Articles on weight training

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

Why Perform Weight Training? Benefits

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Training is one of those activities that many people believe is restricted to anyone who wants to build big muscle. But that's a myth. The reality is that weight training exercises are for anyone looking to get in shape. It can help you lose weight as well as tone your complete body.Besides all this, here's a list of reasons why you should be strength training:Increased Metabolic Rate: Weight training increases metabolic rate.  This in turn increases the calories consumed on a daily basis.Increasing and Restoring Bone Density: Strength training prevents and fights osteoporosis. Studies have shown that exercising at least three times a week improves bone strength, and lowers the risk of osteoporosis. Regular exercising also slows down bone loss. Weight lifting, aerobics, jogging and stair climbing are few activities that increases load on the bone and stress the bone are helpful.Increased Lean Muscle Mass: More muscle or lean body mass helps burns more calories as muscles are metabolically more active. Women do not have enough testosterone in their body so they need not worry that weight training makes their body bulky.Injury Prevention: Strength training and cardio exercises strengthen muscles and tendons minimizing the chances of an injury.Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure, lowers cholesterol levels and improves insulin sensitivity making one less prone to Heart disease and Diabetes.Feel Better and Look Better: The benefits of exercises can be summarized to - a better overall quality of life. Exercise also increases health and mental state of a person.Now, if we've got you interested in strength training, watch out for the next series of articles, on how to tone each body part!

Weight Loss Exercises for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what you eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most of us don't know about exercising is that it helps release “happy hormones” in the body that helps naturally stimulate your mood helping you destress, reduce anxiety and in general feel good about your self. If you dont like exercising alone you can get your friends together to help you get started on a routine. Here are a few exercise techniques that you help you get started immediately.CardioTraining: By far the best exercise for women to lose weight. Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong.Equipment free cardio exercises for women:– Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes. Running tips can help you not only burn effective calories but also to prevent injury while running.– Ghost/Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes.Whether it is floor or step aerobics, cycling, skipping, treadmill walking or running, or elliptical trainer, cardio exercises is an effective way of burning calories but remember that overtraining can lead to injury and even make you hit weight loss plateau which is difficult to break. Strength Training: Weight loss exercises for women tend to have a different focus than men. While men concentrate on building muscular chest, biceps and defining abs, women focus their attention on getting a thinner waist, toning upper arms, getting a flat stomach and shaping hips and thighs. A strength training routine with a good mix of exercises customized to an individual’s needs can help get you the ideal figure.Strength training exercises that address target areas for women:– Thighs: Lunges and Squats are best for working out both inner and outer thigh. Lunges – a compound leg directly improves your performance of natural, everyday movements besides sculpting your legs. Add variation like side lunges, lunges with rotation or even dumbbell lunges to hail additional benefits. Dumbbell lunges works on “core” muscles (i.e. abs, obliques, lower back) to help core strengthening as well. Hips: When people think of training glutes, they think of standing leg Kick back as a best exercise. When doing glute kick back, make sure to get a full range of motion by brining your leg as far forward and then extending leg back as far as possible. Following a simple cardio & strength training routine for about 20 minutes a day is enough to start feeling the difference with in a week! Besides it will help boost your immunity, improve your blood flow and make you feel & look younger.

How Much Should You Exercise to Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Trying to lose weight -Then probably you must be looking for fast results. So, let me save your time. Skip fad diets, eat balanced meal and exercise regularly.Read to know about tips for balanced diet. But do you know how often and how much exercise is required for a fit and toned body? That's true, anything in excess or too less will give bad effects if carried for long period of time. So to be more clear and confident on this statement. Why not research about it in depth?How often should you exerciseMake a routine to exercise 5 days a week and remaining 2 days should be a rest day. Taking rest is really crucial for your body because it provides the time for the muscles to recover in faster manner. This is because while doing workout, body undergoes multiple changes. This includes depletion of reserved energy stores and breakdown of muscle tissues. Therefore, it is necessary to provide recovery time to recharge the energy stores and to repair wear and tear of the muscles. Moreover, it will decrease the chance of over working out. Working out in excess actually damage your muscle and can lead to muscle strain.How much should you exerciseIf you want to:Lose weight-To lose weight, you should exercise 5 days a week. It also depends upon the kind of exercise you are working on. According to FDA, the best way to exercise for a weight loss is kind that gets your heartbeat up. So, light exercising like walking, doing household stuff won’t help you to lose weight.Maintaining weight- People who are more successful in maintaining weight are those who follow two things religiously- healthy eating and working out 5 days a week.Staying fit- If you are a beginner then you can start with low intensity exercises like walking. And once you build up the stamina, you can increase intensity or frequency by introducing running and jogging instead of normal walking. Get more information why constantly doing running doesn't help in weight loss?.On the other hand, if you are into weight training, then you should regularly increase the intensity of your lifts by adding extra weights. But don’t force yourself beyond your stamina level, you might end up hurting yourself.So, make your workout effective with shorter breaks. Do not rely much on gym. Focus on healthy eating and regular exercise regime to be fit, healthy and toned.

