Trying to lose weight or maintain a healthy weight requires being aware of everything you eat and drink each day. When it comes to weight loss, many misconceptions exist as to what causes weight gain and the best way to take weight off. In general, you want to try not to overeat, but you can compensate for indulging so that you can keep your weight loss goals on track.
Overweight Causes
Genetics, some medications and certain medical conditions can make you more likely to be overweight, but in most cases, obesity is caused by taking in more calories than you burn off, just one large meal or one type of food such as carbohydrates is not usually responsible for weight gain, it is the total amount of food you eat over time. To help you stay on your weight loss plan, it might be helpful to keep a food journal to see where extra calories come from, so that adjustments can be made when necessary. The goal is to eat a healthy, well-balanced diet that includes a wide variety of foods, while staying within your daily caloric allowance.
Metabolism and Food Choices
Everyone's metabolism is different, but it is rare that a slow metabolism causes weight gain. If you tend to gain weight after overeating for a few days, it might be due to all of your lifestyle choices that accompany overeating. Thin individuals who do not gain weight after overeating tend to be more physically active in general, better able to stop eating when feeling full and might choose foods that tend to be lower in calories, reports the Endocrine Society. The foods you choose matter because eating a large amount of vegetables or fruits will not lead to consuming as many calories as overeating ice cream, cookies or a bag of chips.
Indulgences
If over the long haul, you balance out your food intake, you should be able to indulge or overeat once in a while without gaining weight. Because weight maintenance is a lifelong process, it is important to find ways to incorporate favorite foods when going out to eat and attending social gatherings, yet stay on your plan. Being too strict can sabotage your weight loss goals and according to Weight Watchers, occasional indulgences need to be a part of any healthy long-term weight loss program. If you know an event is coming up where you will overeat, or you have an off-day, compensate by eating fewer calories on the days before or after the event. At these times, think about balancing your calorie intake over a period of a week vs. each day.
Binge Eating Disorder
Overeating once in a while should not lead to weight gain, but if binge eating and then trying to go on a diet are a constant way of life, treatment might be necessary. Binge eating on a regular basis might be triggered by emotional issues that need to be addressed. Treatment needs to address healthier ways to deal with emotions, as well as taking off the extra weight, notes the American Psychological Association. A well-rounded approach must also address any distorted body images or beliefs about weight and food.
References
- National Heart, Lung and Blood Institute: What Causes Overweight and Obesity?
- The Endocrine Society: Why Don't Thin People Gain Weight After Overeating?
- Weight Watchers: Allow for Indulgence
- American Psychological Association; "Binge-Eating Disorder: What's the Best Treatment?"; Tori DeAngelis; 2002
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