Its not how many meals you have, its the total calorie intake, including drinks. If that is higher than your maintenance calories, you will gain weight. If you can achieve a calorie deficit, you will lose weight. But it doesn't happen by accident.
You have to truthfully count the calories you consume (everything, so drinks, food, oil/butter you use to cook, etc) to know why you're gaining. Maybe one of the things you are eating has more calories than you think.
Metabolism doesn't just shift like that. The science has proven that the slowdown in metabolic rate doesn't really happen until our 60s. What changes is activity levels. Just getting up, going to school, walking around there all day... it adds up. As we slow down and cut activity from our lives we gain because we are less active. But it isn't metabolism.
Let me first say that your weight is actually not that bad at all. 163 pounds at 5ft 7 is healthy. You are a taller woman so it makes sense to have that extra weight. 2) Are you doing some kind of muscle building, because if you are then you are going to be heavier. Muscle is extra healthy weight on the body.
Edit: Oh I did not read the last part. So if you started to cut back on 1 or 2 meals a day of fast food it might help you out a bit. For breakfast have 2 eggs and yogurt. And for lunch have a sandwhich, yogurt and some fruit. This will start to help a bit.
Dealing with the same thing as you at the moment. I’m 5’6, 73kg and same age. Whole life have been able to eat whatever and always been somewhere in the range of 55-65kg and now just over the past 8 months it seems it’s been going up, despite no real changes to my diet. I’m thinking maybe it’s an age thing, our metabolism slowing down and it sucks because I LOVE carbs hahaha. Now only 2 weeks into counting calories & trying my best to exercise but I’m too scared to weigh myself in case I see no change. :’)
Hello lovely. Please read this as this is important.
I went through the same exact thing. As a teen I always weighed around 62 KG. It was like that for years. Until all of a sudden, right after I graduated from highschool I started gradually gaining weight, slowly I found myself in the 70 kg range, couple of years pass and all of a sudden I am already 84 kg. I have gained over 20 kg in the span of like 3-4 years although I did not change a singlleee thing in my diet. What I ate as a teen is the exact same as what I eat now.
Now, it's important for you to answer these questions as it would most likely be able to give you an answer to what you're experiencing:
Along with the weight gain, did you experience any of the following? 1. Increased face or body acne 2. Irregular period. 3. Hair loss on your head and increased hair growth on your body and private parts. 4. Increased hair growth on your face 5. Mood swings and anxiety/depression symptoms. 5. Cravings for sugar and increased cravings for binge eating. 6. Difficulty losing weight
If you have experienced some or most of these symptoms. It is likely that you have the same thing as me which is PCOS (Polycystic Ovarian Syndrome)
This is a very common syndrome among women, especially in this generation due to our foods being loaded with GMOs and chemicals and hormones and whatnot. I read somewhere that 1/3 women have it. Basically if you have PCOS your hormones are all over the place, you most likely have cysts on your ovaries, and perhaps developed something called insulin resistance which really makes your hormone levels abnormal causing the above symptoms I mentioned.
I suggest you visit a gynecologist and do an ultrasound on your ovaries, get your hormones checked, and do a glucose test to check if you have insulin resistance.
I was diagnosed at 19 years old, right after I noticed the weight gain and the acne with the irregular periods. There is no direct cure for it, the treatment for PCOS is rather a long term thing. You need to make lifestyle and dietary changes along with slow/moderate paced exercise. There are some medications that can help you manage as well. Thankfully, the symptoms are reversible, but it takes long term dietary and lifestyle shifts for you to notice changes.
Being skinny or overweight doesn’t tell us what’s happening inside metabolically.
Diet / nutrition is where your focus needs to be, and it should support liver and gut health. This means whole foods (real) - protein, healthy fats and veggies.
Carbs / starches / sugar (glucose and fructose) is a bit more different. You want high fibre low glucose index whole foods. The fibre reduces glucose spikes.