Are You Over Training?

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people believe that if they exercise long enough and hard enough, they will see results fast. Whether, it is to lose weight or get six-pack abs, many of these people obsessed with quick results are not only exercising, but over-exercising. They push their bodies to extreme levels without enough time to let their muscles recover. The result is severe physical & mental exhaustion, along with related health issues. Bollywood actor John Abraham, knows what it is to suffer sports injury due to exhaustive over training. Bollywood actress, Katrina Kaif has also reportedly injured her neck while over-training in the gym.Too much exercise or over training can result not just in exhaustion & injury, but can even slow down your body metabolism, lose muscle, promote fat storage & even prone to infection! Read on to know all about overtraining- what it is, what are the symptoms, how you can prevent it, and how to recover.Studies have shown that 38.5 minutes is the optimum time to maximize metabolic increase and hormone release, for exercise benefits. But with a warm up, cool down and a post workout stretch, you can take it to an hour. This amount of time is enough to see all kinds of results.Why is over training harmful to your body?- Overtraining causes body to enter a negative nitrogen balance (a catabolic state) so your body will burn muscle to produce energy. So, you will lose muscle, instead of gaining muscle.- Overtraining puts your body under severe stress, so it makes your body produce a increased amount of  the cortisol hormone, that stops muscular repair and function, decreases testosterone production, accelerates protein breakdown and thereby inhibits muscular growth. In addition it also reduces the body's ability to use fat as an energy source, thus increasing the amount of stored fat within the body. So, your will stop growing muscle and start storing fat.- Worse news is cortisol also causes body to crave carbohydrates excessively especially in the evening and decrease serotonin levels in your brain which can trigger depression.- The physical stress of over training reduces the effectiveness of your immune system, which compromises with the increased risk to infections & certain diseases. Tips for sore muscles.- Thyroid function impairment, resulting in decreased metabolism, and increased fat storage.- Men who over-train may also experience reduction in sperm count and quality, leading to temporary infertility. Too much or too intense physical activity may reduce the level of hormones in the bloodstream and adversely affect sperm production.Symptoms of Over TrainingLook out for the following symptoms to find out if you overtraining; back pain, frozen shoulder, joint aches, persistent muscle soreness, fatigue, insomnia (lack of sleep), decrease in appetite and increased irritability, change in sleeping and eating pattern, unsteady pulse and irregular menstruation cycle (in women).How to Avoid Over TrainingTo avoid overtraining, stick to a maximum of 5 days a week, always stretch after your workout, take a break from your workout after every 8 weeks, and don't spend too much time in the gym (even if you have a lot of time)So plan a workout, knowing your fitness level and keeping in mind the body requirements. The key to a good workout, is making it effective, not keeping it long!

Best Weight Lifting Exercises

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles in the body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber. There are many exercises that help develop and strengthen various skeletal muscles in the body. Below is  the list of  best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.Best Weight Lifting ExercisesBest Weight Lifting Biceps ExercisesBarbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not more than 10 reps. You can do it alternately and do it with barbells for proportionate growth.Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mass and strength. Helps work the fore arms also.Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.Read and watch to know about 5 biceps exercises for big musclesBest Weight Lifting Triceps ExerciseDumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.Dips: Keep your body upright to allow maximum tension on the triceps to build power, strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.Best Weight Lifting Shoulders ExerciseOne Arm Cable Pulley Rows: This exercise builds muscle mass and strength and brings power to the shoulders. You can do upright rows with barbells or dumbbells.Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.Best Weight Lifting Chest ExerciseBench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.Best Weight Lifting Back ExercisePull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.Deadlift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.Best Weight Lifting Abs ExerciseCrunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.Mountain Climbing: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdominal region and can be done with bent knee raises and straight knee leg raise. It builds strength and endurance in the ab region.Cross-Body Crunch: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.Best Weight Lifting Quadriceps ExerciseSquats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbells for bigger and toned muscles.Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.Best Weight Lifting Hamstring ExerciseRomanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs straight and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.Seated Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.Best Weight Lifting Calves ExerciseStanding Calf Raise: It involves raising your body slowly on your toes and stretching the most while at the top. Don't jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.Single Leg Standing Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don't hurry through.Best Weight Lifting Forearms ExerciseWrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.Reverse Curl: This exercise works the outer forearms. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

