Weight gain can be frustrating and confusing. It's important to know why you gain weight, so you can decide what to do about it. The following is a list of potential culprits, all associated with what you eat.
Next week we'll look at the energy expenditure side of the equation.
ENERGY INTAKE
Too much fat
This is generally accepted as the main problem in modern societies because fat is energy dense (eg. 9 cals/g compared to 4 for carbohydrate or protein), is addictive, is stored easily in the body and is very easy to get. People with this as a main cause tend to have a `fat tooth' rather than a `sweet tooth' and over-consume fatty foods.
Too many calories
Even if you're eating low-fat, there can also be a problem with too many calories. Carbohydrate and protein are generally not turned to fat in the human body, but they can be if eaten in large quantities over an extended period. Cutting back on portion sizes is worth a try in this case.
Too high energy density
Energy density refers to the number of calories or kilojoules in a food in relation to the amount of the food. High energy dense foods are high in fat and or sugar. Low energy dense foods are high in fibre and water. Even if a food is low in fat, it can be high in energy density because of the high level of sugar and low water and fibre, so needs to be taken carefully.
Excessive hunger
There are wide individual differences in hunger levels and these can have a genetic component. It's also known that hormones encouraging us to feel hungry are more common in obese people who have reduced weight leading to a long-term tendency to over-eat. Learning your hunger and appetite triggers by keeping a record of what you eat and how you feel for a few days helps here.
Night eating
Night eating syndrome is a common phenomenon leading to an excessive intake of foods. The causes are often psychological and may need special treatment.
Social eating
It's well known that we all eat more when there are other people present at a meal. Social eating, which is a part of modern living, therefore has to take some of the blame for the excessive food intake in some people.
Habitual eating
This is `learned eating', which can be a result of (a) learned ways of acting (such as getting something to eat every time an ad comes on TV), or (b) learned ways of thinking (such as `I feel depressed and worthless so I'll have some chocolate for comfort). Habitual eating can be unlearned when you realise what your triggers are.
Lack of Awareness of Intake
This is most common of men who are unaware of the energy density of different foods. Learning about high-energy dense foods can help overcome the problem. Take the time to read food labels at the supermarket.
Food intake with alcohol
Although alcohol on its own is not fattening, several of the effects of alcohol can make it so. Adding fatty, or high-energy dense foods to a diet that also has alcohol can mean the alcohol is burned as energy and the other calories stored as fat. Alcohol also tends to lower the inhibition to eat the right foods and reduces energy that might otherwise be expended while drinking.
The eye-mouth gap
This explains how the average person under-estimates what s/he eats by up to 30%. It's not lying. It's the eye not seeing what's going into the mouth - and don't think you don't do it, we all do.
