Six Factors to Prevent Weight Gain

Six Factors to Prevent Weight Gain

One in three Americans today are overweight. Carrying extra weight puts a person at risk for many health problems including diabetes, high blood pressure, arthritis, gout, cancer, liver and kidney damage, heart disease, and decreased self-esteem. As much as everyone talks about the need for weight loss, let’s first talk about preventing weight gain.

The good news is that we can prevent and treat the fluctuations in our weight. Learning how we gain weight can give us insight into how to lose it. Weight gain is a result of what and how much we eat, what time we eat, and how we emotionally feel. Additional contributing factors include daily sleep quality, exercise regimen, and stress level. Let’s look at these factors:

  1. What we eat. Only 1 in 3 Americans eat the recommended 5+ servings of fresh fruits and vegetables each day. Without sufficient daily nutrition, our body cannot prevent illness, let alone thrive and allow for optimal weight.
  2. How much we eat. The more we eat, the more weight we will put on. Decreasing portion sizes even slightly will help maintain optimal weight.
  3. What time we eat. By making lunch – and not dinner – our biggest meal, we can burn calories more effectively during the day.
  4. Emotions and Stress. Being upset, preoccupied, or rushed while eating may lead to mindless overeating and poor digestion of food.
  5. Sleep. Sufficient quality sleep is necessary for the body to maintain basal metabolic rate, regulate appetite, prevent fatigue and eating unhealthy foods. When we are tired, we are less likely to exercise and consume more caffeine and high-sugar/high-fat foods in an attempt to feel more energetic.
  6. Exercise. If we move continuously for at least 20 minutes each day, we will feel lighter, have more energy, and be happier.


If you would like to optimize your weight or address other health concerns, please make an appointment to see me today.

I provide personalized care combining evidence-based medicine and integrative, holistic health care. As a family physician, I am motivated to help patients get well, stay well, and be well.

Dr. Payal Bhandari Dr. Payal Bhandari M.D. is a leading practitioner of integrative and functional medicine in San Francisco.

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