{"id":204487,"date":"2020-12-24T13:10:00","date_gmt":"2020-12-24T12:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=204487"},"modified":"2021-12-21T19:26:40","modified_gmt":"2021-12-21T18:26:40","slug":"7-reasons-why-we-gain-weight-and-8-weight-loss-tips","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/","title":{"rendered":"7 Reasons Why We Gain Weight and 8 Weight Loss Tips"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/#Characteristics_of_overweight_and_obesity\" title=\"Characteristics of overweight and obesity\">Characteristics of overweight and obesity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/#What_is_BMI\" title=\"What is BMI?\">What is BMI?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/#Energy_intake_and_expenditure\" title=\"Energy intake and expenditure\">Energy intake and expenditure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/#7_most_frequent_reasons_why_we_gain_weight\" title=\"7 most frequent reasons why we gain weight\">7 most frequent reasons why we gain weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/#8_tips_to_lose_weight\" title=\"8 tips to lose weight\">8 tips to lose weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/7-reasons-why-we-gain-weight-and-8-weight-loss-tips\/#What_should_you_remember\" title=\"What should you remember?&nbsp;\">What should you remember?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Overweight and obesity are one of the <strong>world&#8217;s biggest problems.<\/strong> The statistics of the World Health Organization are alarming. In 2016, <strong>1.9 billion adults<\/strong> were overweight, of which 650 million were obese. In less than 50 years, the occurrence of obesity has almost <strong>tripled<\/strong> worldwide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Other similarly unflattering statistics for overweight and obesity can be found also among <strong>children<\/strong> and <strong>teenagers<\/strong>. Four years ago, <strong>340 million<\/strong> of them were registered as overweight or obese worldwide, representing about <strong>18%<\/strong> of the world&#8217;s population in this age group. It is said that <strong>gaining weight is way easier than losing weight.<\/strong> In today&#8217;s article, we will show you the<strong> main reasons why we gain weight,<\/strong> and we will also talk about some essential <strong>advice and tips on how to lose the extra kilos.<\/strong> <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg\" alt=\"Why do we gain weight?\" class=\"wp-image-203717\" width=\"843\" height=\"563\" title=\"A woman standing on scales\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Characteristics_of_overweight_and_obesity\"><\/span><strong>Characteristics of overweight and obesity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Overweight<\/strong> can simply be characterized as <strong>the stage before obesity.<\/strong> In other words, it is a weight that is calculated to be higher than the &#8220;standard&#8221; with regard to height. <strong>Obesity<\/strong> is a higher stage of overweight and is defined as an <strong>abnormal<\/strong> or <strong>excessive accumulation of fat<\/strong> that can worsen our health. Obesity is a more complex health problem and at the same time a chronic disease that is a risk factor for<strong> diabetes, high blood pressure,<\/strong> but also <strong>cardiovascular diseases<\/strong> such as <strong>heart disease <\/strong>or <strong>gallstones. <span style=\"color: #ff6600;\">[3-4]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Overweight and obesity can increase the risk of some health problems and could be associated with certain <strong>social<\/strong> and <strong>mental problems.<\/strong> Obese people may suffer from <strong>depression<\/strong>, <strong>reduced self-esteem<\/strong>, but also have occasional <strong>health problems<\/strong>. The most serious health risks associated with overweight, but especially obesity, include in particular:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>type 2 diabetes<\/li><li>high blood pressure<\/li><li>ischemic heart disease (caused by a reduction or complete cessation of oxygen and nutrient supply to the heart muscle)<\/li><li>high LDL cholesterol, low HDL cholesterol or high triglycerides<\/li><li>stroke<\/li><li>gallbladder disease<\/li><li>osteoarthritis<\/li><li>sleep apnea (sleep disorder when your breathing stops regularly) <span style=\"color: #ff6600;\"><strong>[5]<\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The World Health Organization recommends the use of the<strong> Body Mass Index (BMI)<\/strong> for the classification of overweight and obesity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_BMI\"><\/span><strong>What is BMI?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Body Mass Index is a method of determining the health risk of obesity, considering a person&#8217;s<strong> body weight<\/strong> and <strong>height.