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What You Cannot Understand About Weight Gain, Or Why You Need To Stay Within Your Means

Weight gain is normal. It is natural and part of the process of growing up. Don’t let this mean you can’t do anything to combat excess pounds. Learn why you need to be disciplined, focus on your fitness goals more, and take a hard look at your diet. It can make a big difference. You deserve it.

Let’s face it, we all know how hard it can be to lose weight fast. As someone who is both working on their own weight and losing weight, it is an ordeal that I personally know some people would rather not have to go through. Yet sometimes the solution is not as simple as you think it is. When it comes to losing weight and getting more physically active, there are many things that are not only outside of your control, but that could actually be detrimental to your health. While I’m not exactly in a position to provide you with a ton of scientific evidence, I can tell you that this advice is nothing new. The following advice from the world-renowned nutrition and fitness guru, Marion Nestle, is a good place to start.

Nestle’s tips: Start by avoiding “empty calories” from processed foods. Instead focus on whole foods and foods like protein shakes that are naturally sweetened. Focus on drinking water. It is not only hydrating, but it will actually give you a nice, full feeling (instead of feeling bloated). Be sure to limit your intake of highly starchy foods. The more you add in, the more you’ll have to work with later. Try to increase fluid intake, especially if you are a woman or have diabetes, which might be a contributing factor to excess weight gain.

Weight Gain is Common in College Students 

There are a multitude of factors that can contribute to how much weight you gain over the course of your college life. One major factor is when you enter college, so I’ll focus in on that. As a high school senior, the average weight gain for females is 21 pounds (9 kilograms), but for males it’s 28 pounds (14 kilograms) and for seniors in college it is 29 (14 kilograms). That is about 10 percent more weight. While this is no doubt a very important factor, it was also a factor that influenced some young women to gain weight, and it was not uncommon either. When women enter college, their bodyweight starts to increase at approximately the same rate as males. There are two things that can influence bodyweight change during college:

1. Graduation date – The average weight of college grads jumps up on graduation: 31 (14.5 kilograms) for females, and 31.5 (14 kilograms) for males. While this isn’t a big factor, the fact that the population is so large at the University of Missouri makes it slightly alarming (especially given the fact that most of the college grads are likely female, as in a majority) as well as it being a fact that most folks, regardless of how much weight they lose, tend to drop about 2% during college. So yes, I will admit that graduation does influence how much weight you gain a bit more than the average (though still smaller than males).

2. Body composition at college – As an active person, you will likely experience a “muscle build up” on graduation day. This is because of the work you will be putting in, so that is great, but it can also increase the risk for weight gain. For women, they tend to carry the bulk of the weight, due to their hormonal changes as well as other factors. As you move through each year of college, bodyfat percentage increases due to:

1- Increased metabolism at 20 – 24 years of age (though it takes longer for males)

2 – Increased metabolism at 32 years of age (though it takes longer for males.) This might be an “obvious” effect, but one that is often not addressed. However, if you want to maintain your muscle, this is especially important. If weight is not on your scale, it is easy to lose track of body fat.

There are a few other very important factors that can contribute to excess weight gain, but they are not directly related that much. Here are your other top 5 common things that might not be so good in terms of weight loss:

1- Over-consumption of refined carbohydrates (though it is common knowledge to avoid eating fast foods and sugary drinks on graduation day)

2- Lack of a healthy diet at your commencement (you shouldn’t have been eating a “healthy” diet to begin with)

3- Lack of exercise at your commencement (unless you are a member of CrossFit, in which case, go for it).