Los momentos más comunes en que las personas aumentan de peso en la vida
Realmente no importa la edad que tenga: si consume regularmente más calorías de las que quema, aumentará de peso. Pero hay ciertos momentos en su vida en los que aumenta la probabilidad de un aumento de peso no deseado. Comencemos con esos días universitarios:
Aumento de peso de los quince de primer año
La universidad es un momento emocionante para los adultos jóvenes y también es un momento en el que las personas tienden a aumentar de peso. Un estudio de la Universidad de Cornell mostró que el estudiante de primer año promedio ganó más de cuatro libras durante las primeras 12 semanas en el campus.
Para muchos estudiantes de primer año, la tentación de disfrutar de la comida chatarra y apilar las porciones en el comedor conduce a este aumento de peso. Otra razón por la que los estudiantes de primer año de quince es disminuir la actividad física y combinar el tiempo de estudio con el tiempo de comer bocadillos.
Consejos para evitar a los quince
- Mire el tamaño de sus porciones en el comedor. Elija ensaladas, vegetales verdes saludables, carnes magras y pan integral. Limite las papas fritas, los refrescos azucarados , los postres y los alimentos fritos.
- Tenga bocadillos saludables a mano. No compre bolsas gigantes de papas fritas grasosas, chips de tortilla y bollos de queso. Si tiene un refrigerador, puede conservar verduras recién cortadas y salsa.
- Elija galletas integrales, pasteles de arroz, nueces y frutas frescas. Si desea los refrigerios ricos en calorías y de mala nutrición, cómprelos en bolsas de una sola porción para que pueda controlar su consumo de calorías.
- Cíñete a las bebidas saludables. Los refrescos azucarados no tienen más valor nutricional que las calorías que pueden acumularse rápidamente. En su lugar, beba un par de vasos de agua entre comidas.
- Haz ejercicio. El tiempo de estudio es necesario, pero debes mantenerte activo. No necesitas ir al gimnasio ni hacer nada extremadamente agotador.
- Camine por lo menos 30 minutos cinco días a la semana. Es una manera fácil de mantenerse activo y quemar calorías adicionales.
Aumento de peso en pareja
The next stage that often brings on additional weight gain is when you get married or move in with your life-partner. While married people tend to be healthier than single people, there is also a tendency to gain weight.
Why does this happen? It may be due to a reduction in physical activity because it’s tempting to stay home and snuggle on the couch with a nice glass of wine. Also, when some people find a partner, they may no longer feel the need to pay much attention to their weight. Another reason may be due to the desire to take care of each other and indulge in comfort foods together.
Tips for Avoiding Weight Gain After Marriage/Moving in Together
- Get off the couch. Make the time for physical activities that you can enjoy together. You might want to consider joining a health club together or making a commitment to walk or run for at least 30 minutes five days per week.
- Choose healthy, low-calorie foods and watch your portion sizes at mealtime. Serve a big salad as a meal a few times per week and avoid fried foods and high-calorie desserts.
- Indulge each other in sweet words and kisses rather than candies and rich foods.
- Take a cooking class together and learn how to prepare healthy and delicious meals at home. Sharing the cooking and meal planning for two will help you keep each other on a healthy diet.
Weight Gain During Pregnancy
Weight gain during pregnancy is normal, and it may take more than a year after the birth of your baby to lose all that extra weight. It isn’t always easy, though. If your eating habits changed during the nine months of pregnancy, you’ll have to change them back to return to your healthy weight.
Tips for Weight Loss After Pregnancy
- Breastfeed. Moms who breastfeed tend to lose weight more quickly than mothers who don’t.
- Engage in post-partum exercise. It’s necessary for regaining pre-baby levels of fitness.
- Choose nutritious foods like fruits, vegetables, lean meats, whole grains and legumes to get the calories you need.
- Stay away from junk foods and high-calorie snacks. Remember that you’ll be a role model for your child’s eating patterns.
- Don’t expect too much too soon. Supermodels can give birth and be back in a bikini in a month or two, but most of us take a lot longer.
- Be kind to yourself. It can take up to a year to lose the post-baby weight, so relax and don’t give up hope.
Holiday Weight Gain
The holiday season is the next time when we tend to gain weight — it’s a typical time to put on an extra pound or two. That may not seem like much, but it adds up over the years.
Many people indulge themselves with the good intentions of making New Year’s resolutions, but why not get a head start in January and stay healthy during the holidays?
Tips to Avoid Holiday Weight Gain
- Eat a light and healthy snack before going to holiday parties so you are less likely to eat too much after you arrive.
- Don’t hover around the buffet table where the sights and smells of delicious treats are too tempting.
- Keep your exercise program going. If you do indulge in a few treats, you may wish to increase your daily exercise time to burn off the extra calories.
- Keep your alcohol consumption in check. Alcohol has extra calories you don’t need, and large amounts can deplete thiamin and folate in your body.
- Hydrate. If you’re determined to indulge, make sure to drink a glass of water between every adult beverage.
- Offer nutritious foods at holiday meals. Greens and colorful fruits and vegetables are festive, delicious and healthy.
- Don’t pour on the extra sauces and gravies, which add lots of extra calories. Keep your dessert portions small.
Weight Gain During the Middle Years
Middle age begins at age 41, and it can be a fascinating time. The kids are older and maybe even out of the house. Your career and professional goals are being met, and life (and physical activity) may start to slow down a bit.
A slower lifestyle pace may be nice, but this isn’t the time to decrease your physical activity. Don’t start eating too much junk food now, either. Obesity in middle age leads to chronic health problems like cardiovascular disease, diabetes, and dementia later in life.
If you’re already overweight or obese, this is the time to lose weight because the rest of your life depends on it.
Tips for Avoiding Weight Gain During Middle Age
- Keep physically active. Exercise not only burns calories but prevents muscle loss. The bigger your muscles, the more calories you burn.
- Journal. If you are overweight or obese, it is time to get serious about your weight. Use a food diary to track your meals.
- Get help. If you’re not sure how to eat right, speak with a dietitian or nutritionist.
- Eat at home. Now that the kids are gone you might find yourself dining in restaurants more often. People who frequently eat in restaurants have a tendency to have problems with weight gain.
- Watch your portion sizes and make healthy choices. Share your meals or take half of them home with you.
- Continue to choose nutritious foods:
- Eat at least five fruits and vegetables each day.
- Eat fish and lean meats.
- Enjoy healthy nuts like almonds and walnuts.
- Choose whole grains. Avoid greasy foods, fried foods, sugary foods and don’t overindulge in junk foods.
Menopause and Weight Gain
Menopause is a time of change, both physically and emotionally and many women have trouble with weight gain during this stage. Exercise is critical now; you need to stay active to maintain a healthy weight and keep your bones strong. Choose nutritious foods like soy, broccoli, and cauliflower — they may help reduce your risk of breast cancer. Keeping a healthy weight will also lower the risk of cardiovascular disease and diabetes.
Tips to Avoid Menopausal Weight Gain
- As always, choose healthful foods and watch your portions.
- You will require fewer calories as you age. If you don’t decrease your calorie intake or increase your activity levels, you’ll gain weight.
- Some diet changes and dietary supplements might give you some relief from menopausal discomfort.
- Increase your fruit and vegetable intake and think about taking dietary supplements like soy, red clover, vitamin B-6, vitamin E, and omega-3 fatty acids.
- Calcium supplements with vitamin D may help keep your bones healthy. You should start taking calcium supplements long before menopause.
All these tips to prevent weight gain are useful at any age and any stage of your life. If you follow them all, you may be able to stay healthy, happy and physically fit.