How to overcome uncontrolled weight problems

How to overcome uncontrolled weight problems

Many people have uncontrolled weight problems. And some of our habits mainly cause weight gain. We can easily change these habits to make weight control easier. So apart from proper diet chart and exercise, we should also know about the habits that lead to weight gain. Let's find out what we can do to avoid uncontrolled weight problems!

Speaking of uncontrollable weight problems

🔹Eating sitting in front of TV or computer

If we binge watch TV, we unknowingly overeat. Because then our attention is on TV. Stomach may be full before long but still eat only because there is food in front of you. This is called “mindless calorie consumption”.

🔹Do not eat on large plates to eliminate uncontrollable weight problems 

We usually keep picking food on the plate until our plate is full. Now if the plate is extra big then taking food in half of it is enough for our body but we wonder if half a plate of food will fill the stomach? So don't take a full plate full of food. So instead of eating on a big plate, you have to practice eating on a small plate. It is better if it can be eaten on a plate of 8.5 to 10 inches in diameter.

🔹Do not take extra stress away from uncontrolled weight problems

In today's busy age, excess stress is one of the reasons for abdominal weight gain. Stress causes our body to produce cortisol , also known as the stress hormone. Too much of this cortisol in the bloodstream can cause weight gain. Because excess cortisol helps the body to release insulin which will increase your appetite. So the more cortisol you have, the hungrier you feel and the more you eat. Cortisol raises your blood sugar when you feel stressed. But when the stress period is over, your blood sugar levels remain high. So this excess glucose is stored as fat in your body.

🔹Not using stairs

Nowadays, many people do not use stairs to get to the 2nd floor as there are elevators in homes, offices, and markets everywhere. This habit gradually makes us lazy. So we can keep our weight under control through various small actions. For example, using stairs, getting into the habit of walking instead of taking a bus or rickshaw.

🔹Eat less protein

People who have a lot of carbohydrates in their diet will gain weight. So everything should be eaten in moderation. Eat protein with other meals because eating protein will cause your body to burn more calories to digest it. Seafood and skinless chicken can be eaten as protein.

🔹 Do not take too many liquid calories

We often rely on juices, soft drinks instead of water when we are out and about. It is very rare to see people taking water instead of soft drinks when eating out. Since eating them does not fill the stomach, we often overeat them. But they are very low in calories. As a result, those who drink these daily or frequently tend to gain weight quickly.

🔹Less sleep than required

Irregular sleep is a cause of weight gain. Studies have shown that people who sleep 7 hours are less overweight than those who sleep 5 to 5.5 hours. The reason for this is leptin and ghrelin hormones. Lack of sleep decreases leptin levels and increases ghrelin levels. More ghrelin increases our appetite. Low leptin, on the other hand, does not seem to reduce appetite after eating. So you will want to eat this and that after a while.

🔹Not having breakfast

After waking up in the morning, many go out without eating anything. Some are in the office, some are sending their children to school, some are going to the market. But it is important for all of us to remember that skipping breakfast in the morning makes our weight gain journey easier. Breakfast kick-starts our metabolism which is essential to burn calories properly. Moreover, if you don't have breakfast, you will eat more because you feel more hungry in the afternoon. Many people wake up in the morning and do not want to eat anything. But there is nothing to worry about it. Eat something light within 2 hours of waking up so that your stomach is not empty.

🔹Eating without counting the quantity of food

Most of the time we do not record our calorie intake. If we want to lose weight, if we do not keep a record of what we eat every hour, then we will not understand how many calories we need to burn. If you want you should not consume more than 1400 calories per day. Then divide the calories for morning, noon, afternoon, evening, night. Keep track of each meal so that if you eat more one meal, you can adjust to eating less the next time. You should probably take in 250 calories a night. But if you calculate that you have taken 1200 calories in the whole day, you will take 200 calories at night so that the daily calorie intake does not exceed 1400. If you eat an ice cream, write it down and when you exercise, calculate the extra calories you took for the ice cream and burn them off.

🔹Uncontrolled weight problem not eating too soon 

Many people tend to eat food too quickly thinking that they will not waste much time in eating. In this they do not understand how much they actually ate. Maybe you ate 3/4 teaspoon more rice in a hurry or ate 4 loaves of bread instead of 2. So wait 7/8 seconds after 3 mouthfuls of food. Try to understand how much more food you need or how often you eat.

🔹Relying on gym machine monitors

Many gyms don't accurately measure calorie burn on treadmill monitors. That is, it will appear that you have burned more than you should. This will make you feel like you are burning more calories than you should. As a result, you will consume more than the prescribed calories back home. While this may not be the case for all gyms, it's best not to over-rely on the machines. Use the treadmill but don't rely too much on the monitor's information. Ask your gym instructor what speed and how long the treadmill is best for you.

🔹Do not drink water before eating

We usually reach for food beforehand on an empty stomach. Drinking a glass of water before each meal will help control weight. Because water will take up some space in your stomach, you won't be able to overeat. You can drink herbal tea instead of water. If you don't like water, you can take a slice of lemon in water and eat it.

🔹Not getting along with everyone in the gym

Since the gym requires long hours, being there alone is very boring. That is why many people do not want to go to the gym and do not exercise at home by themselves. Some join the gym but quit after a few days due to loneliness. So try to get a friend or other family member to join you in the gym. Or try mingling with the people around you at the gym. Keep talking to the girl next to you during treadmill or cycling to pass the time or exercise for a while, rest for 3/4 minutes and start again by making light conversation with the people around you.

🔹Eating on time to solve uncontrollable weight problems 

Morning, noon and night if we don't divide our eating time into 3 hours, then every time we eat, we will be very hungry and eat more. So divide meal times more. Have breakfast at 8am, eat an apple at 11am, lunch at 2pm, eat something light between 5pm and 5:30pm. For example – eat half a cup of noodles or half a cup of muridi, and finish dinner between 8pm and 9pm. As a result, your stomach will be full throughout the day and you will not overeat at any time.

Here are some tips to avoid uncontrollable weight problems. Hopefully following these tips will solve your weight problem. Stay well everyone, stay healthy!