New Delhi. Many people trying to lose weight complain that they are eating much less food than before, yet the weight continues to increase instead of decreasing. In such a situation, people often look only at the amount of bread, rice or food present in their plate, whereas the whole story of weight gain is much bigger than this. Small things eaten throughout the day, physical activity, sleep, stress and some health related problems can also affect weight. Therefore, if weight is increasing despite eating less, then it is important to look at your entire daily routine.
First of all, it is important to understand that eating only two rotis is not proof of eating less. Along with roti, oil used in vegetables, ghee in pulses, curd, pickles, sweets and other things can also increase the total calories of the day. Similarly, despite reducing the quantity of food, if tea, biscuits, salty juice, soft drinks or other small snacks are being consumed frequently, then their total calories can lead to weight gain. Therefore, it may be useful to note down your entire diet for a few days. This can help us know what and how much is actually being eaten throughout the day.
Another major reason could be lack of physical activity. If a person eats less food but sits on an office chair all day long, watches mobile or TV and does very little walking or exercise, then the amount of calories spent by the body can also reduce. To keep weight under control, along with a balanced diet, adequate daily physical activity is also necessary. Habits like walking short distances, using stairs and regular exercise can be included in the daily routine.
Lack of sleep should also not be ignored. Chronically less sleep can affect signals related to hunger and fullness. This may increase the desire to overeat and cravings for sweet or high-calorie foods in some people. Therefore, instead of focusing only on diet while trying to control weight, it is important to get adequate and regular sleep.
Constant stress can also cause weight gain. In stressful situations, many people have more desire to eat sweet, fried or junk food. If it becomes a habit to eat something repeatedly during stress, then its effect can gradually be seen on the weight. In such a situation, to control stress, regular routine, adequate sleep, physical activity and giving time to relaxing activities of your choice can be helpful.
Apart from this, some health related problems can also be related to weight gain. If the weight is increasing without any apparent reason and there are also problems like constant fatigue, feeling cold, constipation, dry skin or hair fall, then a doctor can be consulted to check the thyroid. Similarly, if weight is continuously increasing or swelling, breathlessness or other abnormal symptoms are seen along with it, then it is better to seek medical advice instead of ignoring it. Cutting down your diet too much is not always the right way to lose weight. A balanced diet, adequate sleep, regular physical activity and expert advice if needed can be a safer and more effective approach.