Let’s not fool ourselves, in general we will only gain weight if we eat more calories than we use. It is that simple. If we want to lose weight, we must eat fewer calories and burn more energy through physical activity. If you are trying to lose weight and you are failing to do it, it will also be useful to know that: foods labelled ‘low-fat’ can contain high levels of sugar (we have to read the labels), stress makes poor company, watching a lot of television can lead us to an inactive lifestyle, there are drugs that can cause weight gain (the most common are steroids), and that a lack of sleep can contribute to weight gain. In some cases, your weight gain may be due to a medical reason: hypothyroidism (the thyroid gland is not producing enough hormones), fluid retention, and polycystic ovary syndrome, for example.
To lose weight in a healthy way:
- Skip the fad diets, their results don’t last.
- Eat less and exercise more (at least an hour a day of moderate exercise).
- Limit salt and starches (to reduce fluid retention)
- Minimize added sugars, and animal fat from meat and dairy foods.
- Drink plenty of water.
- Get tempting foods out of your home.
- Stay busy.
- Eat only from a plate, while seated at a table.
- Don’t skip meals.
And, finally, keep in mind that the intake of omega-3 fatty acids (reflected in their composition in red blood cells membrane) is inversely associated with weight gain in normal-weight women.
Bibliography
- Wang L, Manson JE, Rautiainen S, Gaziano JM, Buring JE, Tsai MY, Sesso HD: A prospective study of erythrocyte polyunsaturated fatty acid, weight gain, and risk of becoming overweight or obese in middle‑aged and older women. Eur J Nutr 2016;55:687-697.
- NHS Choices – UK Government. Hidden causes of weight gain.
- NHS Choices – UK Government. Nine medical reasons for putting on weight.
- Lose Weight Fast: How to Do It Safely.
