyroid hormones t3 and t4 are produced by the thyroid gland, and their primary function is to induce lipid license. They also play a significant role in regulating metabolic processes. If you have low thyroid hormones in your body, you are likely to gain weight.
What foods and eating habits can help you lose weight naturally
1. Avoid a Strict Diet.
Recent studies show that the best eating frequently for sustained weight loss is 3 meals per day. Remember, that sticking to an extremely strict diet isn't healthy. By doing so, you may become slimmer but the results won't last for long.
The thing is when you don't eat regularly, your body thinks it is starting and takes energy from muscle and tissue while trying to conserve fat. As a result, you can gain weight even if you eat only once a day.
2. Lose Weight Gradually.
Losing weight slowly is much better for your body and far more sustainable in the long haul, if you want to become slimmer, maintain a small calorie deficiently. If your normal calorie intake is 1900 kcal per day, reduce this amount to 1,700 per day. Keep in mind you're exact daily.
Caloric needs should be calculated based on your height, weight age and activity level. If you follow the simple rule, your body won't store food for a rainy day.
3. Eat Foods to The Low Glycemic Index.
You should eat foods that are less, likely to contribute to elevated levels of insulin in your body. These are products which have a low glycemic index. GI a number that indicates the food's effect on a person's blood glucose level.
You can easily find a list of GI foods online and choose your favourite ones.
4. Avoid Fast Carb.
Avoid fast carbohydrates and eat foods rich in proteins and fibre instead. They help you feel full quicker unless you won't overeat. Protein helps build muscle mass and muscle tissue burns more calories and body fat, even when you're at rest.
How should you exercise? When you exercise, your muscles work harder and need more glucose to burn as energy. So if you're a physically active person, you need to replenish your sugar supply every day.
Studies have shown that high-intensity interval training is the most efficient and enhancing insulin sensitivity. If you prefer training with moderate reps and loads, then you'll need to spend 1 to 1.5 hours in a gym.
However, when it comes to high-intensity interval workouts 20 minutes will be enough. When you finish exercising your body will continue to burn extra calories throughout the day. Even when you sleep. It is also a good idea to consume a shake containing carbs and proteins during your workout.
Read: Carb Cycling - Low Carb Diet Plan
This will help you bring your quarter goals back under control, much faster than usual.
How to Gain Weight Naturally in One Month
For some people, weight gain is as painful as weight loss for others. These opposites never collide. However, having low weight problems may be just as bad for your health as being fat.
How to Weight Gain Naturally
1. Change Your Diet.
You should do it for many obvious reasons. We need healthy food to build up a strong body. Think productively can't sustain optimal health, it's the fundamental part of our life. Since our body composition is 80 per cent diet, we should not ignore the crucial role of food in a weight gain struggle.
An average person needs around 3500 calories to gain a pound, you need an extra 500 calories a day if you want to put on extra weight in a week. Don't set your weight gain on the enormous amount of pizza junk food and coke. They'll help you gain weight but may damage your health too.
You know, that muscles in your body's much more than fat. But fat is a fast grower, don't be misled by a quick weight gain based on unhealthy feeding habits.
Eat more protein-rich foods.
Protein is the key to muscle building. It will help you gain muscle weight rather than fat mass. Good sources of protein are red meat and poultry eggs and whole grains. Salmon is high in calories and healthy fats. Yoghurt is high in protein - enjoy your toast with butter jam peanut butter or honey
However, keep in mind that protein is also very nourishing, so it can reduce your hunger and appetite significantly. Don't fill your stomach with water before meals, otherwise, you won't be able to eat as much as you need.
Always carry a healthy snack, don't be lazy and bring cheese and crackers or dried fruit to your office, or in the movies. Olives and cheese are great when you want something fresh and new carry energy-dense snacks to fill your hunger when you're out.
Diet on vegetables and fruits choose them smartly though vegetables with calories are much better than watery ones choose avocados, potatoes, sweet potatoes and corn. Fruits like bananas, blueberries, grapes and mangos can give you calories and fibre.
Remember to make your portions smaller and diverse eat one small snack one hour before bed it will help you gain weight.
2. Build Your Muscles.
Now that you have healthy food as an essential element for gaining weight you can start shaping your muscles. Maintain a balanced mix of cardio weight training and flexibility exercises every day.
