Keeping a healthy weight is a major concern for many people. Despite their best efforts, modern lifestyles, with their constant hustle and reliance on convenience, often make it harder to prioritise well-being. Plus, factors like poor sleep, emotional eating, and a lack of physical activity can slowly tip the scale in the wrong direction. To help unravel the mystery, we spoke to Dr Rajiv Manek, Consultant General Laparoscopic, Metabolic and Bariatric Surgery, Wockhardt Hospitals, Mira Road, Mumbai, who explained the reasons behind these difficulties and practical ways to address them.
The Role of Modern Diets in Weight Gain
One of the primary reasons for difficulty in weight management is the prevalence of processed and packaged foods. “These foods, such as chips, chocolates, nachos, pizza, burgers, and cookies, are often chosen for convenience and taste. However, they are loaded with preservatives, additives, artificial colours, sugar, and sodium, all of which contribute to excessive calorie intake and weight gain,” said Dr Manek.
Moreover, these foods are designed to be hyper-palatable, making it difficult to control portion sizes. Regular consumption can lead to over-reliance on unhealthy food choices, making it harder to incorporate nutritious options into daily meals.
Also Read: Why Do Some People Stay Slim Despite Having A Bigger Appetite?
The Impact of a Sedentary Lifestyle
Busy schedules and sedentary habits compound the problem. Many people find little to no time for physical activity or home-cooked meals. “The demands of work often result in long hours of sitting, which slows down metabolism and reduces calorie-burning efficiency. Additionally, the lack of movement throughout the day increases the risk of weight gain over time,” added Dr Manek.
Stress and Sleep
Stress and poor sleep hygiene also play critical roles in weight management challenges. High- stress levels can lead to emotional eating, where individuals consume food not out of hunger but as a coping mechanism. This often involves calorie-dense, unhealthy options.
On the other hand, inadequate sleep, whether due to erratic schedules or insufficient hours affects hunger hormones like ghrelin and leptin, leading to increased cravings and overeating. Over time, poor sleep habits can disrupt metabolism and hinder weight loss efforts.
Social Factors and Overeating
Social gatherings and celebrations often encourage overeating. People tend to eat not out of hunger but as part of their enjoyment, indulging in calorie-rich foods and beverages. Regular attendance at such events without mindful eating practices can contribute to steady weight gain over time.
Health Risks of Unhealthy Habits
A poor diet and sedentary lifestyle do more than just increase weight. They elevate the risk of several serious health conditions, including:
- Gastrointestinal Issues: Poor dietary habits can disrupt digestion and gut health.
- Heart-Related Problems: Excessive weight strains the cardiovascular system, leading to heart disease.
- Type-2 Diabetes: High sugar intake and increased body weight are significant risk factors for diabetes.
Tips for Maintaining a Healthy Weight
According to a study published in the National Library of Medicine, behaviour and lifestyle modifications are essential in weight management, supported by evidence showing that individuals can become or stay overweight due to habits and behaviours that can be changed. By altering these behaviours, it is possible to achieve weight loss and sustain it over time.
Maintaining a healthy weight requires a consistent and holistic approach. Here are practical steps recommended by Dr Manek:
1. Focus on Balanced Nutrition
Prioritise a clean and well-balanced diet comprising:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Nuts, seeds, and legumes
Avoid packaged and sugary snacks, replacing them with healthier alternatives. In addition to helping with weight management, a balanced diet also reduces the risk of chronic diseases.
2. Stay Hydrated
It’s important to drink sufficient water throughout the day for overall health. Staying well-hydrated can help minimise the intake of empty calories and enhance metabolism. Try to consume at least 8-10 glasses of water each day.
3. Incorporate Regular Exercise
The importance of physical activity in maintaining a healthy weight and burning calories cannot be overstated. Engage in activities, such as:
- Walking or jogging
- Cycling or swimming
- Gym workouts or cardio sessions
- Dancing or yoga
- Allocate at least 40 minutes daily for exercise to keep your body active and metabolism high
4. Prioritise Sleep
Poor sleeping habits can take a toll on weight management. Ensure you get 7-8 hours of quality sleep every night to regulate hunger hormones and reduce late-night cravings.
5. Manage Stress Effectively
You can reduce emotional eating and improve your overall well-being by practising stress-management techniques, such as mindfulness, meditation, and regular physical activity.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issues to avoid complications.]
