I started to get fat what to do. Strongly, sharply gaining weight

Listed below are common causes of rapid weight gain. They will help you answer the question of why I gained weight dramatically. Some of them may be unexpected.

Reasons for rapid weight gain: Top 10

1) You stopped dieting

If you stopped sitting on a strict diet, having achieved your goal of losing weight, then later, returning to a normal diet, you will inevitably gain weight.

The body will begin to accumulate reserves, in case "hungry times" come again. This is how a protective mechanism works, which for many centuries allowed a person to survive in conditions when there was a lot of food in the season and starving in the winter.

For this reason, in order to lose weight, you need to use balanced diets that ensure that the body receives all the important nutrients.

2) You stopped exercising

You may not have eaten more, but you used to exercise. And having stopped doing this, they did not change their eating habits. It is clear that with active physical activity the body burns more calories. Therefore, it is not surprising that you have gained weight.

It will be helpful to play sports again if you enjoy the process. If you are not a fan of heavy loads, walk for at least half an hour a day. And do not forget to change the nutritional value of the diet in accordance with the new regime. physical activity!

3) You are pregnant

A set of one or two kilograms can be caused by pregnancy. If unexpected irritability, morning sickness is added to a couple of kilograms, then you should go to the pharmacy for a pregnancy test.

4) You do not sleep well at night, or the amount of sleep is not enough

Scientific research proves that poor sleep quality can lead to weight gain.

Those who stay up late often eat at night or chew something all the time until they go to bed. The desire to eat in this case is explained by the fact that lack of sleep leads to biochemical changes in the body that stimulate the feeling of hunger, while you should already be sleeping.

Try to go to bed early, and if you want to eat something after dinner, it should be a light, low-fat product - kefir, fruit.

5) Your food has hidden fats

If you go to restaurants very often because your social status or work requires it, this is the most likely reason for the extra pounds. Side dishes, meats, salads, all kinds of desserts... You can't do without oil for a good taste, even if at first glance it is not there. From store-bought products, hidden fats are found, for example, in sausage, biscuits, cheese, and chocolate.

If you eat between meals something light, but in large quantities, without changing the diet in the main meal, then more calories are eaten during the day than you think, and this can lead to weight gain.

Based on the above, try to go to restaurants less often. And when you buy products in the store, do not forget to look at the packaging for how much fat they contain. And remember, if you've eaten well and are still hungry, you may just be deficient in some vitamin or mineral.

6) You eat too late

Do you have breakfast after 10 am with hot chocolate and a sandwich with butter and marmalade? What mistake! The rest of the day is not enough to use it all!

Do you have lunch after 3 pm and dinner after 8:30 pm? Participate in an aperitif (with alcohol and saltine crackers) until 11 p.m. every Friday and Saturday? At night, metabolism slows down and what your body did not have time to process during the day is deposited in the form of extra pounds. Therefore, wanting to have slim figure, you should have breakfast at 7-8 o'clock in the morning, and dinner no later than three hours before bedtime.

7) You are premenstrual

There is no reason to panic if you have gained one or two kilograms in the middle of your menstrual cycle. You should know that weight fluctuation in this case is normal. It is quite common that after ovulation a woman weighs a couple of kilograms more than before.

This is due to water retention in the body, the stomach may swell a little, and the chest may become heavier. But after menstruation everything will be back to normal.

8) You are a lot of nervous

Stress leads to an increase in appetite and a desire to chew, and therefore can lead to excess weight.

Instead of having a normal meal, do you chew something at your computer? This way of eating prevents you from getting a feeling of fullness, and as a result, you continue to chew.

In addition, cooked meals are more balanced, and snacks are often high in sugar, salt, and fat. This may be good for calming the nerves, but not for the figure.

So if you can't stop yourself from chewing in a stressful situation, put something low-calorie under your arm, such as pieces of chopped fruit or vegetables. Checked: what lies next to the computer is eaten imperceptibly during operation, whatever it is!

