Different Ways to Avoid Gaining Weight

Keeping Your Weight Down

Make the right choices
Make the right choices | Source

Where to Start?

If you are someone who struggles with weight gain then you know how hard it is to shift the pounds. It can be hard work to find a regime which will fit in with your life and trying out a short lived fad diet can be tempting stuff. But while stick thin celebrities are swearing by the new form of Atkins or just living off beetroot to stay in shape, you have to wonder how realistic it all is.

Stories like these may be exaggerated but it is easy to be strict on the sugar intake if you can afford a personal trainer and you don't work ten hours a day. Having children, a busy lifestyle or working long hours can make it hard to plan meals and fit in the gym. Feeling tired can tempt you into reaching for the cookie jar and lack of time means dialing for a takeout after a long day in the office.

There are many factors which result in becoming overweight. Pregnancy, comfort eating, cravings and eating to socialize are just a few of the problems. If you have always been big from childhood, it can be hard to be any different. But it can be possible.

Food Swaps

Planning ahead can be time consuming, but something as simple as making a list before heading to the super store can be a small change. If you tend to buy the same foods or cook the same meals, then now is a good time to be creative. Check out simple recipes online to get ideas on quick and simple meals which won't cost the earth. Opt for whole meal pasta and have it with a tomato based sauce, rather than white, refined carbohydrates and a high fat creamy sauce. Change regular potatoes for sweet potatoes which release energy at a slower pace and are better for you. Have a simple stir fry and throw in all of your favorite vegetables or left overs with noodles. Then for sugary cravings eat bananas, which are full of potassium and fantastic for an energy boost. Having dried fruit near to your desk, or a packet of nuts and seeds will ensure a healthy snack, rather than heading to the vending machine for that chocolate bar.

Planning your meals ahead will help you to make the conscious effort to be good. Swapping white carbohydrates for brown or whole grain, high fat dairy for the low fat versions and eating crackers and cottage cheese, rather than cookies and chips will all help in the long run. Cutting back on the amount of sugar you add to you coffee and avoiding that stodgy pudding after dinner will help you to feel good and stay in control of your new healthy lifestyle.

There are many different ways to eat lower fat foods and changing your eating habits will also help. Smaller portion sizes, less snacks in between meals and trying to avoid eating late in the evening after your last meal are all helpful hints. Trying to work it around you and your family can seem tough, but once you are in the habit, try to stick with it.

Add Some Exercise

Diet and exercise seem to come hand in hand to lose weight or maintain the weight loss. If you try out a fad diet and lose 14 pounds in a month, the chances are that once you go back to your old ways, it will pile back on again. Most of the first weight which is lost will be water rather than fat, so doing it at a slower rate will prove great final results. The word exercise can sound daunting or even quite dull, but it really doesn't have to be. There are many ways to get moving, and sometimes you are doing it without even realizing.

Doing the housework is a boring chore, but most of us get on and do it. But whilst you are dusting and vacuuming, think about the calories you could be burning. Pull in your tummy as you work, and see how toned you could get it.

Walk to the local store rather than drive. If you are just picking up a few bits, take a stroll out. Carrying home those shopping bags is like an equivalent to lifting weights, so get into the habit. Walk your kids to school once or twice a week if it is possible, to educate them into having a healthy lifestyle. Walk as much as you can and take out your pushbike at weekends. Do it with the family, a friend or a loved one for extra support. It will boost your mood and get you all out of the house.

If you are feeling a bit more adventurous, then maybe start a more advanced exercise program. If you are shy, then purchase some DVD's and do a workout in the comfort of your own home. If you have a games console which has sports games or workouts then play those too. Get the children involved to make it more fun. If you want to get serious, then maybe start some early morning jogs around the park. Take it slowly to begin with, then build up as you become fitter. If you are particularly overweight, then take advice from you doctor about how much you can do and what would be best for you personally. Swimming is good for supporting your body and uses all of the muscles. If doing a workout in the park or gym doesn't appeal, then take up a new sport. Find out what is in your community, such as soccer or even try dance classes.


Simple Changes

Whether you just make subtle lifestyle changes, like going for walks at the weekend and cutting back on the pastries, it will benefit you in the long run. It isn't just about looking good, but being healthy and happy too.