Benefits of Weight Training for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Women are afraid of weight training as they think this will bulk them up. But to achieve their weight goal or general fitness it is important to include a mix of cardiovascular and weight training in your workout regimen. It's physiologically impossible for women to gain muscle in the same way as a man because women don't have enough testosterone in their body, unless they take supplements. Here are some benefits of weight training for women.-Makes you physically stronger: Indulge in some weight training to be physically stronger. Lifting weights makes you stronger. Many studies have proved that even moderate weight training can increase a woman’s strength by 30-35%.-Makes you lose weight: Cardiovascular exercise alone is not enough for weight loss. You need to include resistance training as well as weight training in your workout. Weight training increases your lean muscle mass and boosts your resting metabolism which makes you burn more calories all long the day. This helps you in reducing fat from your body.-Gives you toned body: It is a myth that if women train with weights they will bulk up just like men. Instead of bulking, weight training gives women a more toned and defined physique. This happens because women have really low levels of testosterone in their body. This hormone is responsible for the growth of muscles.-Makes your bone stronger: Weight training not only makes you physically stronger but also builds stronger connective tissues and increases joint stability. This reduces the chances of injury, back pain or arthritis. If you follow a healthy and balanced diet along with an effective workout routine, it can be a woman’s best defense against osteoporosis, which is a disorder of thinning of bones.

How Much Exercise You Need to Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Many of us like to look at the number of pages a book contains before we start reading it. We guess the same psychology plays out when we want to lose weight. We want to know how much and for how long do we need to work for before we get the final results.As we all know there are no shortcuts in life but who’s to say there aren’t more efficient ways to reach the finish line? And that’s exactly what we are providing you with! Super effective and efficient exercise information which will make those extra kilos melt away.WHO says that a routine exercise involving 45 minutes or more can lead to proper weight loss, while we agree with that statement we also know that different exercises have different burn rates and help reduce different amounts of calories. So it’s time to concentrate on the most productive answers to the What, When, and How of exercise!We have prepared an abridged version of what it takes to lose weight and get that dream body. Below is a list of popular and common exercises which can be done by absolutely anyone in order to indulge in focussing weight loss.Brisk Walking: It is a low impact exercise, which does not cause any sort of stress injury. For people with obesity or heart issues, walking is an easy and effective way to start exercising. Walking will help you get fitter and help with reducing the symptoms of your health issues. It also helps in refreshing the mind. Brisk walking for 45- 60 minutes can help you lose up to 225- 360 calories depending on your weight. If you can continue this routine of daily brisk walking for 45- 60 minutes, you can lose considerable weight in a week.Swimming: It is another low impact exercise which has high output in terms of calorie burning. A one-hour swimming session can help you burn around 400 to 700 calories. It helps not only in weight loss but also helps in toning the body. It actually works on the whole of your body and helps you condition and strengthen the body. It is very useful for people suffering from arthritis, obesity, and other musculoskeletal conditions. An interesting fact about swimming is that when your body is immersed in water, your body is only bearing 10% of its weight, but the water provides 12 times the resistance of air, making it the best condition for strengthening and toning your muscles.Cycling: Another fun low impact exercises with high output for losing weight. When you cycle for one hour you can burn 372 to 1100 calories depending upon your weight, speed and the path you choose for cycling. When cycling you end up getting a full workout which involves strengthening your lower body and getting a good cardiovascular workout. It also helps in speeding up your metabolism.Running/ Jogging: It is a high impact exercise where you can burn up to 600 calories in one hour depending on your weight and speed. It helps in strengthening the bones and connective tissues. It also helps your heart beat at a healthy rate which in turn prevents heart diseases, strokes,and certain cancers. Just remember to wear a good pair of shoes in order to save your joints from unnecessary strain. Jumping rope: It is another high impact exercise which can help you burn around 800 calories in one hour. It strengthens and tones your arms, legs and core. It also strengthens the bones and joints. It also helps in enhancing coordination, agility and stamina.Step Aerobics: It is a super effective low impact workout where you are indulging into a good cardio session. A 45 minutes session can help you burn around 550 calories. It helps you tone the muscles of the legs and hips. Even your core gets a good workout and it helps in improving coordination. Step aerobics involves cardio routines that take the aid of an elevated platform.