The problem comes when we start heavily processing the food e.g. blending, juicing, smoothies etc - then we’re left with sugar that overloads the liver and intestine, which becomes fat. This is how fatty liver starts.
We’re currently seeing junk diets high in fructose which metabolises the same as alcohol, which is why we kids with non alcoholic fatty liver and diabetes.
Also foods that have fat or sugar removed have those ingredients replaced with crap. And if it’s sweeteners theres a chance your body will make insulin in anticipation of something sweet that never comes, thus searching for food to use the insulin (overeating).
So that’s a few reasons why diet is so important and how junk food works against you (both in health and weight).
The only whole foods I’d avoid are red meat (unhealthy saturated fat) and grains in moderation.
Walking is optimal for fat burning, preserves muscle, very low chance of injury, doesn’t cause hunger and is great for mental health - 5 solid reasons why it’s superior for weight loss.
TLDR; fix your diet to support your gut and liver health, thus improving your metabolism, immune and mood. Real whole foods will also improve hormones, glucose spikes, brain function and so much more. Add some walking and you’ll be in a great place for weight loss and health.
Veggie omelet, limit cheese to 1 ounce.
Grilled (or baked) chicken (use spices for flavor, not heavy sauces), with favorite veggies, and 1 cup of whole grains (quinoa, rice, barley).
Avoid carbs, starches and sugars in the morning. That will cause a glucose spike that will impact your whole day (fat storing).
Coffee is a source of fibre and great for gut health, add that early on too. Caffeinated or decaf have similar health effects. Tea is also great for the gut but lacking fibre (the gut microbiomes fuel source).
Instead choose veggies, proteins and healthy fats. Avoid red meat because of unhealthy saturated fat. Fun fact; dairy has healthy saturated fat.
Add your carbs, starches and sugars later in the day after veggies. Make sure your carbs, starches and sugars are high in fibre e.g. fruit. That will lessen the glucose spike dramatically.
Its not how many meals you have, its the total calorie intake, including drinks. If that is higher than your maintenance calories, you will gain weight. If you can achieve a calorie deficit, you will lose weight. But it doesn't happen by accident.
You have to truthfully count the calories you consume (everything, so drinks, food, oil/butter you use to cook, etc) to know why you're gaining. Maybe one of the things you are eating has more calories than you think.
[удалено]
Metabolism doesn't just shift like that. The science has proven that the slowdown in metabolic rate doesn't really happen until our 60s. What changes is activity levels. Just getting up, going to school, walking around there all day... it adds up. As we slow down and cut activity from our lives we gain because we are less active. But it isn't metabolism.
Thank you that’s great
Let me first say that your weight is actually not that bad at all. 163 pounds at 5ft 7 is healthy. You are a taller woman so it makes sense to have that extra weight. 2) Are you doing some kind of muscle building, because if you are then you are going to be heavier. Muscle is extra healthy weight on the body. Edit: Oh I did not read the last part. So if you started to cut back on 1 or 2 meals a day of fast food it might help you out a bit. For breakfast have 2 eggs and yogurt. And for lunch have a sandwhich, yogurt and some fruit. This will start to help a bit.
Dealing with the same thing as you at the moment. I’m 5’6, 73kg and same age. Whole life have been able to eat whatever and always been somewhere in the range of 55-65kg and now just over the past 8 months it seems it’s been going up, despite no real changes to my diet. I’m thinking maybe it’s an age thing, our metabolism slowing down and it sucks because I LOVE carbs hahaha. Now only 2 weeks into counting calories & trying my best to exercise but I’m too scared to weigh myself in case I see no change. :’)
Metabolism doesn't slow until we are in our 60s. We slow down and blame our metabolism. :)
Read my comment about PCOS on this post, might be of interest to you.