A Walk in the Park
A Walk in the Park

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Comments 22 comments

whoisbid profile image

whoisbid 5 years ago

Hey Emma .. My wife has been faithful to walking and running over the past few months. I have noticed she is more relaxed. I need to follow her example. I think exercise gets the blood running and the makes the mind sharper. This is a good topic to keep being reminded of. I travel a lot and have also noticed that people in the west are eating too many cheese/milk things .. it seems that everything is being tainted with cheese. If you travel to certain parts of Asia you will see that some countries who don't eat so many cheese products are much slimmer. I thought that your suggestion on replacing the cheesy things with tomato was excellent. Well done my friend. Good luck in everything you do and keep trucking!


Emma Harvey profile image

Emma Harvey 5 years ago from Berkshire, UK Author

It is right to take on the ways of life and food choice from others, especially from different regions. I am guilty of eating a lot of dairy now and again, and I know it doesn't do me any favors. Keeping active and being aware of your eating habits is so important. Even if you are not overweight. Thank you for your comment :)


Career-Guide profile image

Career-Guide 5 years ago from Mars

Emma you rightly said everything but here is a problem, i read article to know how to GAIN Weight.... I found lot of things that you have discussed responsible for gaining weight but before experimenting could i ask you how to gain weight in fewer days

Am a 21 year old guy but looks like a 16 yr boy, i have met lots of dr. and specialist and they recommend to take whey gainers but i am afraid because many of my friends are suffering from their reactions on body like; they gained weight but when they left left feeding the whey gainer it have shown inverse effect.

So please! please! please! suggest me something that could help me to weight gain by using natural food and nutrition.

Thanks!! in Advance.


Emma Harvey profile image

Emma Harvey 5 years ago from Berkshire, UK Author

I have met quite a few people who instead of struggling to keep weight off, they find it hard to put it on. I am not one of those people, but I can understand that it can be difficult and upsetting.

Missing a meal by accident can lead to further weight loss. It could be easy to suggest eating higher calorie food, such as full fat milk and adding high fat food when you are cooking (extra butter, olive oil etc). The only thing to watch out for in this case would be foods that lead to high cholesterol. Avoid saturated fats like cakes and cookies, because thin people can still suffer from this. But having a meal replacement shake in between your meals could help.

Eating larger meals or more smaller meals throughout the day could add weight - depending on your life style. Maybe ask your Doctor for high calorie nutrition drinks and yogurts which you can eat/ drink or add to food - there are many about.

Hope this helps a little bit - it does seem the obvious advice is to eat more, but doing it healthily and realistically cannot be so easy. Good luck anyway!


Diet Diva profile image

Diet Diva 5 years ago from Casper, Wyoming

The low-carb diet seems to be all the rage these days. I wish I could just sit down with these people and go over their diets. Yep, they are losing weight and it's not because they cut carbs, it's because they cut all the junk and processed foods out of their diets. We need carbs. Our brain function depends on them.

Great post!


Pollyannalana profile image

Pollyannalana 5 years ago from US

I am doing some of these very things like changing pastas to better ones etc, (they even have vegetable one now!) and tomato is probably my greatest love and I have always watched cheese but I am bad to get in bad habit days so I need to cook me up some sauces to have right now, since that is probably the quickest reason to backslide, stick an old favorite in my mouth and be hooked on it a few days. As soon as those old favorites are gone I will buy no more if I can manage to outlive them, lol. Great hub. Up and useful.


MP50 5 years ago

A good tip for losing weight is eat most of you carbohydrates in the mornings up to around 12 o'clock. In the afternoon and evening just eat protien's. Take a short fast walk just before you bed without eating anything more. When you wake up in the morning your body will be craving carbohydrates, good fuel to burned up by your working day. Reduce carbs at 12 o'clock and repeat. If you are serious about weight loss this will work for you guaranteed. Good Luck.


