Fitness and health.

  FITNESS TIPS EPISODE 3. 

ALL ABOUT WEIGHT GAIN.

What is weight gain? It's basically an increase in one's body weight which can involve an increase in muscle mass, fat deposit or excess fluids like water.

What are some of the basic causes of weight gain? 

 1)Food- people mostly gain weight by eating foods rich in calories like  junks and fast foods.

2) Genetics- it is mostly passed from one generation to another.

3) Being less physically active- whereby one rarely works out or he/she is fully enclosed in a work environment such as office workers who mostly sit down working the whole day.

4) Stress, depression or anxiety - all these mostly make people find comfort in eating or being inactive by locking themselves up alone.

5) Lack of sleep - research suggests that the less sleeping hours one gets the more increase in hunger and appetite one gets for foods rich in calories such as carbohydrates.

   Some of the effects of massive weight gain.

1) May result to hypertension (high blood pressure) - which is as result of the compression of the kidney by fat in and around it 

2) May result in diabetes - blood sugars are normally high when one's appetite is increased caused by increase in weight.

3) May result in coronary heart disease - stomach fat results in high blood sugar and pressure which poses a risk to the heart.

4) May result in stroke -being overweight leads to excess circulating lipids, high cholesterol and elevated blood glucose all of which harms the blood vessels of the brain causing blood clots ending into a stroke.

5) May result in gallbladder diseases - with excess weight means more fat intake in the body . It may get troubled when it comes to digestion of these fats hence resulting in gallbladder disease.

6) May result to low self-esteem, depression or anxiety - which makes most people shy away from getting help 

7) May result in body pain and difficulty in physical functioning such as taking a walk or cleaning.

8) May result in certain types of cancers - research shows there is a direct link between excessive weight gain and cancer. Some of the cancers associated with it are kidney, colorectal and pancreatic cancers.

9) Death tends to be the ultimate result of all these effects if not treated earlier, sad to note.

Some of the symptoms of massive weight gain.

1. Abnormal menstrual cycle for ladies.
2. Constipation as a result of gallbladder issues.
3. Difficulty in breathing brought about by heart issues.
4. Fatigue due to lack of enough sleep.
5. Shortness of breath also as a result of heart issues.
6. Swelling of some body parts as a result of body pain and difficulty in physical functioning.
7. Change in one's physical appearance.

Note:- At times these symptoms may not necessarily mean you have gained weight. It might be as a result of other health underlying issues.

Some of the ways on how to control weight gain.

1) Being more active in your daily routine - this can be made possible by maybe enrolling into a gym program , by walking for an hour weekly or doing house chores.

2) Taking track of your food consumption for a while - this can be done by checking your calories intake regularly.

3) Taking note of nutrition labels especially when purchasing edible goods - most labels are written fat free confusing people with sugar free while in real sense both contain calories on the basis that excess sugar is stored as fat in the body.

4) Avoid takeaway foodstuffs as much as possible - this is because most of them are flavoured with items rich in sugars and fats to make them appealing and delicious. All these entails excess calories.

5) Regularly step on the weighing scale - this is to help you keep track and record your progress. At some point it may act as a motivational factor towards your dreams and goals.

6) Maintain a balanced diet - the main aim for this is to help you balance on the amount of calories intake and nutrients into your body. 

7) Last but not least ensure you have enough sleep and reduce stress - this will help reduce hunger and appetite as stated there before especially when you wake up. 

     They say knowledge is power and wealth. With all this information we can improve our lives by staying fit and healthy.

    You can check out some of my fitness videos on this link https://youtube.com/channel/UC7YKxxMYU1N-UQWUgOpayEA apply them and hopefully you will see your desired results .

  Feel free to share & comment.