So you are gaining weight suddenly and you don’t know why? Most chances are, it is due to some hormonal imbalance in your body. While doctors can help you understand the root cause and treat it appropriately, how do you manage the weight in the meantime? Body weight is a major cause of self-confidence issues and if you are someone who actively monitors their health and body weight, this can be seriously difficult to accept. Well, you should know that managing sudden weight gain naturally is possible by using lifestyle changes to manage sudden weight gain. Let’s find out how you can do it.
Natural Remedies for Sudden Weight Gain You Should Try
Add More Activity To Your Routine
If you are an active person already, you don’t have to start exercising even more. If you are not an active person by yourself, now may be a good time to start exercising. However, the key focus of this section is to incorporate more NEAT activity into your daily routine. What’s the NEAT activity? It stands for Non-Exercise Activity Thermogenesis. NEAT activity as you can probably guess involves any amount of physical activity you do that’s not exercise. Even if you haven’t gained weight yet, NEAT activity is a great way of preventing and controlling sudden weight gain naturally.
This includes walking your dog, taking the stairs, fidgeting around your room, and going around your office. All of this activity actually helps you lose weight, if you are also moderating your diet. NEAT activity is said to be responsible for almost 50% of all the calories burnt by an active person in a day. Even if you are not actively exercising, these activities can help you burn calories and lose weight in the process.
Today with the help of fitness bands and smartwatches, you can easily track your daily steps. Fulfilling the goals they show on the device is a great way to ensure you are fulfilling your daily NEAT activity quota. And you also get to lose the weight you gained suddenly. So, win-win!
Focus On Dietary Changes
Natural remedies for sudden weight gain are tied between exercise / physical activity and dietary moderation. This is a tried and tested weight loss formula that will not fail. However, the topic of dietary moderation is going to be huge, especially if you are trying to lose weight that you have gained suddenly. So, what are the main goals of the dietary changes you are required to make?
Counting your calories:
Counting your calories is a great start when you are trying to lose weight. You don’t even have to change your dietary habits for this. Just calculate your required calorie intake for a day based on your body weight, age, and gender and accordingly plan the calorie and nutrition intake to ensure you get all the nutrition you need.- This will help you get started with weight loss and help you figure out what you are eating and the amount of calories it has. Even though this involves doing mathematics around your food, it is a very effective way to lose the weight you gained. And not only that, it will help you be more mindful of what you are eating and help you learn more about the nutritional value of your food. This brings us to the next point.
Understanding what you eat (studying nutrition tables):
You don’t have to memorize them, but when you know the amount of dietary nutrition you need daily, studying these tables will help you actually manage your diet. It will help you know the food items that have the nutritional values you need and the ones that don’t. You will quickly realize takeout, pre-cooked food, or canned items don’t have the best nutritional benefits while they are quite high in calories. If you focus on those items, you will go to bed with an empty stomach since your calorie intake amount for the day has already been fulfilled. So, reading the nutrition tables of the food items you buy will help you eat and prepare food items that are best suited for your body and weight loss journey.
Focusing on balanced diets:
Balanced diets are a no-brainer for your weight loss journey and you know that. Your body needs a bunch of nutrients to function normally. If there’s a deficiency of even one of these nutrients it can cause physical problems that can lead to a lack of energy or motivation to carry on with your journey. So, a balanced diet is non-negotiable. But what are the nutrients you need for a balanced diet? This answer changes based on your unique case, however, a balanced diet in general balances between proteins, fibers, carbohydrates, and fats. Since you are trying to lose weight, carbohydrates, and fats will be the lowest in the list focusing more on proteins and fibers.
Moderating fast food intake:
Fast food as mentioned earlier doesn’t have enough nutritional value. You can obviously eat it, but then you either have to limit your other food intake for the rest of the day and have nutritional supplements, so that you get the required nutrition. Or you have to exercise harder so that you burn the calories you consumed from the fast food and then go ahead and eat your regularly healthy meals. This method is incredibly effective as it allows you to stay motivated and not feel like you are giving up on things you love. More about this on the next point.
Giving up on hard restrictions:
Hard restrictions such as no fast food for a month. No ice cream. No sweets or snacks. It sounds great on paper but it just makes you want to quit your weight loss journey sooner. Why? Because snacking, fast food, ice cream, these are things that make people happy. If you forcefully stop yourself from these indulgences, you will only be left feeling upset and craving them more. A lot more effective way to help you in this journey is to completely stop hard restrictions. You should allow yourself to eat whatever you want, whenever you want. This will help you keep the portions in check and that is ultimately the most crucial in helping you lose weight. Even if you want to indulge and eat more than you would want, you would know that and work out to burn off the excess calories. So ultimately, you are now happier and feel more driven to stay focused on your weight loss journey.
Keep Your Stress Levels in Check
When you are trying to lose weight, stress can be very bad for your health. Excess stress can even be a cause for the hormonal imbalance that led to the weight gain in the first place. So, what should you do? You have to stay calm to the best of your abilities. Stay away from things and people that stress you out. If you can’t get rid of them, take some space for yourself at least with something like a holiday or just change up the routine you are currently going through. Try yoga or even exercising, it helps the release of endorphins in your brain that help you feel better and less stressed. And lastly, if you are going through something difficult mentally or emotionally don’t be shy to seek help.
Sleep Well & Regularly
Once you are tackling your stress levels, make sure you are getting enough sleep. An average adult needs 6 - 8 hours of nightly sleep. If you are not getting the required amount of sleep, your body can already increase the production of hormones like cortisol, which can both increase your weight and increase your stress levels. So, it is very important that you take your sleep seriously. If you have any type of sleep problem, get medical help. Talk to your doctor regarding your problem and understand the root cause.
They can offer you therapy, guided meditation, sleep therapy, and even medications that will help you sleep better. Do note that only sleeping long hours is not enough too, you must get good quality sleep where you don’t wake up tired and disoriented. If you are having these problems, you need medical help to treat your problems and sleep better. And when you do that in combination with exercise and diet, you will have a much easier time losing the weight you suddenly gained.
Get Medical Help
The weight that you gain due to hormonal changes can’t be lost easily unless you are addressing the causes of your hormonal imbalance. And for that you need medical treatment. You need to visit a doctor and understand the cause for your weight gain and the hormonal imbalances it could have been caused by, first. It will help you cater your lifestyle and diet changes to ensure that the hormonal imbalance can be leveled out and you can easily lose weight.
If you don’t do it like this, you will have to work harder and for longer to get any discernible results with your weight loss journey. And what’s worse? If you stop your routine even for a short while, it could erase your progress because you will gain back the weight again even in a short while.
Conclusion
These are some of the best natural ways you can lose weight that you have gained suddenly. Hormonal imbalance, especially in women, can sometimes be caused by gynecological problems as well, so it is important that you get yourself checked out medically to ensure you understand the root cause of your weight gain.
So, if you too have gained weight suddenly, feel free to visit us at MASSH. Our specialized hormonal care clinic can help you understand the root cause of your weight gain and help you lose the weight while also rebalancing your hormones. To learn more about our treatment processes, book an appointment on our website today.
Source: https://massh.in/
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