<\/strong> It is an indirect form of fat measurement and one of the ways you can check and calculate if your weight is alright. The result of the measurement is a number that will classify you into one of the <strong>BMI categories<\/strong> according to the state of your weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, <strong>average BMI values vary for different races and countries<\/strong>. Asians have different average BMI values than Europeans, and while in most African countries, for example, the average is from 20 to 22.9, in most European countries it is between 25 and 26.9, which is already a general degree of overweight. <strong>BMI applies to the average adult<\/strong> and does not apply to children, teenagers under 18, pregnant women, and athletes. Everything that is important to know about BMI, along with instructions on how to calculate your own values, can be found in the article <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-bmi-calculator-and-is-it-reliable-at-all\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What is a BMI calculator and is it reliable at all?<\/a> [6-7]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Energy_intake_and_expenditure\"><\/span><strong>Energy intake and expenditure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energy intake<\/strong><\/p>\n\n\n\n<p>Regular energy intake from food is <strong>essential<\/strong> for life. We need it for various processes, which include mainly <strong>maintaining the basic bodily functions necessary for life,<\/strong> <strong>muscle growth,<\/strong> or the <strong>functioning of individual organs.<\/strong> However, daily energy consumption varies greatly from person to person. This is caused by factors such as <strong>age, gender, height, body weight,<\/strong> but also, for example, <strong>lifestyle <\/strong>or <strong>work intensity.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg\" alt=\"Energy intake versus energy expenditure\" class=\"wp-image-305555\" width=\"843\" height=\"562\" title=\"Energy intake versus energy expenditure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>We obtain energy from the food and beverages we consume by<strong> oxidizing macronutrients<\/strong> &#8211; <strong>carbohydrates, fats, proteins,<\/strong> but also <strong>alcohol.<\/strong> However, the amount of energy that each of these macronutrients provides varies:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fats &#8211; 9 kcal (37 kJ) \/ g<\/li><li>Proteins &#8211; 4 kcal (17 kJ) \/ g<\/li><li>Carbohydrates &#8211; 4 kcal (17 kJ) \/ g<\/li><li>Alcohol &#8211; 7 kcal (29 kJ) \/ g<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This means that alcohol has almost twice the energy value and <strong>does not contain any nutrients<\/strong> compared to proteins. Studies have confirmed that alcohol consumption can make a significant contribution to weight gain in both adults and young people.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The ideal daily calorie intake varies mainly depending on age, gender, amount of active body mass, but also the level of physical activity, lifestyle, and difficulty of physical work. According to the European Food Safety Authority (EFSA), the <strong>recommended daily intake is 2,000 calories for an average woman and 2,500 for an average man.<\/strong> However, the value may vary according to the factors we have mentioned above. <span style=\"color: #ff6600;\"><strong>[8-10]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,8350,1562,44248,1731,44254,28792,5431,31295,8789\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energy expenditure<\/strong><\/p>\n\n\n\n<p><strong>1 Basal metabolic rate (BMR)<\/strong><\/p>\n\n\n\n<p>In order for our body to maintain its basic vital functions, we need to burn a certain number of calories, the value of which is expressed by the <strong>basal metabolic rate. <\/strong>Compared to the total daily energy expenditure, it represents about <strong>60 to 75%.<\/strong> The body uses this energy only to maintain<strong> vitally important organs<\/strong> and for basic activities such as<strong> breathing, blood circulation, nutrient processing, <\/strong>and <strong>cell production.<\/strong> <strong>Age, weight, <\/strong>and <strong>sex<\/strong> are the decisive factors when calculating the basal metabolic rate. If you would like to calculate your basal metabolism and learn more about it, read our article <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/blog\/what-is-basal-metabolism-and-how-to-calculate-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What is basal metabolism and how to calculate BMR?