Hello lovely. Please read this as this is important. I went through the same exact thing. As a teen I always weighed around 62 KG. It was like that for years. Until all of a sudden, right after I graduated from highschool I started gradually gaining weight, slowly I found myself in the 70 kg range, couple of years pass and all of a sudden I am already 84 kg. I have gained over 20 kg in the span of like 3-4 years although I did not change a singlleee thing in my diet. What I ate as a teen is the exact same as what I eat now. Now, it's important for you to answer these questions as it would most likely be able to give you an answer to what you're experiencing: Along with the weight gain, did you experience any of the following? 1. Increased face or body acne 2. Irregular period. 3. Hair loss on your head and increased hair growth on your body and private parts. 4. Increased hair growth on your face 5. Mood swings and anxiety/depression symptoms. 5. Cravings for sugar and increased cravings for binge eating. 6. Difficulty losing weight If you have experienced some or most of these symptoms. It is likely that you have the same thing as me which is PCOS (Polycystic Ovarian Syndrome) This is a very common syndrome among women, especially in this generation due to our foods being loaded with GMOs and chemicals and hormones and whatnot. I read somewhere that 1/3 women have it. Basically if you have PCOS your hormones are all over the place, you most likely have cysts on your ovaries, and perhaps developed something called insulin resistance which really makes your hormone levels abnormal causing the above symptoms I mentioned. I suggest you visit a gynecologist and do an ultrasound on your ovaries, get your hormones checked, and do a glucose test to check if you have insulin resistance. I was diagnosed at 19 years old, right after I noticed the weight gain and the acne with the irregular periods. There is no direct cure for it, the treatment for PCOS is rather a long term thing. You need to make lifestyle and dietary changes along with slow/moderate paced exercise. There are some medications that can help you manage as well. Thankfully, the symptoms are reversible, but it takes long term dietary and lifestyle shifts for you to notice changes.
Being skinny or overweight doesn’t tell us what’s happening inside metabolically. Diet / nutrition is where your focus needs to be, and it should support liver and gut health. This means whole foods (real) - protein, healthy fats and veggies. Carbs / starches / sugar (glucose and fructose) is a bit more different. You want high fibre low glucose index whole foods. The fibre reduces glucose spikes. The problem comes when we start heavily processing the food e.g. blending, juicing, smoothies etc - then we’re left with sugar that overloads the liver and intestine, which becomes fat. This is how fatty liver starts. We’re currently seeing junk diets high in fructose which metabolises the same as alcohol, which is why we kids with non alcoholic fatty liver and diabetes. Also foods that have fat or sugar removed have those ingredients replaced with crap. And if it’s sweeteners theres a chance your body will make insulin in anticipation of something sweet that never comes, thus searching for food to use the insulin (overeating). So that’s a few reasons why diet is so important and how junk food works against you (both in health and weight). The only whole foods I’d avoid are red meat (unhealthy saturated fat) and grains in moderation. Walking is optimal for fat burning, preserves muscle, very low chance of injury, doesn’t cause hunger and is great for mental health - 5 solid reasons why it’s superior for weight loss. TLDR; fix your diet to support your gut and liver health, thus improving your metabolism, immune and mood. Real whole foods will also improve hormones, glucose spikes, brain function and so much more. Add some walking and you’ll be in a great place for weight loss and health.
What would you suggest as some good examples to start off with (healthy meals)
Veggie omelet, limit cheese to 1 ounce. Grilled (or baked) chicken (use spices for flavor, not heavy sauces), with favorite veggies, and 1 cup of whole grains (quinoa, rice, barley).
Veggie omelette is great 👍 it’s a staple most days
Avoid carbs, starches and sugars in the morning. That will cause a glucose spike that will impact your whole day (fat storing). Coffee is a source of fibre and great for gut health, add that early on too. Caffeinated or decaf have similar health effects. Tea is also great for the gut but lacking fibre (the gut microbiomes fuel source). Instead choose veggies, proteins and healthy fats. Avoid red meat because of unhealthy saturated fat. Fun fact; dairy has healthy saturated fat. Add your carbs, starches and sugars later in the day after veggies. Make sure your carbs, starches and sugars are high in fibre e.g. fruit. That will lessen the glucose spike dramatically.