The basis of your training should consist of squats deadlifts presses and push-ups these trained multiple muscles and are familiar to all. If you see the progress in weight gain in a week or two feel free to add in other exercises, cardio strengthens your heart and burns chubby belly fat.
At first, you will notice a major weight loss but don't freak out it's just your training burns fat in your body. When the main amount of fat is gone your muscles will shape up and you'll start getting proper weight so don't forget to eat before and after your workout as good food will help Hulme us a-laughter intense training.
Set your weight goal with the help of your physician, the aim of weight gain must differ for men and women so don't try to put up with your friend standards when in the gym talk to a personal trainer and create a proper training program that will help you reach your goals faster.
The instructor will guide you through specific exercises or routines that can help you add weight but remember that everything needs time don't burn yourself out in the gym it won't do any good to your health. Muscles can't grow if you train them every day with lots of exercises so be moderate and take proper rest.
3 Stay Motivated.
Your whole plan to gain weight starts in your head. As soon as this thought was planted it grows and develops to become a reality and put to you into action. Don't underestimate the power of an idea to be strongly committed to what you started and remember why you did it.
The internet is filled with different downloadable forms of eating routine plans or workout tables to find a way that suits you the most and uses it. Remember that gaining weight takes time but as soon as you achieve your goal.
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Does Diet Soda Cause Weight Gain
Most people don't associate drinking soda with a healthy diet, but diet sodas are a popular option with those trying to cut calories for weight loss. Some people, however, claim that drinking diet soda causes weight gain, the polar opposite of what consumers hope for.
If you drink diet soda you are probably holding on to excess water weight that could be lost by switching to water instead. In addition to sodium diet sodas contain a lot of artificial sweeteners which can be up to 200 times sweeter than sugar.
This may be better than consuming actual sugar, but the sweet taste can make you predisposed to choosing sweet options at other times. Including the potential for picking high-calorie foods with little nutritional value. This could be due to the sweetness receptors that are activated in the brain after consuming diet soda.
The brain is tricked into expecting an influx of calories which the body will then crave when it doesn't receive them. The body may also have an insulin response after consuming sweet diet sodas in anticipation of the increased blood sugar levels. Over time this process can lead to insulin resistance which can cause weight gain.
A study in 2014 found a link between artificial sweeteners and glucose intolerance the evidence is currently fairly thin but it is something to consider when choosing your drinks. The last way that diet sodas may cause weight gain is by people using them as an excuse to eat higher calorie foods later on.
Some studies have found that people who drink diet sodas are more likely to consume more snack foods although it is uncertain whether the drinking soda causes this or whether it's just part of a related behaviour pattern. Consuming beverages with zero calories will not make you gain weight in contrast choosing a diet soda over a regular soda with sugar can save up to one hundred and fifty calories per can.
Which can help with weight loss as a part of a calorie controlled diet to put it another way if you drink one can of regular soda per day by simply swapping to a diet soda you could lose a pound per month 12 pounds per year without doing anything else.
Diet soda helping you gain weight?
Another way that diet sodas can help with healthy weight maintenance or weight loss is by creating a feeling of fullness due to the carbonation often diet sodas are viewed as de-facto appetite supplements.
Furthermore, they can help prevent dehydration disguised as hunger.
The research that has found links between diet soda and weight gain does not prove causality that is. Although some people will drink diet soda and gain weight there is no evidence to suggest that this is because of the soda itself.
It could be because they are predisposed to snack and convenience foods which are often sold alongside sodas and are typically high in fat, sugar and calories. Health considerations that should be taken into account when drinking diet soda include dental health due to acids and colourings added to diet sodas and the amount of caffeine that can be consumed.
Other diet soda drinks do not have the same effect on the calcium in our bodies if in doubt plain water is always a good option. There is no solid evidence to suggest that diet soda causes weight gain and the logic that weight gain only happens when calories consumed exceed calories burned leads to the conclusion that drinking soda in itself cannot cause weight gain.
Rather than rely on any one food or drink item to help you lose weight to take up a regular exercise plan and embark on a diet of healthy balanced meals that are high in vegetables. Speak to your physician before making any changes to your diet or exercise routine.
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