Weight Loss
What Causes Weight Gain?
10 Main Reasons For Weight Gain
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1. Genetics:
Some people appear to be genetically predisposed to weight gain and obesity.
2. Engineered Junk Food:
Stores are filled with irresistible processed foods. These products can also lead to overeating.
3. Food Addiction:
Some people have strong food cravings or addictions. This especially applies to sugary, high-fat junk foods that stimulate the brain’s reward centers.
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4. Aggressive Marketing:
Food manufacturers spend a lot of money marketing junk food, sometimes specifically to children because they don't have the knowledge and experience to realize that they are being misled.
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5. Insulin:
High insulin levels and insulin resistance are associated with the development of obesity. To lower insulin levels, reduce your intake of refined carbohydrates and eat more fiber.
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6. Certain Drugs:
Some medications may promote weight gain by reducing the number of calories burned or increasing appetite.
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7. Leptin Resistance:
Leptin is an appetite-suppressing hormone that does not work in many people with obesity.
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8. Food Supply:
In some areas, finding fresh, whole foods can be difficult or expensive, leaving people with no choice but to buy unhealthy junk food.
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9. Sugar:
Scientists believe that excessive sugar intake may be one of the main causes of obesity.
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10. Misinformation:
Misinformation for certain foods may cause some people to eat an improper diet. It can also make losing weight more difficult.
How does TCM Manage Weight Gain?
Traditional Chinese Medicine divides food into five types: cold, cool, flat, warm, and hot. People hoping to lose weight should avoid "cold" and "moist" foods. These foods include those rich in refined sugar, baked goods, and dairy products. The Chinese believe that tea is a great weight loss tool.
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Based on the theory of spleen fistula, obesity treatment emphasizes addressing the middle burner, promoting qi flow, and alleviating stagnation to prevent heat buildup. Obesity is categorized into real and puffy types.
Substantial obesity stems from spleen and stomach hyperactivity, strong appetite, and poor dietary habits, leading to Qi stagnation and accumulation of phlegm and dampness, resulting in obesity. Clinically, younger individuals with less severe obesity present with a well-proportioned body, solid abdomen, high energy, and fewer discomforts. Conversely, puffy obesity arises from a weak acquired foundation, causing food to accumulate in the middle burner, leading to dampness, phlegm, and Qi blockages, eventually transforming into heat and blood stasis. Abdominal obesity is prevalent, particularly among older individuals.
Maintaining Health Weight & Living
Obesity is often caused by various influences such as eating habits, environment, meal times, and stress. Therefore, it is necessary to understand your eating habits and behaviors and change them. Additionally, if stress is the cause of overeating, it is necessary to eliminate that cause.
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Eat Three Meals a Day Regularly
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The less you eat, the more likely you are to overeat at the next meal, and the more likely you are to go hungry and gain weight.
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Eat Slowly
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It is said that it takes 15 to 20 minutes after you start eating to feel full. Taking your time and eating slowly can prevent overeating. Wait until the food in your mouth is finished before picking up the next bite. Incorporating more vegetables into your meals can also be effective.
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Decide How Often You’ll Snack
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Break the habit of snacking throughout the day and aim for three balanced meals. Set specific days and times for snacking and enjoy them as a reward for being able to resist snacking between meals. Ideally, minimize consumption of high-calorie foods, but if you do indulge, determine the portion size and frequency of indulgence. Opt for foods with the least impact, such as breakfast or a small dessert after lunch.
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Avoid Multitasking While Eating
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If you eat while multitasking, you may consume excess food without realizing it. Therefore, focus solely on eating during meal times.
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Review Your Lifestyle
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By keeping a daily record of your food intake and weight, you can identify patterns and areas for improvement. By addressing these areas, you can modify your behavior and establish lifestyle habits that deter obesity.
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Incorporate Exercise into Your Routine
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Make regular exercise a habit to ensure your energy expenditure exceeds your intake. Suitable forms of exercise include aerobic activities like walking, swimming, jogging, and aerobics. If you have any medical restrictions on exercise, consult your doctor before starting any new exercise regimen.