Unintentional weight gain is frustrating, especially when you don't know what's causing it. While food is typically the most essential factor in weight gain, stress and a lack of sleep can also play a role. Many women are concerned about unhealthy weight gain, which can have a negative impact on their health and well-being. However, with expert-backed advice on appropriate nutrition and activity, it is feasible to reverse this tendency and maintain a healthy weight. This is a thorough guide:
Understanding Unhealthy Weight Gain
Unhealthy weight gain refers to an increase in body weight over time, primarily due to an excess intake of calories without the corresponding physical activity to burn them off. This can lead to an accumulation of body fat, particularly harmful visceral fat that surrounds the organs.
Also read: Obesity Related Risks That Every Woman Planning Pregnancy Should Be Aware Of
"Women are slightly more likely (40%) than men (35%) to have obesity," according to the report. OnlyMyHealth spoke with Dr Sunanda Kulkarni, HOD - Obstetrics & Gynaecology, Chinmaya Mission Hospital, Bangalore, to learn more about the consequences of pregnant obesity.
Optimal Nutrition for Preventing Unhealthy Weight Gain
“Obesity not only affects a woman's overall health, but it can also have serious consequences for fertility, pregnancy, and the health of her offspring. These risks can help women take proactive efforts towards a healthy lifestyle prior to conception, resulting in a safer pregnancy and better outcomes for both mother and child,” said Dr Kulkarni.
Balanced Diet
It is always advisable to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are not only nutrient-dense but also help in maintaining a feeling of fullness for longer periods.
Portion Control
It is always advised to eat your diet in moderation. Understanding portion sizes can help prevent overeating, even of healthy foods. Using smaller plates and bowls can naturally help reduce portion sizes.
Limit Added Sugars and Refined Carbs
“Foods high in added sugars and refined carbohydrates can lead to weight gain and should be limited. Instead, opt for whole grains like oats, quinoa, and brown rice,” said Dr Kulkarni.
Healthy Snacking
Choose healthy snacks over processed foods. Snacks like nuts, seeds, fruits, and yogurt can curb hunger and provide essential nutrients without excessive calories.
Sometimes thirst is confused with hunger. Drinking water throughout the day can help control appetite and support metabolism.
Exercise Strategies for Weight Management
Regular Aerobic Exercise
“Engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week, as recommended by health authorities. Activities like brisk walking, jogging, swimming, or cycling can help burn calories and improve heart health,” said Dr Kulkarni.
Strength Training
Incorporate strength training exercises at least two days a week. Building muscle increases resting metabolic rate, meaning you burn more calories even when not exercising.
High-Intensity Interval Training (HIIT)
HIIT can be an effective way to burn calories in a shorter period. It involves short bursts of intense exercise followed by brief rest periods. According to the National Library of Medicine, HIIT burned 25-30% more calories than conventional forms of exercise.
Consistency Is Key
The most effective exercise routine is the one you can stick with consistently. Find activities you enjoy to ensure you stay motivated.
Additional Tips for Weight Management
Sleep
Aim for 7-9 hours of decent sleep each night. Sleep deprivation can interfere with appetite-regulating hormones, resulting in increased hunger and eventual weight gain.
Stress Management
Chronic stress can lead to overeating and weight gain. Techniques such as mindfulness, meditation, and yoga can help manage stress.
Professional Guidance
Consider seeking the advice of a registered dietitian or a certified fitness trainer who can provide personalised recommendations based on your health status, goals, and preferences.
Also read: Childhood Obesity On The Rise In India: Know Triggers And Complications
Track Your Progress
Keeping a food and exercise journal can help you understand your habits and make necessary adjustments. It’s also motivating to see your progress over time.
By adopting a holistic approach that combines optimal nutrition with regular physical activity, women can effectively counter unhealthy weight gain and enhance their overall health. Remember, the goal is to make sustainable lifestyle changes rather than seeking quick fixes.