A lot of people do not really pack up on loads of fat at all at once. They rather do it little by little, possibly unknowingly, over a period of time. This growth in a very smooth manner is mostly a sneaky affair as it builds up unobserved. The next day, all sorts of alarms go off: the jeans are way too tight, the scale's dial hits a number you never anticipated, and you ask out loud, "How come this has happened?
This gradual weight gain is not due to a one-time overeating incident. It is mainly the outcome of the unnoticed small changes in our everyday lives. We get older, our energy decreases. We are less active and more sedentary, our daily schedule is filled with work and family duties, and we resort to a diet of fast food. Exercise is left out. We go to bed late. Sleep suffers.
For all the stress we get from bills, work, and relationships, our calling for comfort food can definitely go unnoticed. Our body goes through a separate change. It is quite a trend that muscles reduce by around 2-5% per decade after the age of 40, the metabolism slows down, and what used to be a maintenance meal may lead to a weight increase.
The problem is that these small gains can change your body’s concept of “normal”. When your weight rises and remains so, your body adapts to the new number and works to maintain it as if it were the baseline. Subsequent loss then becomes a harder task.
Here follows a positive message—you do not need to go to extremes with your diet or undergo some costly and unaffordable program. Just a few clever and consistent moves can help you stay on top of the situation.
Start with your meals. Eat your biggest meal earlier in the day. Morning calories are used better than evening ones. Try not to skip breakfast, and don’t overload dinner.
Chew slowly. Let your body catch up with your brain. Often, we’re full long before we stop eating—but we don’t give our stomach time to signal that.
Eat a lot of vegetables, fruits and whole foods so that your plate becomes interesting. Instead of chips or cookies, pick nuts or fresh berries as your go-to snacks.
Also, be more active all day long. Do not use the elevator but rather take the stairs up. Walking is good whether you are doing it as a routine or after your meal. For the sake of excitement and something fresh, try a new activity one in a while.
Your sleep pattern is another topic. When you don’t sleep well, you are likely to be hungry or in the mood for snacks. Seven hours of fine sleep have always been the goal. When you are aware that you should not use your phone, computer or TV an hour before your bedtime, this action will greatly change your habits.
But be honest to weigh yourself once a week. It is not to punish you but to alert you. Awareness makes you observe a slight change in its early stage which you can easily cope with.
Gradual increase in weight which people experience over time is nothing unusual but it is not obligatory that you go the same way. Weight control is possible step by step in a very delicate way. You can set an example of how health can be supported and happiness can be found every year through a moderate and consistent method.