Three Factors That Contribute To Weight Gain: Do You Have Any Of Them?

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Weight gain - the term doesn't really have a positive connotation associated with it, tbh. While gaining weight is not a crime, gaining a bit too much can absolutely affect your health.

Putting on weight unintentionally occurs when you increase your food intake, decrease your activity, and do not intend to do so. It often occurs due to fluid retention, abnormal growths, constipation, and pregnancy.

Additionally, the prevalence of obesity in India has reached epidemic proportions in the 21st century, with morbid obesity affecting 5% of the population. India is following the trend of other developing countries that are becoming more obese [1][2].

With the growing prevalence of obesity cases and the negative effects of gaining weight, it is important to pay attention to these issues. So, what are the three most likely contributing factors to weight gain?

Factors That Contribute To Weight Gain

First and foremost, obesity is a result of a long-term energy imbalance - the body is consuming more calories than it can burn.

The three factors that contribute to weight gain are [3]:

• Factor 1: Eating quickly
• Factor 2: High energy density foods (foods that have more calories per gram)
• Factor 3: Highly palatable foods

Factor 1: Eating quickly

Slowing down to properly chew your food can help break down larger particles of food into smaller ones, assisting digestion. When you eat too fast, you swallow more air which can cause bloating and gas.

There is also a strong correlation between the speed of eating and the amount of food you consume. Our stomach usually sends fullness signals to our brains within about 20 minutes. Therefore, if you consume a large meal in only ten minutes, you will not be able to register your fullness cues for some time [4].

Furthermore, studies have shown that eating slower is associated with healthier choices [5]. By taking a little bit longer to prepare your meal instead of grabbing something at the last minute, you will consume fewer choices - resulting in significant weight loss over the course of the year.

Factor 2: High energy-density foods

In the context of food, energy density refers to how many calories there are in a particular amount. The higher the energy density, the less of the food you need to consume to consume more calories.

For example, a tablespoon of peanut butter contains approximately 100 calories, while a tablespoon of cooked oats contains 15 calories [6].

Factor 3: Highly palatable foods

When salt, fat, and sugar are combined, highly palatable foods such as chips, cake, crackers, and bacon can increase appetite, which may lead to overeating [7].

Moreover, hyper-palatable foods are often highly energy dense and have a high level of refined carbohydrates, making it easier to consume a large quantity of these foods without feeling satisfied.

How To Prevent Unhealthy Weight Gain?

A person's body composition slowly changes as they age, as muscle levels decrease and fat levels rise. This results in a slower metabolism, which makes it easier to gain weight.

Here are some tips to prevent weight gain [8]:

• Develop the habit of choosing nutritious and healthy foods.
• Increase your daily activity level.
• Stop ordering food and make it at home.
• Do not restrict certain foods to prevent overeating or binge eating.
• Keep stress to a minimum by going to bed earlier.

On A Final Note...

Remember, gaining weight is not the end of the world but unhealthy weight gain is not good for your health in any way.

So, if you are someone who gulps down your food in one go, it's about time you slow it down. Don't breathe in that food, enjoy it! And eat healthy and consciously.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.