Introduction

💡Did you know?
More people die every year because of obesity than they do from HIV/AIDS

Yes, you read that right. Body weight is the silent killer that we as a society don’t seem to be paying enough attention to. The problem is not just a global concern, it is a problem back here at home too. Results from the National Family Health Survey (NHFS-5) show that 1 in every 4 Indians is overweight. What’s even more concerning is that the problem is way worse for urban India, where 1 in every 3  Indians is overweight.

The problem starts with the basics. Most of us don’t even seem to have a good basic understanding of how our bodies work. So let’s start with the basics. Let’s try to understand what causes weight gain in the first place.

When it comes to weight gain, some factors are within your control and can be adjusted with lifestyle changes (and with a bit of effort and commitment, of course) but some factors are more deeply rooted and might require ongoing management with a professional rather than a simple fix. Think of these as faulty wiring in your house. Sure you can poke around and try to fix it, but it’s always best to consult a professional.

Diet

One of the most fundamental concepts in nutrition is very straightforward - when we consume more calories than our bodies need, the excess energy is stored as fat, leading to weight gain. With this it’s not too difficult to guess what’s leading to the rising weight fain numbers in India – we are eating more but our activity levels are the same (or even reducing for some of us).

This imbalance is the key reason for weight gain for as vast majority of us. This growing imbalance can be explained by many things but two key factors clearly stand out: 1. As we have progressed economically, we have simply started eating more - both in restaurants and at home. 2. Consumption of ultra-processed foods has increased significantly. Ultra-processed foods are very calorie-dense and nutrient poor¹. On top of this, they keep you hungry and wanting for more. To put how calorie-dense these foods are in perspective, compare the calorie content of your favourite chips packet to that of a roti or a bowl of chickpeas – the difference is staggering.

☢️ The dangers of 'healthy' snacks
Even if you opt for the food marketed as ‘healthy’ or ‘nutrient-rich’, consuming more than we need can and will lead to weight gain. I have often seen my clients thinking that they were making healthy choices, only to discover their ‘healthy’ snacks were loaded with hidden sugars and unhealthy fats.

Lifestyle And Social Factors

Sleep

I still remember how during my college days, my body weight used to keep changing in sync with my semester exam schedule. All those all-nighters didn’t just earn me a degree—they also earned me a few extra kilos every 6 months or so.  

Your body needs rest to function properly. Inadequate sleep can throw your metabolism off track, making it harder to shed those extra kilos. A study² with 10 overweight people found that those who slept 5.5 hours a night lost 55% less fat and 60% more muscle compared to those who slept 8.5 hours. Irregular sleep patterns can disrupt your metabolism and lead to weight gain. Try limiting screen time before bed, cutting back on caffeine, and establishing a regular bedtime routine to improve sleep quality.

Trying to keep your body healthy with inadequate sleep is just like running a marathon empty stomach—it just doesn’t end well.

Stress

Stress can be a real pain in the neck, and sometimes, it feels like the only solution is drowning your sorrows in a tub of ice cream. If you've had a rough day at work, deadlines looming over your head like dark clouds, and all you can think about is reaching the snack drawer for some instant relief. 

Now, here's the catch: long-term stress can also indirectly take a toll on your body weight, thanks to everyone's least-favourite hormone, cortisol. When you're constantly stressed, cortisol levels remain elevated, leaving you feeling hungry and craving all kinds of food in the hopes of finding comfort.

Activity Level

A sedentary lifestyle is like hitting the snooze button on your metabolism, making it sluggish and prone to weight gain. Regular exercise is the alarm clock that wakes it up and gets it working smoothly. Most of us spend hours sitting at our desks, followed by evenings lying down on the couch, binge-watching Netflix. It's a recipe for making your metabolism sluggish and consequently increasing your body weight. And if your idea of physical activity is lifting the TV remote, well, I have some bad news for you - you’re not exactly burning off those extra calories.

But wait, there's more! Surprisingly, exercise itself can sometimes backfire on your weight loss efforts. Ever finished a workout only to find yourself extremely hungry and reaching for the nearest snack? It's a common issue, but with a bit of mindfulness, you can avoid undoing all your hard work. Opt for nutritious pre and post-workout snacks and watch those portion sizes. It's all about finding the right balance.

Biology

Sometimes, your body has a mind of its own and The “happy weight” of your body might be more than you’d prefer it to be and it will want to return back to that weight, kind of like how a rubber band always returns to its starting point no matter how far you throw it. If you understand this, it can help you set SMART goals (Specific, Measurable, Achievable, Relevant and Timebound). While you can't change your set point overnight, you can lose weight and keep it off by avoiding fad diets and losing weight slowly which may change your set point. Over time, these habits can help push your set point to an ideal range.

Your genes can play an important role in your weight, similar to how some people are naturally morning people while others are night owls. If people in your family tend to gain weight easily, it’s highly likely that you have inherited those genes. Also, medical conditions like hypothyroidism or PCOS can slow down your metabolism, with one of its side effects being weight gain. But don't lose hope! Working closely with healthcare professionals like endocrinologists, gynaecologists and clinical dietitians can make a big difference. Medications, a personalised diet, and exercise plans tailored to your specific medical condition can help.

Life Stages And Medication

Pregnancy

Pregnancy can be a beautiful journey but there's always a possibility of putting on some extra weight during this time. Weight gain during pregnancy is completely normal for both the mother and the baby, however, those extra kilos can be very difficult to shed postpartum. Even though some weight is naturally lost after childbirth, the weight that remains is the challenging part to lose. The key is to focus on a non-restrictive diet that promotes breast milk production and to keep weight loss goals in mind.

Age

As you are ageing, your metabolism slows down which leads to your body burning fewer calories when at rest. This slowdown of metabolism along with the natural loss of muscle mass can make weight gain easier. But you can't always blame it on the body clock as metabolic decline can cause 4-6 kg weight gain, but not 20-30 kgs. It's your lifestyle that's causing the weight gain.

Medications

Some medications like antidepressants, antipsychotics, and corticosteroids have side effects of weight gain as they tend to increase the appetite, alter metabolism or even cause fluid retention. If you see that your weight is increasing after consuming these medications, you can consult your doctor. They may be able to adjust the dosage or switch you to a different medication with fewer side effects. However, make sure to stay active and keep an eye on your diet to counteract these unwanted side effects.

Endnotes

At the end of the day, understanding the main reason behind your weight gain is the first step in tackling it. It's like being a detective, piecing together the clues to solve the mystery of those extra pounds. Maybe it's the late-night snacking habit you've developed or the way stress makes you reach for comfort foods. Perhaps it's the medication you started taking or the fact that you're not getting enough sleep. Whatever the reason, once you identify it, you can start to make changes. It's not about overhauling your entire life overnight; it's about making small, conscious choices that add up over time.