4 Keys to Weight Loss for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
There could be many reasons why women gain weight. The most common ones include sedentary lifestyle, emotional eating, therapeutic reasons, and poor eating habits. If you are a woman and are trying to lose weight then here 4 areas of your lifestyle that might help you keep off that weight. A healthy diet should include adequate intake of all the essential nutrients. For example, protein for muscles and hair, carbohydrates for energy, good fats like omega 3 and omega 6 fatty acids, fibre for smooth digestive function and vitamins and minerals for various bodily functions. A healthy diet is essential not just to stay disease free, but even to stay fit and slim. It is the first and most important step to healthy weight loss. Also, a healthy diet with make you look good externally, which will further motivate you and boost your confidence. Diet: We rarely realise the hundreds or thousands of calories that sneak into our system through unhealthy nibbling, small dessert bites and unnecessary snacking. There has to be a certain eating pattern and moderation in intake of calories. Our bodies require a certain number of calories in order to maintain weight and fat levels. the calorie intake should not cross the number required. Fix it: Firstly understand your body metabolic rate, the rate at which your body burns calories. A few of us don’t put on any weight despite eating whatever we like. But the rest of us do. If you happen to be one of those who have a tendency to gain weight from overeating, then you will have to start moderating your diet and calorie intake. Water: Water is important for flushing out toxins from the body and for better body metabolism. If there is a lack of water in the body then this will lead to slowing down of the metabolism and swelling up of the feet, face, etc. Water is also important because some women have water weight or water retention problem, where the body holds more water than it should, resulting in weight gain and bloating. Fix it: To increase metabolism, drink lots of water keeping the body hydrated. Drinking cold water will further rev up the metabolic rate. To get rid of water weight, reduce salt consumption as the body tends to retain more water when salt levels are high in the body. Reduce salt intake and drink more water. Exercise: Women don’t like lifting weights as they feel that lifting weights will make them bulky. They tend to focus only on running, aerobics, and other cardiovascular exercises. But it is equally important to do some strength training as the increased muscle mass in the body increases the metabolic rate and supports joints. Also, women cannot get bulky naturally unless they take body building supplements. So, make sure you follow an exercise routine with a mix of cardiovascular and strength training exercises.Fix It: If you don’t exercise as yet, make it a permanent part of your lifestyle. There is no need to have long sessions. Instead, focus on short sessions with high-intensity exercises. This will be more beneficial in losing fat and for overall heart health. It will even save you time. Whatever be your exercise routine, make sure you get in at least 30 minutes of exercise per day.Medical conditions: Women gain weight after menopause, pregnancy and due to hormonal change like hypothyroid, PCOS, etc. The medication for these problems can often lead to weight gain, despite a healthy diet and exercise routine. Fix it: Talk to your doctor about the weight gain. Your physician could offer you alternative medication that might reduce or stop the weight gain. Also, you could opt for a weight loss plan from experts which focus on these specific health problems like a diet for hypothyroidism. These diet plans are designed to help women lose weight despite these health issues.If you address these 4 factors that affect your weight, you could literally get super fit!

The Most Common Reasons for Weight Gain

Ms. Swati Kapoor, Dietitian/Nutritionist
Its frustrating to see your weight going up when you’re doing everything possible to lose weight. You seem to be eating right and exercising, but that clearly isn’t working. Losing weight and staying fit is mostly dependant on a healthy diet and regular exercise routine, but there are a lot of other factors that could slowly be disrupting your weight loss goals:1. Lack of sleepIf you are not getting enough sleep, then that could be making you feel hungrier. Lack of sleep causes an increase in stress in your body which leads to secretion of the appetite stimulating hormone ghrelin and makes you feel hungrier.2. Distracted eatingSometimes we eat mindlessly and don't even realise we're doing it. You may be watching TV with your hand constantly dipping into a bag of popcorn before soon realising that it's all gone. Even when you eat your meal while you are working on your computer, it leads to mindless eating. You don't savour the food and end up overeating.3. StressStress eating is a form of emotional eating which leads to high levels of cortisol hormone released in the body in response to stress. This hormone triggers psychological cravings for salty, sweet and high fat content food that gives you instant energy and pleasure. More stress makes you more prone to emotional eating.4. Watch what you drinkWhen people are watching their diet, they generally tend to forgot about accounting for their drinking habits. Alcohol, fuzzy drinks and juices can be high in calories. Also, alcohol consumption if often the reason for indulging in unhealthy food. It lowers your defences and willpower so you are more likely to indulge.5. MenopauseWeight gain can be a by-product of menopause. It’s possible that as estrogens levels fall, the metabolic rate in women also falls. It may also be the case that as women reach a certain age they become less physically active and put on weight because of it.6. MedicationA common side effect of some prescription medicines is weight gain. Because some of the drugs contain corticosteroids and anti-psychotic drugs, certain drugs can cause fluid retention which leads to weight gain. If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won’t have that particular side effect.7. AgeingAgeing is a condition which is unavoidable. During this stage BMR slows down. So you need more exercise and less food — to keep your metabolism going.8. Poor digestionPoor digestion leads to insufficient absorption of B-vitamins, iron, magnesium or any of the other nutrients required to burn calories. This results in fatigue and deposition of excess body fat. When you are unable to eliminate waste properly due to poor digestion, your body will suffer from toxic build-up. Many toxins cause your body to retain body fat and excess water. This results in sluggishness, puffiness and difficulty in losing weight.So keep a check on the above mentioned points and keep weight gain away.