Why We Gain Weight: The Sneaky Annual Occurrence of Weight Creep
As we enter a new year armed with resolutions to improve our lives, there’s a good chance we’ll also be carrying something less helpful: extra kilos. At least half a kilogram, to be precise.
Small Gains Add Up
Adults tend to gain weight progressively as they age and typically gain an average of 0.5 to 1kg every year.
Why Do We Gain Weight?
Subtle, gradual lifestyle shifts as we progress through life and age-related biological changes cause us to gain weight. Our:
- activity levels decline. Longer work hours and family commitments can see us become more sedentary and have less time for exercise, which means we burn fewer calories
- diets worsen. With frenetic work and family schedules, we sometimes turn to pre-packaged and fast foods. These processed and discretionary foods are loaded with hidden sugars, salts and unhealthy fats. A better financial position later in life can also result in more dining out, which is associated with a higher total energy intake
- sleep decreases. Busy lives and screen use can mean we don’t get enough sleep. This disturbs our body’s energy balance, increasing our feelings of hunger, triggering cravings and decreasing our energy
- stress increases. Financial, relationship and work-related stress increases our body’s production of cortisol, triggering food cravings and promoting fat storage
- metabolism slows. Around the age of 40, our muscle mass naturally declines, and our body fat starts increasing. Muscle mass helps determine our metabolic rate, so when our muscle mass decreases, our bodies start to burn fewer calories at rest.
Why We Need to Prevent Weight Creep
It’s important to prevent weight creep for two key reasons:
1. Weight Creep Resets Our Body’s Set Point
Set-point theory suggests we each have a predetermined weight or set point. Our body works to keep our weight around this set point, adjusting our biological systems to regulate how much we eat, how we store fat and expend energy.
2. Weight Creep Can Lead to Obesity and Health Issues
Undetected and unmanaged weight creep can result in obesity, which can increase our risk of heart disease, strokes, type 2 diabetes, osteoporosis and several types of cancers (including breast, colorectal, oesophageal, kidney, gallbladder, uterine, pancreatic and liver).
7 Practical Steps to Prevent Weight Creep
1. Eat from Big to Small
Aim to consume most of your food earlier in the day and taper your meal sizes to ensure dinner is the smallest meal you eat.
2. Use Chopsticks, a Teaspoon or an Oyster Fork
Sit at the table for dinner and use different utensils to encourage eating more slowly.
3. Eat the Full Rainbow
Fill your plate with vegetables and fruits of different colours first to support eating a high-fibre, nutrient-dense diet that will keep you feeling full and satisfied.
4. Reach for Nature First
Retrain your brain to rely on nature’s treats – fresh vegetables, fruit, honey, nuts and seeds. In their natural state, these foods release the same pleasure response in the brain as ultra-processed and fast foods, helping you avoid unnecessary calories, sugar, salt and unhealthy fats.
5. Choose to Move
Look for ways to incorporate incidental activity into your daily routine – such as taking the stairs instead of the lift – and boost your exercise by challenging yourself to try a new activity.
6. Prioritise Sleep
Set yourself a goal of getting a minimum of seven hours of uninterrupted sleep each night, and help yourself achieve it by avoiding screens for an hour or two before bed.
7. Weigh Yourself Regularly
Getting into the habit of weighing yourself weekly is a guaranteed way to help avoid the kilos creeping up on us. Aim to weigh yourself on the same day, at the same time and in the same environment each week and use the best quality scales you can afford.
Conclusion
Weight creep is a sneaky annual occurrence that can have significant consequences for our health. By understanding the reasons behind weight gain and implementing practical steps to prevent it, we can take control of our weight and maintain a healthy lifestyle.
FAQs
Q: How much weight do we typically gain each year?
A: Adults typically gain an average of 0.5 to 1kg every year.
Q: What are some common reasons for weight gain?
A: Common reasons for weight gain include a decline in physical activity, a worsening diet, decreased sleep and increased stress.
Q: How can I prevent weight creep?
A: You can prevent weight creep by eating a balanced diet, incorporating incidental activity into your daily routine, prioritising sleep and weighing yourself regularly.