9) You recently quit smoking

If you've quit smoking, it's very possible that you're unknowingly chewing something in between meals to distract yourself from thinking about smoking. Instead of a cigarette, you put food in your mouth.

This is a very common reason why people gain weight after quitting smoking. In this case, a way to replace harmful crunchies with fruits and vegetables will also help. This will not only distract you, but also help cleanse the body of accumulated toxins.

10) You have health problems

Certain medications are known to cause weight gain. One of them, for example, is cortisone.

It is also possible that you have hypothyroidism (an underactive thyroid gland). Such a hormonal problem can be the cause of fullness.

These 10 possible causes fast weight gain will surely give you new information to look for. In any case, if the weight does not stop increasing, you should consult a doctor.

To effectively get rid of unnecessary accumulations of fat, you need to adjust the diet and choose the right exercises. Diet and physical activity cause the organs and glands to secrete hormones that burn fat. So if these two strategies are effective diets and exercise - do not work, it makes sense to consult a doctor and look for the true cause of weight gain, which, according to the site, may well be one of those described below. So, why do we get better, even if we lead the right lifestyle, and by what signs and features of weight gain can we calculate its cause?

4 causes of weight gain and their characteristics

If you have significantly reduced your calorie intake and increased your level of physical activity, but body fat still can not be removed, it is worth considering whether this is the cause of failures internal organs and glands that produce hormones that promote weight loss or gain.

So, below the site will talk about these four reasons for weight gain and their characteristic features that will help to suspect "malfunctions" in a particular organ:

• "adrenal" weight gain;
• "liver" weight gain;
• "thyroid" weight gain;
• "ovarian" weight gain.

Characteristic features of "adrenal" weight gain

The adrenal glands are responsible for the body's fight-or-flight response that occurs in response to stress. If the adrenal glands are disturbed too often by stressful situations, this can lead to an imbalance of hormones and disrupt various functions of the body, including the sleep-wake cycle, making it difficult to wake up and fall asleep. The adrenal glands secrete the stress hormone cortisol, elevated levels of which lead to weight gain in the middle part of the body (the so-called "cortisol belly").

The appearance of fat in the abdomen and waist is possibly the reason for the disruption of the adrenal glands.

If you suspect that your adrenal glands or stress may be the cause of your weight gain, consult your doctor and try to reduce your stress levels, for example, through yoga and meditation.

Symptoms of adrenal dysfunction include:

• fat deposits in the abdomen and waist;
• "full" face and neck;
• relatively thin arms and legs;
• increased blood pressure;
• weakness of muscles and bones;
• high blood sugar;
• mood swings, irritability or depression.

Characteristic features of "liver" weight gain

A properly functioning liver is an important part of health and wellness. If it fails, fat begins to accumulate in the abdomen. Also problems with high blood sugar (including diabetes), high cholesterol levels and high pressure blood. The accumulation of toxins in the liver can also lead to joint pain, allergies, skin problems (including acne), and body odor.

Liver disease can be either genetic or acquired as a result of exposure to various factors, including viruses and alcohol abuse. Therefore, if you notice that your tummy has begun to rapidly grow fat, seek medical help - perhaps the cause of weight gain is not enough effective work liver.

Characteristic features of "thyroid" weight gain

The rate at which the body uses energy is regulated by the thyroid gland, producing hormones that control the rate of metabolism. If the thyroid gland is not active enough, weight gain will be observed even with a decrease in the number of calories consumed.

A common cause of sudden weight gain is an underactive thyroid gland.

Also, a reduced activity of the thyroid gland may indicate:

• weight gain;
• muscle weakness;
• constipation;
• hair loss;
• slow heartbeat;
• dry skin;
• hoarseness;
• depression;
• constant fatigue;
• irregularity of the menstrual cycle.

Regularly visit an endocrinologist in order to recognize malfunctions in the thyroid gland in time and correct its work.