Emma Harvey profile image

Emma Harvey 5 years ago from Berkshire, UK Author

Wow, great advice thanks! I have heard about avoiding carbs after 6pm but to reduce them earlier in the day makes more sense. It is so hard to find foods that contain small levels of carbohydrates, but protein fills you up and sounds like a logical way to lose the pounds.


johncimble profile image

johncimble 5 years ago from Bangkok

this really helpful for me!! thanks for sharing :)


Emma Harvey profile image

Emma Harvey 5 years ago from Berkshire, UK Author

No problem at all :)


Millionaire Tips profile image

Millionaire Tips 5 years ago from USA

A lot of good information here. I have been walking everyday this year, and it really does make a difference in my stress level. I have increased my food intake though, so I haven't lost any weight, so these tips will come in handy! Thanks.


Emma Harvey profile image

Emma Harvey 5 years ago from Berkshire, UK Author

Changing our diets by eating more salads, veg and fruit (and cutting out the high fat stuff) is not just great for our waistlines, but makes us feel more energetic too. There are so many benefits, sometimes we don't realize.

I try to drink more water - and if the weather is cold, I'll add lemon to hot water, or have fruit tea. My skin becomes so much clearer and it actually stops me from snacking between meals too.


Dolores Monet profile image

Dolores Monet 5 years ago from East Coast, United States

My daughter, who was terribly over weight, has recently lost nearly 40 pounds, over 4 months. She began to eat very slowly and I think that made a huge difference. Also, she gave up junk food and carry-out. I keep my own weight down by lots of physical activity, and avoiding junky and snack foods.


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK Author

Everyone is different and we all have different lifestyles, so we need to accommodate for that. It isn't always easy, but just trying small things can make a difference in the long run - such as giving up certain foods and changing eating habits.

Sometimes it doesn't take a lot of hard work - losing a lot of weight very quickly will mean it all going back on again just as quick!


Brett.Tesol profile image

Brett.Tesol 4 years ago from Somewhere in Asia

Up and useful. Dried fruit can actually be really tasty and a great alternative. One of my favorites at the moment is dried melon ... sounds strange, but it is really good.

Thanks for SHARING.


radhikasree profile image

radhikasree 4 years ago from Mumbai,India

I'm trying hard to have a cut on my weight now-a-days. I practice Yoga and am trying not to eat much sugary items. These are great tips for me in my efforts of cutting down. Up and useful.


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK Author

Hello Brett, dried melon sounds wonderful. I haven't seen that before but will look out for it. Dried fruit is great when you have an urge for something sweet.

Thanks.


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK Author

Hi radhikasree - I've always wanted to do Yoga, but I've never found the time to go to classes. I can try it on the Wii, although it's probably not the same!

Cutting back on sugar will also make a significant difference in the long run.


theastrology profile image

theastrology 4 years ago from New Delhi

You great tips will sure loose my some weight. :)

Anyways interesting and useful hub.


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK Author

Thanks theastrology, I hope you lose your goal weight.

I have to ensure I don't put any weight on as I have a wedding dress to fit into in just over 5 months time. That's a great incentive!


JayeWisdom profile image

JayeWisdom 4 years ago from Deep South, USA

Good advice, Emma, both for losing weight and being healthy. Eating the right foods can help the body's immune system fight off illness, from the common cold to cancer.

I have limited mobility due to arthritis, but my health insurance provider recently added a benefit for senior citizens (and I certainly fit in that category). It's called Silver Sneakers, and a lot of health and fitness clubs in my area take part in the program.

They will tailor an individual's exercise plan to her or his abilities, so I'm looking forward to getting started. I do simple yoga stretches at home, but need supervised strength training to regain muscle tone and strength. Even a small improvement will be helpful and greatly appreciated.

Thanks for a useful and thorough hub. Voted UP, useful and interesting!

JAYE


Emma Harvey profile image

Emma Harvey 4 years ago from Berkshire, UK Author

Hi Jaye, thanks for reading.

You do have to personalize exercise to suit your capability, or what is medically advised. But small steps are good, just to eliminate problems and keep your weight balanced.

It's not necessarily about losing weight but just maintaining it - not putting on those unwanted pounds.

My weight can go up and down a bit, but I keep an eye on it - not from weighing myself, but from how I feel and how my clothes fit.

A bit of healthy eating and movement can help immune systems and well being. Feeling better is motivation in itself.

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