<\/a>&nbsp;[11]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2 Physical activity level (PAL)<\/strong><\/p>\n\n\n\n<p>If we just lazed around laying on the coach all day and did nothing at all, our necessary energy intake would be somewhere around the <strong>resting metabolism.<\/strong> However, an average person needs to receive a little more energy for all daily activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Its amount differs based on our <strong>lifestyle<\/strong> and the <strong>intensity of our daily activities,<\/strong> which is expressed by the <strong>coefficient PAL<\/strong> (physical activity level). The variance of this coefficient can be quite significant, from a sedentary lifestyle with a minimum of movement to a very active and demanding job. Do you want to know the<strong> detailed division of the PAL<\/strong> <strong>coefficient<\/strong> and <strong>how to calculate your total daily energy intake?<\/strong> You can find everything in the article <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to calculate energy and macronutrient intake for weight loss or muscle gain?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order to maintain an optimal weight and not gain weight, there is a general rule that we should <strong>take<\/strong> about <strong>as many calories as we spend<\/strong> during the day. So why do we gain weight?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_most_frequent_reasons_why_we_gain_weight\"><\/span><strong>7 most frequent reasons why we gain weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Genetics<\/strong><\/p>\n\n\n\n<p>Surely you have already heard sentences like &#8220;I can eat everything, and I will not gain a gram&#8221;, or the opposite case &#8211; &#8220;I gain weight just by breathing&#8221;. Genetics may play <strong>a certain role<\/strong> in overweight or obesity, but not as significant as is often claimed in our society. Genetic defects, which are directly linked to obesity, play a role in <strong>less than 1% of the population.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg\" alt=\"a healthy diet will help you lose weight\" class=\"wp-image-203914\" width=\"577\" height=\"766\" title=\"a healthy diet will help you lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg 846w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-301x400.jpg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1155x1536.jpg 1155w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1541x2048.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-scaled.jpg 1926w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>According to the prestigious Harvard University, the probability that two obese parents will raise an obese child is <strong>up to 80%.<\/strong> However, this does not necessarily mean that genetics is to blame. It should not be forgotten that the child is led by his parents to certain <strong>lifestyle habits<\/strong> and<strong> lifestyle itself. <\/strong>We can assume that their evaluation was also based on the results of their research, which they carried out on several <strong>identical twins.<\/strong> They were fed the same rations of food for three months, and the difference in weight gain was quite significant, from four to thirteen kilos. However, their results may have been distorted by the twins&#8217; <strong>dietary history,<\/strong> and thus as they were fed before the research, their overall <strong>upbringing<\/strong>, and also the<strong> intestinal microbiome.<\/strong> This simply means that even when two people eat the same food, they do not have to absorb (take) the same energy. <span style=\"color: #ff6600;\"><strong>[12]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Signals<\/strong> that a person has a <strong>genetic predisposition to obesity:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the person was overweight for most of his\/her life<\/li><li>one or both parents, along with some relatives, are significantly overweight<\/li><li>he\/she cannot lose weight even with increased physical activity and reduced calorie intake<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this does not mean that we should accept obesity if we have a genetic predisposition. The<strong> quality of food<\/strong> can fundamentally affect which genes are expressed in the human body and which are not. At the same time, we should set the energy intake correctly with regard to our current needs and amount of exercise and get enough sleep. <span style=\"color: #ff6600;\"><strong>[12-13]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>2. Industrially processed foods<\/strong><\/p>\n\n\n\n<p>You may have already seen a few videos of a <strong>hamburger <\/strong>that even after a week of &#8220;resting&#8221; in your refrigerator looks fresh. Consumption of industrially processed foods in society is growing, although they contain <strong>no<\/strong> or only <strong>a small amount of nutrients, vitamins, minerals, <\/strong>and <strong>enzymes<\/strong>. These are highly industrially processed foods that normally contain sugar, fat, salt, or a combination of all of them. It is estimated that <strong>up to 20%<\/strong> <strong>of people<\/strong> may be <strong>dependent upon<\/strong> such foods. And this number may be even higher in obese people. Such foods include, for example, <strong>chicken nuggets, chips,<\/strong> and the <strong>burgers <\/strong>we have already mentioned. <span style=\"color: #ff6600;\"><strong>[14] [27]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Addiction to food and sugar<\/strong><\/p>\n\n\n\n<p>Mainly <strong>sweetened foods high in fat and salt<\/strong> can stimulate the nerve centers in our brain. In contrast to minimally processed and healthy foods, such as <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cereals<\/a><\/strong><\/span> or <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rice<\/a><\/strong><\/span>, the consumption of refined sugars releases <strong>dopamine<\/strong> in the striatum, a part of the brain considered the center of rewards. These types of foods are therefore often compared to common drugs such as <strong>alcohol, nicotine,<\/strong> or <strong>cocaine.<\/strong> However, sugar addiction, both mentally and physiologically, is not as strong as addiction to drugs. It should be added that there is still a lack of studies carried out on humans to definitively confirm the premise of human sugar addiction.<span style=\"color: #ff6600;\"><strong> [15]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Lack of physical activity<\/strong><\/p>\n\n\n\n<p><strong>Stanford University<\/strong> has conducted long-term research, the results of which have shown that <strong>regular physical activity<\/strong> can help with weight loss more than diet. These assumptions are based on the fact that the percentage of women who did no physical activity<strong> increased up to 33%<\/strong> in more than 10 years, while it was similar in the case of men. However, decreased physical activity does not reduce energy intake.<span style=\"color: #ff6600;\"><strong> [16]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Taking medication<\/strong><\/p>\n\n\n\n<p>Several pharmaceutical drugs can cause <strong>weight gain as a side effect.<\/strong> These medicaments include <strong>birth control pills, corticosteroids,<\/strong> drugs to treat<strong> bipolar disorder, schizophrenia,<\/strong> or <strong>depression<\/strong>, as well as <strong>some drugs to treat diabetes.<\/strong> <span style=\"color: #ff6600;\"><strong>[17]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Aging<\/strong><\/p>\n\n\n\n<p>Probably not new to you is the information that <strong>human metabolism slows down with age.<\/strong> This is starting to happen slightly even after the age of 20 when metabolism slows down<strong> to two percent in one decade.<\/strong> The slowdown in metabolism is mainly caused by hormonal changes in the body and loss of muscle mass. <strong>After the age of 30,<\/strong> we <strong>lose<\/strong> an average of <strong>three to five percent of muscle mass in ten years.<\/strong> However, it is possible to fight this with an <strong>active lifestyle and strength training.<\/strong> <span style=\"color: #ff6600;\"><strong>[18]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Stress<\/strong><\/p>\n\n\n\n<p>When we are stressed out, the hormone <strong>cortisol<\/strong> is released into our body, which leads to an increase in blood pressure, as well as blood sugar levels. In addition, long-term increased cortisol levels have been shown to store <strong>visceral fat<\/strong> (fat that is stored between organs in the abdomen).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In this case, <strong>stressors<\/strong> also play an important role. These are phenomena, situations, or memories that cause us <strong>nervousness<\/strong> and <strong>fear<\/strong>, especially in the case of long-term stress, or even <strong>increased heart beating, rapid breathing,<\/strong> and <strong>dry mouth<\/strong>. Several types of stressors can be risk factors for obesity, and in the long term, cumulative exposure to these stressors can increase the likelihood of obesity. <strong><span style=\"color: #ff6600;\">[19-20]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In some cases, impaired health may also be responsible for unwanted weight, especially untreated <strong>hypothyroidism<\/strong> (decreased thyroid function), <strong>diabetes<\/strong> and its treatment, or <strong>Cushing&#8217;s syndrome<\/strong> (a disorder caused by high levels of cortisol in the blood). <strong><span style=\"color: #ff6600;\">[14]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>How to lose the extra kilos?