Characteristic features of "ovarian" weight gain

This reason for weight gain is typical for women who have problems with the ovaries may be an indicator of hormonal imbalance. Signs of a malfunctioning ovary include unexplained weight gain in the lower body, PMS, missed periods, persistent constipation, and excessive cravings for chocolate or dairy products.

If you are suffering from pain in the ovaries or you notice changes in the menstrual cycle and weight gain in the lower body, seek help from a gynecologist.

Not all reasons for weight gain are listed above. There are other diseases that explain the dramatic weight gain in men and women. Therefore, if you suddenly began to recover and cannot lose weight, the site recommends consulting a specialist.

Every third person on the planet suffers from extra pounds, but why is this happening? And the thing is that people are always in a hurry somewhere and do not pay due attention to their diet.

Because of this, the metabolism in the body is disturbed, which leads to obesity. There are 10 reasons why a person gets fat.

1. More than 40% of people on our planet are gaining extra pounds on "nervous grounds". In a stressful period, a person shows an incredible appetite, which leads to obesity. In such cases, you should contact a psychologist to prescribe sedatives for you.

2. People who work in the office sit at the computer monitor all day, then get into the car and drive home. There they will have a plentiful dinner and a soft sofa. They don't realize that they've done very little movement throughout the day. It is best to get a tracksuit out of the closet when you get home and go to the gym.

3. Another reason for gaining extra kilos is physical inactivity. The body of a person who eats a lot and moves little, accumulates a large number of calories. You need to get rid of them. For this, the best means is walking, dancing, cycling or fitness.

4. Many people often pay attention to the genetic factor in the family. If your relatives are large, and the table is bursting with dishes every time, then this is far from an indicator that you will also reach their size. You should break family stereotypes and eat right.

5. One of the 10 reasons why a person gets fat is the increased production of certain hormones. In such cases, a person takes excess weight, jumping high arterial pressure, in men, libido decreases, and in women, the menstrual cycle gets off. In such cases, you should consult a doctor, because such indicators are harbingers of a serious illness.

6. Weight gain can also be one of the signs of diabetes. You should not delay the trip to the endocrinologist and the delivery of some tests. After all, timely treatment is the key to your health.

7. A person may start to get fat, suffer from constipation, feel constant fatigue - this can be caused by a small amount of necessary hormones in your body. The reasons can be different, so get your thyroid checked.

8. In half of women with the onset of PMS, appetite may increase sharply, drowsiness and irritability may appear. All this will immediately pass as soon as the menstruation ends. But after that, you should check the hormonal background, because if it is violated, the woman gets fat.

9. A person gets fat due to the fact that he has chronic diseases of the kidneys, heart, and improper functioning. digestive system. Overweight appear due to edema that accumulates in your body.

10. The tenth reason why we get fat on our list is a hormonal shake-up. These are women who are expecting a child and teenagers at the age of puberty. During such periods in human body several systems are rebuilt simultaneously, and weight fluctuations also occur.

Are you completely satisfied with your figure? No, you are not fat. You go to the gym, swim in the pool. But over the winter, some deposits have grown on the sides, a friend lovingly calls them “dumplings”. No matter how much you puff with the barbell, the “dumplings” hold on. A month later - vacation, beach. And now you don't look perfect in a T-shirt. What to do? First, figure out how you eat.

Go over your typical day in memory, take the most harmful habit (gluttony on weekends? Beer with pretzels?), getting rid of which will give maximum effect. Work on this task for a week, and on the next one, connect the second one. Trying to get rid of several habits at once will fail. Below we give six examples of how men usually eat. Nothing extraordinary, so many do - but that's where the "dumplings" come from. See if your signs of the day are on this list, and read simple tips what to do with all this.

HABITS 1: SKIP MEALS

If you don't eat lunch, you'll overeat at dinner. And do not expect that you will endure. Willpower is a function of the brain, and it needs glucose to work. If you skip your regular meal, your nervous system just not enough power to keep you in your hands.

