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Cause of weight gain in Women

Causes for Weight Gain in Women

Most adult women at one time or another have struggled with their weight, and recent research suggests that weight gain in women differs from that of men. 

There are many reasons why women put on the pounds and some of the factors that lead to weight gain in women are surprising. Here are a list of 11 causes for weight gain that specifically affects the female population.

1. Pregnancy

Women are required to gain weight during pregnancy. However, many women consume too many calories when they are expecting. Guided by the idea of "eating for two," many women overeat and gain more weight than is recommended by the medical community. A healthy woman with an average body weight should eat an extra 300 calories.

2. Menopause

During menopause, the hormonal changes may cause an increase in appetite and lead to weight gain. Your changing body composition may also make it more difficult to lose any excess weight.

3. Not Eating Enough

Studies indicate that more than 50% of the population of women are dieting at any given time. Yet, the quest to lose weight often can do more harm than good. A reason why many women gain weight is because they don't eat enough. When you aren't consuming enough food, the metabolism slows down and the body begins to store fat.

4. Eating "Low-Fat" Foods

Female dieters may be seduced by packages with the words "low-fat" printed on them. However, these low-fat foods often contain as many calories as normal food items.

5. Lack of Fiber

The popularity of low-carb diets such as Atkins have caused fiber deficiencies among dieters. Fiber is essential to losing and maintaining a healthy weight. Not only does fiber promote bowel health, it also gives you a feeling of fullness which helps you to eat less.

6. Too Much Stress

The demands of having a career and managing a family may cause many women to pack on the pounds. Stress causes the body go into crisis mode. As a result, the body begins to slow down and store fat. 

7. Lack of Sleep

When you're sleep deprived, your body can't work to its best ability. The body's reacts to a lack of sleep by storing fat.

8. Depression

Many women engage in what is called "emotional eating." This is a response to depression and an attempt to fill a void in your life through food. Comfort foods such as chocolate and other sweets may soothe the soul, but they expand the waistline.

9. Lack of Fatty Acids

Not all fats are bad for you. Fatty acids like those contained in flaxseed oil help you to maintain your metabolism and curb unhealthy food cravings.

10. Diseases and Illness

There are a number of diseases and illness that can cause weight gain. Ovarian cysts can cause a woman to gain up to 15 kilos over a short period of time. Problems with the liver, kidneys and heart can be associated with weight gain. Also, women who undergo breastcancer treatments often experience a fluctuation in weight.

11. Birth Control

When you begin taking a new birth control pill, you may notice an increase in your weight. Weight gain is a common side effect for most contraceptives.

If you are suddenly gaining weight for what seems to be no reason, consider the above 11 factors.

Surprising Reasons:- Why You are Gaining Weight

Many people don't  eat much, still gain enormous amount of weight with time.

We can now conclude that Extra calories may not be the only cause of weight gain.

But now how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? 

Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up.

Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain.

Weight gain is so complicated; there are so many factors that can impact your weight. It is more likely a combination of things more than just one factor.

Here are few factors that can cause the scale to creep up when you least expect it.

1. You Might Be Gaining Weight Because of Lack of Sleep

The body functions best when well rested.When you don't get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently.

When you're tired, you also don't handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.

Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.

Strive to get eight hours of sleep each night.

When you develop good sleeping rituals and get regular exercise, you sleep better.

2. You May Be Gaining Weight Because of Stress

We live in a society that demands we do more, be more, and achieve more.

Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.

Stress response, whether it is 'fight-or-flight,' juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode.Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause ... obesity in the abdominal region.

Many people reach for food to help ease the stress. But, of course, this doesn't work in the long run.

Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. "It is almost like self-medicating," she says. "Many people binge on starchy foods to make themselves feel better."

They recommend relaxation techniques as well as exercise, which also burns calories and provides other health benefits.

3. You May Be Gaining Weight Because of Medications

Some prescription drugs used to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 5 kilos per month.

Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. 

Your medicine cabinet might be the cause of your weight gain if you've gained 2 or more kilos in a month without a change in your lifestyle.

Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change, And not all drugs have the same side effects on all people.

In the case of antidepressants, weight gain may not even be related to the action of the drug -- feeling better can also result in a heartier appetite. Some drugs can cause fluid retention that shows up on the scale as weight gain, but is not fat, and is usually easily corrected.