<\/strong><\/p>\n\n\n\n<p>If you do not have<strong> any health restrictions<\/strong> that could prevent you from losing weight and achieving a better body shape, try<strong> ways to lose weight safely.<\/strong> According to experts, weight loss <strong>up to 1 kg per week<\/strong> is recommended as the most effective and sustainable in the long run.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Many people give up after a few days because a sudden change in them suddenly causes a <strong>feeling of hunger and discomfort.<\/strong> Of course, it will always depend mainly on you, but it&#8217;s worth trying one of the following ways&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_tips_to_lose_weight\"><\/span><strong>8 tips to lose weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Reduce calorie intake<\/strong><\/p>\n\n\n\n<p>When you change your diet and your daily <strong>energy intake decreases,<\/strong> especially during the first few days and weeks, you should notice some weight loss. Ideally, it is recommended to reduce caloric intake by about <strong>15-20%.<\/strong> But keep in mind that <strong>later this process will slow down<\/strong>&nbsp;because <strong>when you lose weight, water, fat, and lean tissue will leave your body,<\/strong> which will slow down your metabolism. However, you can fight the loss of lean tissue with strength training.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg\" alt=\"The best advice on how to lose weight\" class=\"wp-image-203761\" width=\"578\" height=\"688\" title=\"Ivomila Petkova with protein pancakes and nuts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 578px) 100vw, 578px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>2. Remove refined carbohydrates from your diet<\/strong><\/p>\n\n\n\n<p>Carbohydrates are <strong>monosaccharide units<\/strong> linked to each other. Their number depends on the type of carbohydrate; <strong>monosaccharide, disaccharide, polysaccharide,<\/strong> etc. <strong>Complex carbohydrates<\/strong> (whole grains, rice, legumes) are significantly better for the body compared to refined ones, such as white flour or sugar. <strong>Refined carbohydrates<\/strong> are technologically processed, that is why they lose a substantial part of <strong>fiber, vitamins,<\/strong> and <strong>minerals<\/strong>. Therefore, they have a significantly <strong>lower nutritional value,<\/strong> they digest faster, and we do not feel so full after consuming them compared to complex carbohydrates. Refined carbohydrates in the form of sugar lose their nutritional value due to a <strong>chemical process<\/strong> in which <strong>molasses<\/strong> is excreted from them &#8211; a source of important <strong>vitamins <\/strong>and <strong>minerals<\/strong> such as <strong>calcium, iron, sodium,<\/strong> or <strong>potassium<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Eat breakfast (whenever you wish)<\/strong><\/p>\n\n\n\n<p>If you have a regular schedule and you wake up at about the same time each morning, a healthy breakfast can help you<strong> concentrate better<\/strong> and help you handle your work or school. Your body is most sensitive to <strong>insulin<\/strong> in the morning, so foods rich in <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a><\/strong><\/span> and<span style=\"color: #ff6600;\"><strong>&nbsp;<a href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fiber<\/a> <\/strong><\/span>are especially recommended. It will satiate you enough and can help<strong> lower cholesterol levels.<\/strong> It should also be added that the first meal of the day within an hour of waking up may not suit everyone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Get enough sleep<\/strong><\/p>\n\n\n\n<p>Lack of sleep can affect the regulation of two important <strong>hormones<\/strong> in the body, <strong>leptin<\/strong>, and <strong>ghrelin<\/strong>. These neurotransmitters are thought to be central to appetite. While <strong>ghrelin<\/strong> promotes <strong>hunger<\/strong>, <strong>leptin<\/strong> contributes to the <strong>feeling of satiety,<\/strong> and it is a lack of sleep that increases the level of ghrelin, while it reduces the level of leptin. It is generally recommended to get at least<strong> 7-9 hours of sleep.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Drink more water<\/strong><\/p>\n\n\n\n<p>Yes, even such a seemingly basic thing can help you lose weight more effectively. <strong>Drinking water can help you:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>naturally suppress your appetite<\/li><li>ensure the optimal functioning of all biochemical processes of the body<\/li><li>reduce total caloric fluid intake<\/li><li>contribute to the natural detoxification of the body<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Eat more complex carbohydrates<\/strong><\/p>\n\n\n\n<p>When you eat foods rich in carbohydrates, your body releases <strong>insulin<\/strong> to help <strong>glucose<\/strong> get from your blood to your cells. At the same time, however, increased insulin levels <strong>prevent the release of fats<\/strong>, as its priority is to burn glucose. Excess glucose, which the body cannot cope with, is first <strong>stored as a supply of muscle and liver glycogen<\/strong> and later again <strong>in the form of fats.