How to get rid of: It's just as simple. Divide the number of calories per day into three main meals of approximately 500 kcal and two snacks of 100-200 kcal. If you go to the gym and spend a lot of energy, choose for yourself with a trainer individual program nutrition. The main thing is to eat regularly and not bring yourself to acute hunger. Restriction leads to overeating.

HABITS 2: EAT FAST

In an experiment published in the American Journal of Clinical Endocrinology & Metabolism, 17 men ate a hefty glass of ice cream. Some were given 10 minutes to do it, others enjoyed half an hour. So, scientifically speaking, the level of hormones that signal to the brain that it’s time to stop eating was higher in the second group after this glass than in the first. In simple terms, the latter were already full, while the former required supplements.

How to get rid of: Eat slowly and enjoy your food. Put down the newspaper. Try breathing exercise yogis: inhale slowly, counting to five, then exhale, also counting; repeat 3-5 times before meals. At least calm down and focus on your feelings.

We hope your lifestyle has nothing to do with this photo.

HABITS 3 AND 4: EAT IN FRONT OF THE TV AND THEN FALL ASLEEP

In fact, these are two bad habits, and even harmfully combined. Studies confirm that people who eat in front of the TV (or, for example, read at the table - in general, distract from eating), consume more calories (almost 300 kcal per time on average) than those who do not have such a habit. And a dream in front of the TV is not a dream at all, but a faint. Waking up in a sweat in a couple of hours, you will crawl into bed, you will toss and turn for a long time - that is, you will not get enough sleep. And here are the results of one experiment conducted in Chicago: healthy sane men who slept 5.5 hours consumed an average of 200 kcal more the next day than the same men who slept 8 hours. So don't eat in front of the TV. Don't watch TV at night. Do not watch TV just like that, mindlessly switching channels - choose a certain program or movie, and turn off the box when finished. Better yet, take a walk at night.

HABITS 5: FAT ON THE WEEKEND

And now about rats - where without them? This time, in an experiment, scientists used caudate animals to study the effect of palmitic acid on leptin, a hormone that regulates appetite. Palmitic acid is included in most animal and vegetable fats, which are likely to be rich in your weekend meals. “We found that saturated fat blocks the properties of leptin for up to three days after ingestion.” says study author Deborah Clegg of the University of Texas. We explain: if you overeat on the weekend - for another three days you will suffer from the desire to repeat this sin. Well, or repeat.

How to get rid of: One sumptuous dinner on Saturday is not a sin. Only let it be a turkey with whole grain bread and a bunch of vegetables, fish or seafood.

HABITS 6: EAT SALTY

Sodium is tricky: it makes us eat more and more. Everything happens quickly: a bucket of popcorn at the movies, crisps at the stadium, peanuts at the bar. And in 100 grams of that popcorn, by the way, up to 400 kcal - as if Big Mac ate ​​it.

How to get rid of: The desire to eat something salty passes after a couple of weeks of a diet low in white poison. Few men are ready to change their favorite snacks for carrots, but still try: maybe it will be enough for you to just crunch. And when you cook for yourself, remember: it is better to undersalt. For some reason, it takes much less harmful white substance to correct undersalting in a plate than if you add salt “as it should” during cooking.

HABITS 7: DRINK

Here's an exercise for you tonight: write down how much beer, wine and other alcohol you drink per week, and calculate how many calories it is. I think you will be surprised. Just two beers a day is over 2,000 calories a week. It's like you lived for seven days and ate eight of them.

How to get rid of: Try not drinking at all for at least a week. Then check your weight and how the pants fit. Think about whether you can live without this habit. If you can't, switch to a dry red that's lower in carbs (about 4g per 100g, compared to 13g in beer).

Daily liver cleanse.
Often, when they talk about the caloric theory of nutrition, they mistakenly call its main position as follows: the calorie content of the diet should correspond to the energy costs of the body.
There is a big mistake in this definition, which even experts often do not notice. We will now analyze this mistake, correct it and draw an important conclusion, very valuable for our goals of fast and healthy weight loss.
Why can't we talk about the caloric content of the diet? For the simple reason that there are a lot of people who eat a lot and do not gain weight. There are a lot of people who eat little and do not lose weight.