Experts say that some of the most common types of medications that may cause weight gain are:

·         Steroids

·         Antidepressants

·         Antipsychotics

·         Antiseizure medications

·         Diabetes medications

·         High blood pressure medications

·         Heartburn medications

But it's important to remember that a few extra kilos may be well worth the trade-off of what a particular medication does for your overall health, experts say. 

Further, even if your medications are the cause of your weight gain, you still need to be mindful of eating a healthy diet and getting regular exercise.

These things can contribute, but rarely are the sole cause of the weight gain.

If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, don't go off your medication without seeking medical advice.

There could be very serious consequences if you stop taking your medication without consulting your physician.So, never do that.

4. You May Be Gaining Weight Because of a Medical Condition

The most common medical condition that causes weight gain is hypothyroidism.  A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.

If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism.

Much rarer is a condition known as Cushing's syndrome -- a disorder caused by an excess of the hormone cortisol -- that can also result in weight gain.

5. You May Be Gaining Weight Because of Menopause

Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.

It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change -- usually a loss of hip and thigh weight.

Estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men).

The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.

Exercise also helps offset bone loss that can come with menopause.  A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain.

7 days Cabbage Soup Diet

Remember: This diet should only be followed for 7 days at a time, with at least two weeks in between.

Day One:

Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water.

Day Two:

Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.

Day Three:

Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.

Day Four:

Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.

Day Five:

Beef And Tomatoes: Ten to twenty ounces of beef and up to six fresh tomatoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for beef on one of the beef days (but not both).

Day Six:

Beef and Vegetables: Eat to your heart’s content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.

Day Seven:

Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.

FOR SOUP:

·         6 large green onions (or any onions)

·         2 green peppers (or other colored peppers)

·         3 carrots

·         1 bunch celery

·         1 head cabbage

·         1 or 2 cans of tomatoes (diced or whole)

·         1 container (10 oz. or so) Mushrooms

·         1 package Lipton soup mix (optional)

·         1 or 2 cubes bouillon (optional)

·         1 can of original V8 juice (optional)

·         OTHER SPICES (NO salt!)

OTHER DAYS:

·         1 bunch of bananas (at least 6-8)

·         1 pkg. of strawberries (or any other berry you like)

·         Grapes, peaches, watermelon, nectarines (any fruits you like)

·         6 tomatoes (at least 6 in addition to what is already listed)

·         Skim Milk

·         1 large potato (JUST ONE! A sweet potato is OK, too)

·         Chicken, fish or Beef (Choose Chicken OR steak, not both)

·         Brown Rice

You can refer to some very important information related to weight loss The goal is to achieve ideal weight before taking any action.

Small changes make Big difference

Weight control is not only about low calorie intake and more fat burning activities, but it is about developing good habits to bring a permanent change in your lifestyle.

It is all about making small changes that you can live with forever. 

As you incorporate these minor adjustments into your lifestyle, you'll begin to see how they can add up to big calorie savings and weight loss. 

Here are my top 10 habits to help you turn your dream of weight loss into a reality:

 1. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.

2. If you fail to plan, plan to fail. You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.

3. Always shop with a full belly. It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.

4. Eat regular meals. Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent bingeing.

5. Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.

6. Serve food onto individual plates, and leave the extras back at the stove.Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.

7. Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and drinking plenty of water with your meals.

8. Don't eat after dinner. This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.

9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.

10. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.

Why Exercise is important part of our routine?

Research has confirmed that any amount of exercise, at any age, is beneficial. 

And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.

Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass.

But exercise has many other health and longevity benefits. It can help prevent or improve these conditions:

1. Heart Disease. Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure.

Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol).

According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.

2. Stroke. In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke.

According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.

3. Type II Diabetes. This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it.

Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure all of which are very important to the health of people with diabetes.

In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.

4. Obesity. Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet.

Activity helps to reduce body fat and increase muscle mass, thus improving your body's ability to burn calories.

The combination of reduced calories and daily exercise is the ticket to weight loss.

And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.

5. Back Pain. Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. 

Having good posture and a strong abdomen is the body's best defense against back pain.

6. Osteoporosis. Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss often seen in women after menopause. 

Combine a diet rich in calcium and vitamin D with regular weight-bearing exercise for maximum results.

According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.

7. Psychological Benefits. Improved self-esteem is one of the top benefits of regular physical activity.

While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. 

The feeling that follows a run or workout is often described as "euphoric" and is accompanied by an energizing outlook.