<\/strong> Therefore, if you focus on consuming <strong>enough complex<\/strong> carbohydrates, which are absorbed more slowly into the body due to fiber, you will prevent a sharp rise in <strong>glycemia<\/strong> and <strong>insulin<\/strong>. Normally, it is recommended to take <strong>40-65% of <\/strong>complex carbohydrates<strong> from the total energy intake.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Give preference to healthy fats<\/strong><\/p>\n\n\n\n<p>The idea that you can easily lose weight by keeping fats to a minimum is wrong. Dietary <strong>fats<\/strong> are essential <strong>for boosting immunity.<\/strong> In addition, omega 3 fatty acids <strong>help improve brain function,<\/strong> and adequate fat intake <strong>contributes to the production of important hormones.<\/strong> Reach for the unsaturated fats contained in avocados, fish, or <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts and seeds<\/a><\/strong><\/span>. Alternatively, you can try healthy fats in the form of <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nutritional supplements<\/a><\/strong><\/span>. But keep in mind what we have mentioned above; <strong>fats<\/strong> contain<strong> the most energy<\/strong> of all nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. Move and exercise<\/strong><\/p>\n\n\n\n<p>What about trying <strong>aerobic exercise<\/strong>, one of the most popular types of weight loss exercises? <strong>Cardio<\/strong> exercises include <strong>walking, running, <\/strong>but also<strong> cycling, <\/strong>and <strong>swimming.<\/strong> You don&#8217;t have to start running half marathons or cycling hundreds of kilometers. When you start <strong>moving<\/strong> and exercising, you will <strong>burn<\/strong> (the extra) <strong>calories<\/strong>, while visibly <strong>reducing the risk of internal abdominal<\/strong> (visceral) <strong>fat<\/strong>, which increases the risk of <strong>type 2 diabetes<\/strong> and <strong>heart disease.<\/strong> You can read more about why to start, for example, running in our article <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 reasons to start running. How will it change your body?<\/a> [21-26]<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg\" alt=\"H\u00fdbte sa a cvi\u010dte\" class=\"wp-image-305593\" width=\"843\" height=\"546\" title=\"H\u00fdbte sa a cvi\u010dte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-400x259.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1536x994.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-2048x1326.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Overweight<\/strong> and <strong>obesity<\/strong> are one of the biggest problems in the world, and as we have seen, <strong>gaining weight can be caused by several factors.<\/strong> Some we can influence more, others less. Anyway, <strong>we can always do something for ourselves<\/strong> to help weight loss and feel better and more satisfied at the end of the day. And it doesn&#8217;t matter if we have 75 kg and a sedentary job or our weight is almost 100 kilos, also because of the never-ending sugar cravings. To begin with, all you have to do is <strong>move more<\/strong>, and secondly, you should <strong>replace the sweets<\/strong> with something <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">healthier and more nutritious<\/a><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Have you ever tried to lose weight? <strong>What helped you the most?<\/strong> Share your experiences with us, and if you have found out something new while reading these lines, <strong>share the article with your friends.<\/strong> Maybe one of them wants to lose weight but does not know how.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>In 2016, 1.9 billion adults suffered from being overweight, of which 650 million were obese. Why do we gain weight? And how can we lose the extra kilos?<\/p>\n","protected":false},"author":106,"featured_media":204187,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6473,7595,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-204487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-diet","9":"tag-weight","10":"tag-weight-loss","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Reasons Why We Gain Weight and 8 Weight Loss Tips - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Overweight and obesity are global problems. 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