Weight gain? How to bring it under control

 

Homeless life from the beginning of the Corona epidemic. Eid-ul-Adha is a four-month house arrest, and many are gaining weight naturally. While this weight gain may not be as harmful in the early stages, it does have some lasting effects.

For those who are already struggling with obesity, PCOS, hypothyroidism, this overweight can be a further risk factor. At first I do not know why the weight actually increases?

Stress: When people are anxious, their body produces a stress hormone called cortisol which increases our appetite. Excessive thinking increases people's appetite. In times of stress, people prefer to eat relatively comfort food.

These foods are high in fat and high in calories. So many times our excess food intake can cause weight gain.

Lack of sleep: Many of us have lost sleep from home and many of us sleep untimely. Weight gain is related to sleep. For example, if you work late at night, you have to eat a separate snack at night, which adds extra calories. In addition, if you sleep less, your hormonal imbalance will increase your appetite.

Decreased activity: Due to being at home, our daily workload is decreasing a bit and many people are sitting in the office. At this time something is being eaten one after the other. Especially ultra processed food. So we are not able to burn the amount of calories we are consuming throughout the day. The result is overweight.

Again, as a result of reduced body function, metabolism decreases a bit. As a result, digestion of food is disrupted and accumulates in the body. Some medications such as antidepressants, steroids can cause weight gain. Moreover, the smell of cooking new food from home. After a little tasting, it is seen that extra calories are taken.

Again, while sitting at home and working in the office, he wants to eat something while walking around the fridge, which is not the case in the office or outside the house. In that case also the possibility of weight gain increases.

Now let's see how to get rid of this problem?

1. Bring life into a routine. Make a balanced diet so that you get adequate amounts of all the nutrients but do not consume extra calories. The list includes grains such as oats, wheat, wholemeal bread and lean protein.

2. Stay away from worries. Weight loss will be followed by fatigue and constant tiredness. You can have fun, play sports or do whatever you like to stay worry free.

3. Try to sleep on time. Lack of sleep can also reduce the immune system.

4. Do a little exercise from home. You can jump rope, dance or do some housework but you will burn some calories. Try walking 30 minutes in the middle of the room.

5. Take good time to chew food. If you eat food for a long time, your stomach will be full with little food.

6. Exchange some food. For example, take fruits and salads instead of junk food, chips, pizza and drink fruit juices or just water instead of cold drinks.

7. Avoid eating extra sweet foods, as calories can be increased.

8. A healthy body helps relieve your stress. So choose nuts, fish that contain omega-3 which helps reduce depression.

9. You can eat sour fruit or vegetable soup whenever you want to reduce the curving of food.

10. After all, drink at least 2 liters of water throughout the day and a glass of water shortly before lunch and dinner.

Written by: Faria Islam Rain, Nutritionist, International Fellow (Norrk-Norway)