Exercise can help you cope with stress and ward off depression and anxiety.

And these are just a few of the ways exercise improves your health. 

Studies have suggested it can also help with certain types of cancer, improve immune function, and more.

Putting It All Together: Exercise and a Healthy Diet

Exercise alone produces modest weight loss; when combined with a reduced-calorie diet, the effects are much more impressive.

In a study published in The Journal of the American Medical Association, University of Pittsburgh researchers found that people who exercised regularly and ate a healthy, modest-calorie diet lost weight and improved cardiorespiratory fitness regardless of the length or intensity of their workouts.

Another study published in JAMA showed that it is never too late to reap the benefits of physical activity. 

Sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%.

Resistance, Resistance

If exercise is so good for us, why aren't people doing it?

Some 64% of men and 72% of women fail to fit in activity on a daily basis, according to data from the 2000 National Health Interview Survey. Americans today are no more active than they were a decade ago.

Monday to Sunday Diet Plan

If you thought shedding those extra pounds is something beyond your reach, you could be in for a pleasant surprise. Here is a simple meal plan that could be used along with your work out regimen to shed 10 kilos in a matter of just 2 months. So, here we go.

Monday 

Breakfast: 3/4 cup bran flakes, any one fruit like apple or banana, 1 cup fat-free milk.

Lunch: Replace white carbohydrates like rice, bread, potato or pasta with whole wheat bread or chapati, 1 piece of cheese, chicken, 1 teaspoon light mayonnaise, and salad greens or fruit.

Dinner: Fish, steamed broccoli, grated cheese and fat free ice cream.

Tip-Make sure to eliminate high carbohydrate foods and include fruits, vegetables and high protein food. Eating food in smaller portions rather than one big meal will be beneficial.

Tuesday

Start your day with a table spoon of lemon juice mixed with honey.

Breakfast: Cereal with fat free milk.

Lunch: 2 chapatis or a small bowl of rice with vegetables.

Snack: Oat meal biscuits with tea (Try green tea, which is highly recommended for weight loss and health.)

Dinner: Light dinner of salad or whole wheat bread sandwich.

Tip: You can follow an easy diet plan in the following line. You are free to make minor changes to suit your tastes.

Wednesday

Start your day with black coffee or tea.

Breakfast: Cooked oatmeal in fat free milk, half apple or banana topped with a teaspoon of honey.

Lunch: 1 cup rice, and dal, vegetable curry, any fruits like grapes, or bananas.

Dinner: Steamed shrimp, vegetable curry, chapatis, and baked or steamed potato.

Tip: Include five small meals per day including breakfast, lunch and dinner along with two snacks in between. A meal should ideally contain 400 to 500 calories and snacks less than 200 calories. 

Thursday 

Green tea is a good option to kick off your day.

Breakfast: Fruits like apples, banana, and fat free yoghurt.

Lunch: Tomato soup, roasted beef, radish, lettuce, tomato, pear and whole wheat chapatti with 1 cup of chopped vegetables.

Dinner: Cooked brown rice and pineapple/apple/orange pieces.

Eat your food slowly. For snacks instead of fried items or sweets, try nuts or fruits and protein shake, or salads. Settle for sugar free and low carb options while buying ice creams and cakes.

Friday 

Breakfast: 1/2 cup berries, a few almonds and 1 pint of fat free milk.

Lunch: Fat free beans and 1 chapati with vegetables or cheese, cucumber slices.

Dinner: Green salad with fat free dressing, chapati.

Tip: Drink fresh water all through the day. Avoid soft drinks and soda instead includes tomato or lemon juice in your diet.

Saturday 

Breakfast: 1 Idli or chapati, with vegetable curry. 1/2 sliced banana, skimmed milk.

Lunch: 1 chapati, 1 cup of rice, light yoghurt, fish curry, mustard, cucumber, tomatoes and onion slices.

Dinner: Brown rice, steamed spinach and an apple.

Tip: Spicy food containing chili pepper is thought to have weight reducing properties.

Sunday 

Breakfast: Muesli with skimmed milk or chapati with cheese, tomato slice.

Lunch: Rice, salads, vegetables.

Dinner: Grilled chicken, chapati, pineapple slices.

Tip: Drink lots of water to lose weight fast.

Make sure to consult your doctor before starting any diet plan. Denying food to your body is not the solution to lose weight. Instead choose your menu carefully and see the pounds drop slowly yet steadily!