Hello everyone! Am back with another post on some tips for better you. Today’s topic is weight gain yes off course the so-called trending topic on the internet and Am amazed to see google results when I searched for Weight loss tips. All are claiming to give you a perfect body in just a month or two, with that fascinating before and after images. people aspiring to have a slim body just rush to search engines and start their routine accordingly.
But before following any routine, diet or exercise for weight loss have you ever asked yourself following question:-
- Is it really a healthy thing for my body?
- Is it healthy to have a sudden weight loss?
- Is there any long-term side-effect on my body?
- Is that really going to work for me?
I think most of you didn’t even bother about these things.
Before talking about how to lose weight its best to understand how we gain weight.
According to recent studies weight gain is a result of an imbalance between total energy intake and total energy expenditure and it is thought that substantial and sustained increases in total energy intake in the past three decades have led to the increase in body weight across the world.
Under steady-state body weight is influenced by three distinct but interrelated categories: homoeostatic, environmental and behavioral processes
Homeostatic processes include the normal programming going inside our body to regulate the food intake and energy consumption. Body weight is regulated by a complex neuro-hormonal system which is centralized by the hypothalamus. There is a feedback system of signaling between hypothalamus and periphery including the gastrointestinal tract, pancreas, liver, muscle, and adipose tissue.
So the above figure shows that normally how our body weight is maintained in a steady form. But the problem starts when any of the above-mentioned signaling pathways fails due to any of following reasons
1.diseases state– there is a long list of diseases which directly or indirectly contribute to weight gain main among them are Hypothyroidism, Polycystic Ovarian Syndrome(PCOS), Gastrointestinal tumors, Fatty liver, pancreatic tumor, ovarian tumors.
- medications– they either stimulate the anabolic pathway by directly affecting hypothalamus (like antidepressants, oral contraceptives) or they peripherally decreases the secretions of catabolic hormones cause(like antibiotics, antiallergics, antidiabetic drugs).
The environment in which we live has an impact on cortico-limbic brain areas concerned with learning and memory, reward, mood and emotion which in turn have an important role in influencing energy homeostasis.
Most important environmental contributing factors include
- intense marketing of energy-dense foods,
- increased availability of these foods and increased portion sizes
- a high-stress society stimulating compensatory food intake.
- decreases in physical activity because of sedentary jobs
- a decline in the promotion of physical education in schools.
The major impact of all these environmental factors is activation of hedonic reward system of body which results in so called ‘Emotional eating’. You can understand this better in the figure below.
Ultimately, all these ‘obesogenic’ environments makes it more challenging for individuals to maintain a healthy body mass index (BMI) through diet restriction or maintaining healthy levels of physical activity.
It is apparent that simply knowing that a healthy diet and exercise will result in weight loss is not sufficient to reach and maintain a healthy lifestyle and reduce excess body weight.
Behaviour patterns are a fundamental contributor to the etiology of obesity because it is linked with self-control and management habits of an individual. Recently behavioral therapy has become a key part of the management of obese individuals. A proportion of obese individuals do successfully maintain weight loss and this is associated with specific changes in behavior, particularly with Mechanisms of weight regain after weight loss.
Personal motivation for change can have a fundamental role in modifying unhealthy habits and lifestyle.15 The importance of promoting self-efficacy in increasing physical activity in obese individuals.
Sleep debt is another behavioral reason of weight gain which causes Circadian desynchrony which is due to shift in work and sleep hours in humans and implicated in several metabolic pathologies.