6 causes of weight gain that are easy to ignore

Overweight and obesity are risk factors for many lifestyle-related diseases such as cardiovascular disease, hypertension and diabetes. Here are some habits that can cause weight gain.

Increase salt consumption

Eating a lot of salt can increase blood pressure and water retention, leading to a feeling of bloating and rapid weight gain in a short period of time. To limit this condition, you should gradually reduce salt, drink enough water and avoid processed foods high in sodium. It is recommended that adults consume less than 5 g of salt per day (about a teaspoon), including salt from spices, fish sauce, seasoning powder and packaged foods.

Do not count calories consumed

Even though they track their calorie intake, many people still gain weight due to missing hidden sources of calories from snacks such as dried fruit, cookies, and salty chips. These calories accumulate gradually and can easily cause total energy to exceed daily needs. Develop healthy snacking habits, prioritizing fresh fruits and nuts in reasonable portions.

Potassium deficiency

Potassium deficiency can disrupt the body’s fluid balance, leading to water retention and temporary weight gain. This mineral plays an important role in muscle, cardiovascular and digestive system function. Low potassium levels can be caused by certain medications, medical conditions or a diet lacking potassium-rich foods, with symptoms such as fatigue, muscle weakness, and bloating.

Adults need about 2,600-3,400 mg of potassium per day, which should be supplemented from fruits, vegetables, beans, salmon, and potatoes; People with kidney disease should consult their doctor before supplementing.

Skip breakfast

Skipping breakfast makes you more likely to be hungry later in the day, increasing your risk of overeating and making unhealthy food choices, thereby contributing to weight gain over time.

Changes in the digestive system

Digestive disorders such as constipation, bloating or slow metabolism can cause temporary weight gain. This condition is often related to diet, water intake and activity level. Adding fiber-rich foods, drinking enough water and exercising regularly helps improve digestion and limit weight changes.

Eating too fast

Eating too quickly causes the body to not have time to receive signals of fullness, making it easy to overeat and putting you at risk of gaining weight over time.