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As the new year begins, many of us make resolutions to improve our lives. However, there’s a sneaky resolution-breaking culprit we often overlook: weight gain. The average adult is likely to gain around half a kilogram annually—a phenomenon that many health experts refer to as “weight creep.”
But don’t panic; weight creep doesn’t have to be inevitable. Understanding the reasons behind these gradual gains and making practical adjustments can help prevent the pounds from creeping up year after year.
The Impact of Small Gains
On average, adults gain between 0.5 and 1 kilogram every year. While this might not seem significant in the short term, it adds up to 5 kilograms over a decade. This slow progression means many people don’t realize the change until their fifties or beyond.
Why Do We Gain Weight?
Several factors contribute to weight creep, many of which are subtle but cumulative:
- Declining Activity Levels: As people age, work and family responsibilities often lead to more sedentary lifestyles, with less time for exercise and fewer calories burned.
- Worsening Diets: Busy schedules may push us toward convenient, calorie-laden fast foods and processed meals, which tend to be high in hidden sugars, unhealthy fats, and excessive salt. Financial improvements later in life can also result in more dining out, which is often linked to higher calorie intake.
- Decreasing Sleep: With our lives becoming busier, sleep often takes a backseat. Less sleep disrupts our body’s energy balance, causing hunger and cravings, while also reducing overall energy levels.
- Increasing Stress: Stress from work, finances, and relationships can lead to higher cortisol levels in the body. This hormone triggers cravings and promotes fat storage.
- Slowing Metabolism: After the age of 40, many experience a natural decrease in muscle mass, leading to a slower metabolism. With fewer muscles, the body burns fewer calories even at rest.
Holiday periods, particularly around Christmas and New Year, can exacerbate weight gain. On average, Australians gain 0.5 kilograms during this time, and Easter typically sees an additional 0.25-kilogram increase.
The Risks of Weight Creep
It’s essential to address weight creep for two primary reasons:
- Resetting the Body’s Set Point: Our body tends to maintain a “set point” weight, which it works hard to preserve. When we gain weight, our set point adjusts upward, making it harder to lose the excess pounds later. However, it’s possible to gradually lower this set point through a consistent approach to weight loss and maintenance.
- Health Consequences: Unchecked weight creep can lead to obesity, which increases the risk of numerous health conditions, including heart disease, strokes, type 2 diabetes, and several cancers. Studies have shown that gaining 2.5 to 10 kilograms between early and middle adulthood can significantly raise the likelihood of these health problems.
How to Prevent Weight Creep: 7 Practical Tips
The good news is that you can stop weight creep by adopting some simple, sustainable habits:
- Eat from Big to Small: Start your day with a larger breakfast and gradually reduce your meal size throughout the day. Eating a substantial breakfast helps regulate hunger and promotes more efficient calorie burning.
- Use Smaller Utensils: Eating slowly and mindfully can help you recognize when you’re full. Try using chopsticks, a teaspoon, or even an oyster fork to slow down your eating pace.
- Eat a Rainbow: Fill your plate with colorful fruits and vegetables first. This high-fiber, nutrient-dense approach helps you feel full while also promoting a balanced meal with proteins, whole grains, and healthy fats.
- Choose Nature’s Treats: Opt for fresh, whole foods like vegetables, fruits, nuts, and seeds, which satisfy your cravings and provide essential nutrients, rather than processed, sugary snacks.
- Choose to Move: Incorporate more physical activity into your routine. Simple changes, like taking the stairs or trying a new exercise, can keep your fitness level up. Variety is key to avoid boredom.
- Prioritize Sleep: Aim for at least seven hours of uninterrupted sleep each night. Reducing screen time before bed can improve your sleep quality and help manage hunger and cravings.
- Weigh Yourself Regularly: Weighing yourself once a week at the same time and in the same conditions can help you stay on track. Regular check-ins can help catch weight gain before it becomes a bigger issue.
Weight creep doesn’t have to be an inevitable part of aging. By taking proactive steps, you can prevent small weight gains from becoming a lifelong struggle. Whether it’s adjusting your diet, increasing your physical activity, or getting more sleep, small changes can make a big difference in the long run.
Let’s make this year the one where weight creep is stopped in its tracks!
