Body Weight Control: There is every possibility that everyone must have taken a resolution and that is to lose weight.

We have entered the new year with resolutions to improve our lives, so there is every possibility that everyone must have taken a resolution and that is to lose weight. "Weight gain" is not inevitable. Here are some practical measures to prevent weight gain and the reason for weight gain every year. Adults gain weight slowly as they age, and generally average 0.5 to 1 kg each year. Although it does not seem like a lot every year, it increases to 5 kg in a decade. Due to the slow-but-steady rate of weight gain, many of us do not notice our increased weight until the age of 50.

Why do you gain weight?

As we age, very small, gradual lifestyle changes and age-related biological changes increase our weight. Our physical activity decreases. Due to long working hours and family engagements, we become more inactive and get less time for exercise, which means we burn fewer calories.

Apart from this, the way of our diet changes as we age. Due to busy work and family schedules, we sometimes consume packaged and fast food. These diets are high in sugars, salts and unhealthy fats. Later in life, when the financial situation improves, we may get into the habit of eating out, which can harm our health.

Weight gain is also related to lack of sleep. Due to busy lives and use of screens, we do not get enough sleep. This disturbs the energy balance of our body, increases appetite, creates a craving to eat something and reduces our energy.

Weight gain also occurs due to increased stress. Economic, family and work-related stress increases the production of cortisol in our body, which increases food cravings and increases fat.

Around the age of 40, our muscle mass naturally decreases, and fat starts increasing. Muscle mass helps determine our metabolism rate, so when our muscle mass decreases, our body starts burning fewer calories at rest.

Practical steps to prevent weight gain

1. Aim to eat most of the food at the beginning of the day and reduce the amount of food. Eat less food at night than during the day. Low-calorie or light snacks increase hunger throughout the day, especially the appetite for sweets. The morning meal burns 2.5 times more calories than the evening meal. Therefore, putting more emphasis on breakfast than dinner is also good for weight management.

2. Eat more vegetables and fruits. Eat a high-fiber, nutrient-dense diet, which will make you feel full and satisfied. The meal should also be balanced and include a source of protein, whole grain carbohydrates and healthy fats to meet our dietary needs.

3. Connect

with nature Natural Recipes – Eat fresh vegetables, fruits, honey, nuts and seeds. In their natural state, these foods deliver the same amount of pleasure in the brain as ultra-processed and fast food, helping you avoid unnecessary calories, sugar, salt and unhealthy fats.

Find ways to incorporate physical activity into

your routine—such as climbing stairs instead of lifting weights—and challenge yourself to exercise. Prefer variety, because doing the same kind of activities every day often bores the mind.

5. Prioritise sleep:

Aim to get at least seven hours of uninterrupted sleep every night and stay away from screens for an hour or two before bedtime will help in getting good sleep.

6. Measure your weight regularly Getting

into the habit of measuring your weight every week is a guaranteed way to avoid weight gain. Aim to measure your weight on the same day, at the same time and in the same environment every week and use the best quality machine that suits your needs.