If you eat only two rotis in your meal and yet your weight is increasing continuously, then it would not be right to consider roti alone as the reason. When people gain weight, the first thing people think about is reducing the amount of food, but body weight is also affected by total calories, physical activity, sleep, stress and daily habits.
In such a situation, instead of just counting the number of rotis, it is more important to look at the diet and lifestyle of the entire day.
What could be the reason for weight gain even after eating two rotis?
It is important to pay attention to the diet throughout the day
Weight is not determined by bread alone. If along with two rotis, vegetables, oil, sweets, namkeen, packaged snacks or other high calorie items are being consumed, then the total calories for the day may be more than required.
Ultra-processed foods are often high in calories and relatively low in nutrients like fiber and protein. Eating such foods frequently can increase total calories.
Tea, coffee and sweet drinks can also increase calories.
Many times the calories in the food plate appear low, but tea, coffee, sherbet, cold drinks or other sweet drinks throughout the day increase the total calories. Especially sweet drinks can easily give more calories and after drinking them one does not feel full for a long time like solid food. Therefore, while trying to lose weight, one should pay attention not only to the food but also to what one is drinking.
Sitting all day can also be a big reason
If you spend most of your time sitting, even after office hours, you sit in front of mobile or TV for a long time and there is less daily movement, then the total activity of the body reduces. In such a situation, weight can increase even if the amount of food is not very much. Habits like increasing small amounts of activity daily, avoiding continuous sitting for long periods of time, and taking a light walk after meals can be helpful.
Don't ignore sleep and stress too
Sleep and stress can also affect weight. Being under constant stress or not getting enough sleep can lead to changes in appetite and eating patterns. Some people's desire to eat sweet or high-calorie food increases at such times. Therefore, reducing calories should not be the only goal in trying to lose weight. Adequate sleep, managing stress, and regular routines are also important.
Why can frequent strict diets prove costly?
Suddenly starting to eat very little to lose weight is not considered a sustainable long-term approach. After some time, when the person returns to normal eating habits, the weight may increase again. This cycle of weight loss and regain is commonly called yo-yo dieting. Therefore, it is better to adopt a diet and exercise routine that can be continued for a long time.
Instead of just cutting down on bread, pay attention to these things
Keep an eye on the total diet and quantity of food consumed throughout the day.
Reduce sugary drinks and foods high in sugar.
Limit your intake of packaged and ultra-processed foods.
Include adequate protein and fiber options in your diet.
Take short activity breaks between sitting throughout the day.
Make a habit of walking or exercising daily as per your capacity.
Focus on getting enough sleep and reducing stress.
Instead of starting very strict diets again and again, adopt sustainable eating habits.
Keep in mind: If there is continuous weight gain without any apparent reason, rapid weight gain or it is accompanied by other symptoms, it is better to consult a doctor or a qualified dietitian. Not only eating habits, but some health related reasons or medicines can also be the reason behind weight gain.