Causes of Overweight and Obesity, and Exercise Methods for Weight Loss

Overweight and obesity are caused by an imbalance between the calories consumed and the calories expended. 
However, some people may gain weight even without overeating, and to understand this, we need to explore several factors inside the body. These factors can include genetic predispositions, hormonal changes, and a slower metabolism.

 

"Here are some surprising reasons for weight gain"

 

 

Sleep deprivation

Research has consistently shown a link between insufficient sleep and weight gain. In our busy modern lives, many people work late or stay active until nightfall, but proper rest and sleep are crucial for maintaining good health. Experts recommend at least 7 hours of sleep per night.

 

 

 

Certain medications

The advancement of modern medicine has made many diseases treatable, but some medications may cause weight gain as a side effect. For example, antidepressants and medications used for seizures can contribute to weight gain. If you are taking such medications, it is important to manage your diet and exercise to prevent excessive weight gain.

 

 

 

Genetic factors

Family history can play a role in weight gain. Studies have shown that if one or both parents are obese, their children are more likely to be obese as well. However, genes are not the only determining factor. Lifestyle choices, including diet and exercise, also have a significant impact on health. By maintaining balanced eating habits and consistent exercise, you can prevent obesity and maintain good health.

 

"Exercises for Weight Loss"

 

 

A key type of exercise for weight loss is "aerobic exercise".

Adding short bursts of high-intensity intervals during aerobic activities can boost metabolism throughout the day.

For example, if you're jogging, swimming, or cycling, try adding short bursts of intense exercise in between. These high-intensity intervals help "reset" your metabolism, making it more efficient during and after exercise. Even after you’ve showered or cooled down, you’ll continue to burn calories. To experiment with this, try running at full speed for 30 seconds every 5 minutes while walking for 30 minutes. As you get more comfortable, you can increase the duration and frequency of these intervals. As your metabolism improves, this can significantly affect weight loss.

 

 

 

Another beneficial exercise is the "push-up", which works multiple muscle groups, including the chest, shoulders, arms, and core. In addition to the basic push-up, variations such as the "pike push-up" or "Hindu push-up" can help target different areas of the upper body.

"Crunches" are highly effective for building abdominal muscles, especially in the upper abs. To do a crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your ears, engage your core, and lift your head and shoulders off the floor while keeping your lower back pressed down. Pause for 2-3 seconds at the top, then lower back down slowly. Avoid lifting too high to protect your spine from unnecessary strain.

The "dumbbell curl" is a great way to strengthen your biceps and tone your arms, especially for women who want to enhance the appearance of their arms when wearing sleeveless tops or dresses. To perform a dumbbell curl, stand or sit with one hand and knee on a bench, and hold a dumbbell in your other hand. Keep your elbow close to your body as you curl the dumbbell upward, pause briefly, and then lower it slowly back to the starting position. Repeat for 10-15 reps on each side.

 

 

 

For "lower body" strength and toning, the "lunge" is a fantastic exercise that also works your core muscles. Step one foot forward and lower your back knee toward the floor until both knees are bent at about a 90-degree angle. Make sure your front knee doesn’t extend past your toes. After returning to the starting position, switch legs. If balance is an issue, use a wall or a sturdy surface for support while practicing.

The "squat" is excellent for strengthening the lower body and improving glute strength (helpful for a "hip-up" effect). Keep your back straight and your body in alignment from head to toe. Make sure your knees don’t go beyond your toes. Start with bodyweight squats, and once you’re comfortable, you can increase the difficulty by adding dumbbells or kettlebells.

By incorporating these exercises into a regular routine, you can effectively improve your muscle tone and boost your metabolism, helping you with weight loss and overall fitness.