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Strategies to Prevent Weight Gain

During the current pandemic, we have found ourselves restricted to our homes, with many of us spending long hours in our home offices for the workday. While this has altered our lives in various ways, one of the less welcome changes this sedentary lifestyle has brought about is weight gain. You may have found that while your favorite pair of jeans once zipped up easily, it is now difficult to barely get them over your hips. If you’re like the many people that have noticed weight gain during the current pandemic, it is likely that you’re interested in strategies that you can use to prevent weight gain.
Today, We will be discussing strategies to prevent weight gain that you can incorporate into your daily life. While many adults experience a gradual increase in weight over time, this change doesn’t have to be inevitable. By simply making a few gradual lifestyle changes, you can stop gaining weight and perhaps even lose some weight with time!
Adding Muscle to Stop Gaining Weight
One of the best ways to prevent weight gain is to boost your metabolism by increasing muscle mass. In fact, experts recommend strength training a few times a week to both retain and build muscle over time. Due to the fact that muscle is metabolically active, you should be physically active every day with additional resistance training two to three times a week.
Remember, by being active you can enjoy more calories without gaining weight as long as you choose those calories wisely. You should also work to switch up your fitness routine every six to eight weeks in order to keep your body from getting too accustomed to a specific workout. For you to successfully prevent weight gain, the routine needs to be challenging.
Eliminating Bad Habits That Cause Weight Gain
One of the most common mistakes people make when trying to lose weight or halt weight gain is neglecting to eliminate the bad habits known for causing weight gain. No matter how much one exercises, there are some bad habits that will make preventing weight gain nearly impossible if they aren’t eliminated. If you want to prevent weight gain, you should consider cutting back on these bad habits which include:
Not taking time for physical activity
Skipping breakfast
Mindless eating
Drinking too many sweetened drinks or alcohol
Eating on an irregular basis
Reaching for second helpings
Eating too many simple carbs
By eliminating these bad habits from your day-to-day life while incorporating the other weight gain prevention strategies on this list, you will see a greater return on your hard work over time! Think about your daily habits carefully and try to identify areas where you can make a positive change. It’ll pay off in the long run!
Get Enough Sleep
Believe it or not, getting an adequate amount of sleep significantly impacts weight control. Sleep deprivation, studies suggest, appears to be a major risk factor for weight gain in adults and may even interfere with weight maintenance in your efforts to prevent weight gain. This is, in part, due to the fact that inadequate sleep seems to lead to higher levels or a hormone known as ghrelin. Ghrelin is known as the “hunger hormone” because it increases appetite.
Additionally, those with irregular sleep schedules also tend to have lower levels of leptin – a hormone necessary for appetite control. By maintaining a good sleep schedule and getting plenty of rest, you can significantly impact your ability to prevent weight gain, so be sure to get plenty of uninterrupted rest every night!
Stay Hydrated to Prevent Weight Gain
Finally, when it comes to strategies to prevent weight gain, one of the most impactful is staying hydrated. Drinking plenty of water is helpful in preventing weight gain for a few different reasons. For one, staying hydrated promotes fullness, which can go a long way in helping you keep your calorie intake in check, especially if you drink a glass or two of water before each meal. Secondly, drinking water has been shown to slightly increase the number of calories that you burn throughout the day, effectively increasing your metabolism. Drinking plenty of water is central in the battle to prevent weight gain!
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