Weight gain is caused by the consumption of the Western diet. This diet is replete with tasty foods that encourage overeating. In particular, high amounts of fat, salt and sugar are added to the mainly processed foods, and this results in a diet that causes significant oxidative damage that then results in downstream consequences to the insulin system such that any energy consumed is more likely to cause weight gain. One solution to this is to make people aware of the problem of weight gain and to intervene with measures aimed at maintaining this self awareness. Such strategies, where individuals are encouraged to focus on their weight through consciously weighing themselves, focusing on their food intakes, as well as equating their food intake with the need to perform physical activity, can be effective at preventing weight gain. For example, in one study researchers found that individuals who were asked to focus more on their weight and how this is affected by other factors were actually less likely to put weight on over the Christmas period compared to those who were not asked to do this. This suggests that consciously being aware of one’s eating habits and trying to focus on the effects of overeating may be enough for some to tip the balance of health away from weight gain, perhaps through small adjustments to eating habits. This suggests that earlier intervention, through education and understanding prior to weight gain, may in some cases prevent the deterioration into metabolic dysfunction and weight gain that characterises many people’s lives. 

Eat Well, Stay Healthy, Protect Yourself

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Mason, F., Farley, A., Pallan, M., Sitch, A., Easter, C. and Daley, A.J. 2018. Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial BMJ: 363