The answer to this question is simple - it's not about the calories that are in the diet, but about those calories that are absorbed in the gastrointestinal tract.

Thus, in fact, the caloric theory of nutrition sounds something like this: the calorie content of the main part of the diet DIGESTIBLE by each organism in different ways should correspond to the energy consumption of the body.

Yes, that's right, each body can absorb food in different ways. Therefore, a situation may arise when two different people eat the same food, but one will lose weight and the other will gain weight. The difference in the assimilation of food can be 30%. If for a normal person a normal diet is taken as 100%, then a person who is losing weight will receive only 70% of food calories on the same diet (food is poorly absorbed), a person who is gaining weight will receive 130% of food calories (food is overabsorbed).

Our task is to find out why this happens and how it can be eliminated. And for this we will need to remember a little physiology and anatomy.

Food enters the stomach, is treated with hydrochloric acid there and turns into a crushed oxidized food lump and goes on its further journey through the digestive tract - into the duodenum.

Between the stomach and the duodenum is the pyloric sphincter - a kind of dispenser of food entering the duodenum.
Normally, as soon as the oxidized lump of food approaches the pyloric sphincter, it opens and lets some of the food through.
The pyloric sphincter remains open until the environment in the duodenum becomes acidic under the influence of an oxidized food bolus.

As soon as the environment has become acidic, the sphincter closes. The dispenser worked.
The food bolus in the duodenum begins to be processed by alkalis entering the duodenum 12 - bile, pancreatic juice and intestinal juices.
As soon as the food bolus becomes alkaline, the pyloric sphincter opens, the alkalized bolus goes further into the small intestine, and the next portion of food from the stomach enters the duodenum, which again oxidizes the entire space of the duodenum 12. And so on.

And so this dispenser works continuously, as food is digested in the stomach and alkalized in the duodenum.
From this description, a very important conclusion can be drawn that the faster the food is alkalized in the duodenum, the faster the dispenser will work, the faster the food will move through the gastrointestinal tract.
Is it good or bad? Let's figure it out.

If the food moves faster than the norm, then the assimilation processes begin to go faster.
To make it clear, let's look at the bathroom analogy. Let's say we have a 400 liter water tank and a tub half filled with water, but with an open drain.
We begin to supply water through the faucet to the bathroom.
Normally, the rate of pouring water is equal to the rate of its discharge. There is neither more nor less water in the bathroom. The level is saved.
If you open the tap and let more water in, the pouring speed will exceed the draining speed and the bathroom will fill up. The water level will rise.
If the speed is made less than the norm (less than the drain speed), then the water level will decrease. There will be less water in the bath.

Approximately the same thing happens in the body and this can be called the effect of “overabsorption“.
The fact is that normally the rate of arrival of nutrients is approximately equal to the rate of their expenditure.
If, for some reason, the rate of arrival becomes greater (and this is just our case of “over-assimilation”), then, since the rate of expenditure has not changed, the body accumulates an excess of incoming substances. Roughly speaking, the concentration of the incoming substance increases. The body receives a shock dose - the amount of nutrients that used to come in within 1 hour, now comes much faster - in 20 - 40 minutes.

This applies to all nutrients, but especially glucose! It is the intake of a loading dose of glucose that has an extremely strong effect on obesity!

Normally, glucose enters the liver and is stored there as glycogen. But the liver cannot store more than 90g of glycogen at a time. And if suddenly the rate of glucose intake has increased, then the liver has nowhere to place glycogen and it processes it into fats. This is how the effect “I eat little, but I get fat” arises.

In the normal variant, the liver cells would receive glucose more slowly, they would also slowly deposit it in the form of glycogen, and in the absence of excesses, there would be no processing of it into fat and its transfer to fat reserves.

