There are certain times in our lives when we’re prone to putting on a few pounds.
Here’s how to jump over the common weight-gain hurdles …from puberty to peri-menopause and beyond.
Puberty
Why? Girls naturally gain weight at this stage because fat cells increase in size and number, says Dr Marilyn Glenville, nutritional expert and bestselling author of Fat Around the Middle (Kyle Cathie Ltd, £9.99).
Puberty creates changes in body shape and periods don’t start until there is enough body fat in place. Teenagers also need more calories than adults to supply the energy they require for growth and shouldn’t be alarmed about putting on weight.
Combat it: Don’t worry. Social pressure and media images don’t help but weight gain at this time is perfectly natural. Faddy and very low-calorie diets send the body into counter-productive starvation mode, reducing its metabolic rate and increasing its fat store, explains Dr Glenville.
Dr Sally Norton, an NHS weight-loss consultant surgeon and founder of vavistalife.com, says we must lead by example. If you obsess about your weight, embark on fad diets and describe foods as good and bad, your children will copy you.
Leaving home/ starting university
Why? A culture of stress, drinking and unhealthy eating means eight in 10 students gain weight during their time at university, according to a recent survey.
“The combination of being able to eat what you want, when you want, managing a budget and newfound freedom, means many young people eat a poor diet, drink too much alcohol and don’t get enough sleep,” explains Dr Norton.
Combat it: Teach your teenagers basic cooking skills before they leave home, she advises. Worryingly, a Sainsbury’s survey showed that more than a third of students can’t even boil an egg!
“Show how it’s possible to eat healthily on a budget. And encourage them to sign up to societies that involve team sports and activities during Freshers’ Week.”
See studentrecipes.com for ideas.
Pregnancy
Why? The average mother-to-be puts on a perfectly normal 10kg during pregnancy “although all women are different and some gain more,” adds Dr Norton.
As well as the baby, placenta and amniotic fluid, that weight includes an extra two litres of blood and fat reserves for energy and breastfeeding.
But, while gaining some extra padding is necessary and healthy, “eating for two” isn’t.
Combat it: “Be guided by your midwife and focus on nutrients rather than weight gained,” says Dr Norton. And stay active: walking and swimming are great.
Marriage or moving in together
Why? A study by the University of Glasgow found newlyweds each gained an average of 4lb to 5lb in the first year of marriage, while people who cohabit gain 3lb to 4lb in three months.
Catherine Hankey, the nutritionist who led the research, said when people get married or cohabit, food can become central to the relationship as couples share meals and treats. “It’s easy to slide into the trap of eating the same size meals as our partners,” explains Dr Norton. And we’re more likely to cook ‘hearty’ meals than if we were eating alone.
Combat it: Get back to basics with portion sizes, avoid getting into a routine of takeaways every weekend, and find exercise you can enjoy together.
A sedentary job
Why? Researchers found the average office employee puts on just under half a stone in their first year. Six in 10 admit their sedentary lifestyle – sitting at a desk for eight hours a day – has contributed to their weight gain with more than half finding it impossible to resist biscuits, sweets and cakes brought in by colleagues.
Combat it: “Sitting is the new smoking because of the impact it has on increasing your risk of heart disease and type 2 diabetes, so make a conscious effort to stand up and move around more,” says Dr Norton. “Use the stairs, walk to a colleague rather than email, and stand up when you use the phone.”
She also suggests taking food into work rather than buying lunch, avoiding the vending machine and, rather than eating at your desk, going out for a brisk walk.
Quitting smoking
Why? Typically, people gain 11lb in the year after they stop smoking, according to research by Deborah Lycett, consultant dietitian and researcher at the University of Birmingham. Smoking speeds up your metabolism so your body burns calories at a faster rate and suppresses your appetite.
Quitters also find food tastes better after they stop smoking and may replace the “hand-to-mouth” action of smoking with snacking.
Combat it: Keep your metabolism high by taking regular exercise and combat hunger pangs by keeping a stash of healthy treats to hand.
Nuts, dried fruit, fresh fruit and veg sticks are ideal. Food tastes better but try not to eat more.
Try nicotine replacement therapy, such as gum or patches, to fight cravings.
Stress
Why? We all admit to reaching for fatty and sugary foods when we are under stress, simply because they trigger the pleasure zones in the brain and make us feel better, says Dr Norton. “And, unfortunately, cortisol (a stress hormone) encourages weight gain around our waist which is very bad for our health.”
Combat it: Eliminating stress from our lives entirely is near impossible, but find healthy strategies that work. So, rather than reaching for cake or an alcoholic drink, head out for a walk or chat with a friend.
Hitting 40
Why? “Our body needs less energy than growing teenagers, or when we were pregnant, breastfeeding or running around after young children… and yet we often carry on eating the same!” explains Dr Norton.
“We also naturally lose muscle mass as we get older. It’s called sarcopenia and we may lose around 8% of our muscle mass per decade – reducing our metabolism and making it harder to lose weight.
“And don’t forget the psychological reasons too – maybe we have less to occupy our time as kids leave home, we may be caring for older relatives, be overstretched in high-pressure jobs or worrying about our own health or finances – all of which can cause stress and overeating.”
Combat it: Try to eat more protein and exercise with weights, advises Dr Norton.
“Women, in particular, simply don’t realise how much ensuring a good protein intake and muscle-building exercise could help us to drop
the pounds.”
And sleep can have a bigger effect on your weight than you might think, she adds. Research has shown that getting a poor night’s sleep has us eating a few hundred more calories during the next day as we reach for high sugar, high-fat foods in our attempts to get an energy boost to combat fatigue.
Menopause
Why? According to the International Menopause Society, women in mid-life typically gain an average of 1lb a year, so a woman entering perimenopause at 45 could easily be 10lb heavier by the time she is 55. The drop in oestrogen levels has the effect of redistributing body fat, so excess pounds tend to settle round the waist as unwelcome “middle-aged spread”.
“Years of yo-yo dieting also catch up with you at this time and it becomes harder to shift excess weight,” says Dr Norton.
Combat it: Most women need about 200 fewer calories a day in their 50s than they did in their 30s and 40s.
“Acknowledge the changes that are occurring and concentrate on nutrients rather than embarking on a faddy diet or calorie counting,” advises Dr Norton.
“It’s vital to also stay active and continue doing weight-bearing exercise which will also protect your bones as well as muscle mass.
“Most importantly, speak to your GP about HRT if you are experiencing menopause symptoms.
“It can really help and the benefits far outweigh the risks,” she adds.
“Research studies have identified that losing just 5% of your body weight can improve your glucose control, helping those with diabetes and perhaps reducing the risk for those on the verge of developing it.”
Something else?
Genes: Obesity-susceptibility genes, such as FTO (a fat mass and obesity-associated gene), exist, making people more likely to give in to hunger pangs and high-calorie foods. But overall scientists say a person’s genetic make-up has a limited effect.
Underactive thyroid: The thyroid affects the metabolism. Too much of the hormone thyroxin causes weight loss, while too little causes weight gain.
Polycystic ovarian syndrome: This causes an imbalance of the female hormones and an excess of the male hormone testosterone, causing weight gain.
Medication: Some antidepressants and corticosteroid tablets, used to treat certain inflammatory conditions, can cause an increase in appetite.
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