Thus, we come to an important conclusion that the reason for the situation “I eat little, but I get fat” is the rapid operation of the pyloric sphincter between the stomach and duodenum 12. The reason for this response is the rapid alkalization of the food bolus in the duodenum 12.

In what cases can this rapid alkalization occur? For example, in the case of gastritis with low acidity (and this is the most common cause). There is little acid in the stomach, and there is a normal amount of alkali in the duodenum. This leads to a faster, compared with the norm, alkalization of the food bolus.
The second reason is the excessive release of alkalis due to the excitation of parasympathetic excitation of the pancreas and liver.

In any case, the reason is in diseases of the gastrointestinal tract and in the too rapid alkalization of the food bolus.
Now that we know all the ins and outs of the “over-assimilation” phenomenon, we can think about how to deal with it.
The method is very simple - you need to empty your gallbladder every day. This is exactly what will be the task of the first week - to get used to emptying the gallbladder every morning.

The fact is that bile from the liver enters the gallbladder around the clock. Every second, every minute there is an accumulation of bile in the gallbladder. Bile is released only when we eat food, so the gallbladder usually fills up overnight. And if we empty it at this moment, then with further meals, the food bolus will not be so much alkalized and, accordingly, there will be no “overabsorption” phenomenon.

In addition, such prevention will save you from stagnation of bile in the gallbladder, from the formation of stones. Essentially, this is nothing more than a daily liver cleanse.
I have already talked about how to do this earlier - it is enough to drink 1 teaspoon (eventually 1 tablespoon can be used) of vegetable oil in the morning on an empty stomach. Oil can be any - sunflower cedar, pumpkin, linseed, etc. This is only a matter of your taste.

Drinking 1 teaspoon of oil every morning on an empty stomach, 40-60 minutes before meals, you will forget what biliary dyskinesia is and you will never develop cholelithiasis.

Certainly, different kinds You can alternate oils and drink one type of oil for a while, then another, and so on. By the way, if 1 tsp. seems like a large dose to you, then try starting with 0.5 tsp.
If it is difficult to drink oil, then use coffee with a piece of oil.

In any case, daily morning cleansing of the gallbladder should become a habit, just like brushing your teeth in the morning. This skill will not only prevent you from falling into the “eat little, but get fat” category, but will also save you from numerous problems with the gallbladder and liver.

I want to add a couple of explanations about the intake of vegetable oil.
First - vegetable oil has a high calorie content - 1 tablespoon contains 160 kcal.
But the fact is that vegetable oils cannot serve as a full-fledged source of human fat.
Each molecule that enters gastrointestinal tract vegetable oil, breaks down into one molecule of glycerol and three molecules of fatty acids, from which a slightly different - human - fat can already be synthesized.

And if every molecule of glycerol is suitable for the synthesis of human fat, then the situation is completely opposite with respect to fatty acid molecules. human fat cannot be synthesized from unsaturated fatty acids, namely, such unsaturated fatty acids (linoleic and linolenic acids) make up 90-95% of the volume of vegetable oils.

Roughly speaking, vegetable fats are absorbed very poorly, 90-95% of the accepted vegetable fats do not even enter the bloodstream, but simply pass through the intestines and come out with feces.

Therefore, when you take 1 tbsp. spoon of vegetable oil, then only 5-10% of the total volume of vegetable oil will be absorbed. Those. the calorie content of one tablespoon of oil absorbed by the body will be only 8-16 kcal - it is so low that it can not even be taken into account when calculating the daily calorie content.

Second - vegetable oil contains fat-soluble vitamins (A, E, K, D). Moreover, if the fatty acids contained in a spoonful of oil, for the most part, are not used, and therefore they are not absorbed, then nothing prevents the absorption of fat-soluble vitamins. Daily intake of vegetable oils will saturate your body with these vitamins and make your skin glow. The skin will become young and elastic. In fact, taking 1 tablespoon of vegetable oil daily is the best thing you can do to rejuvenate your skin.