11 Foods That May Contribute to Weight Gain

Written by Rachael Link, MS, RD

Many factors play a role in weight management, including your diet.

Certain foods are more likely to contribute to weight gain than others, including processed foods that are high in calories, fat, added sugar, and salt.

Nevertheless, these foods can still fit into a well-rounded diet. Just make sure to monitor your portion sizes and enjoy them in moderation, especially if you’re trying to lose weight.

Here’s a list of 11 foods that can contribute to weight gain if you consume them in high amounts.

1. Soda

Soda is high in calories and added sugar, yet it lacks important nutrients like vitamins, minerals, fiber, and antioxidants (1Trusted Source).

What’s more, drinking soda too often could contribute to weight gain.

In fact, research shows that people who regularly drink sugary soda are much more likely to gain weight than those who don’t (2Trusted Source3Trusted Source4Trusted Source).

One study found that people who drank soda alongside their normal diet consumed 572 more calories per day. Over time, this could easily lead to significant weight gain (5Trusted Source).

Additionally, drinking soda may be tied to a higher risk of conditions like type 2 diabetes, heart disease, and some types of cancer (6Trusted SourceTrusted Source7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

While you can still enjoy the occasional glass of soda, try to limit your intake to around 12 ounces (354 mL), and don’t make it a daily habit. You can also opt for sugar-free versions of your favorite beverages to cut down your sugar intake.

2. Sugar-sweetened coffee

Rich in caffeine and a variety of health-promoting antioxidants, coffee can be a nutritious beverage (11Trusted Source).

However, if sweetened with added syrup or sugar, coffee and coffee-based drinks like frappés, caffe lattes, or frozen mochas can contain just as much sugar as soda.

Like soda and other sugar-sweetened drinks, high sugar coffee drinks can contribute to weight gain and may harm your health, for example by increasing your risk of heart disease, stroke, and type 2 diabetes (3Trusted Source10Trusted Source12Trusted Source).

Therefore, if you’re trying to lose or maintain weight, it’s best to avoid sugar-packed options at your local coffee shop and limit how much sugar you add to your coffee at home or in the office. You can also opt for a low calorie sweetener like stevia instead.

3. Ice cream

Most commercially made ice cream is high in sugar and fat (13Trusted Source).

Additionally, because ice cream is often eaten as a dessert, it can add many extra calories to your meal — even if you’re already feeling full after the main course.

For this reason, it’s best to enjoy ice cream as an occasional treat rather than a staple in your diet.

To choose a healthier type of ice cream, look for one with fewer than 15 grams of sugar per serving, and be sure to watch your portion sizes. You can also make homemade “nice cream” by blending frozen fruit and Greek yogurt for a more nutritious alternative.


Commercially prepared pizzas are a popular convenience food, including among children and adolescents (14Trusted Source).

Unfortunately, most pizzas are high in fat, refined carbs, and calories. Some varieties are also made with large amounts of cheese and processed meats that have been cured, smoked, or salted.

A higher intake of processed meats has been linked to obesity and an increased risk of heart disease and certain types of cancer (15Trusted Source16Trusted Source17Trusted Source18Trusted Source19Trusted Source).

Nevertheless, pizza can still fit into a well-rounded diet — as long as you only enjoy it occasionally and in moderation.

Plus, keep in mind that not all pizzas are created equal.

For example, you can experiment with healthier homemade versions featuring plenty of veggies, unprocessed protein like sliced chicken breast, smaller amounts of cheese, and whole grain pizza bases. You can also try to find a pizzeria that uses these ingredients.

Click Here To Read More https://www.healthline.com/nutrition/10-highly-fattening-foods#TOC_TITLE_HDR_5

Get A Free Voice Over

The Perfect Exercise Plan if You’re Morbidly Obese

By: Jen Mueller

Sticking to an exercise program is difficult no matter who you are, but if your current weight puts you in the “morbidly obese” category, starting a new routine can come with some additional, unexpected challenges. While issues that plague all exercisers—like finding the time to sweat, discovering activities you enjoy or generally feeling out of shape—will arise, those with a significant amount of weight to lose might also struggle with finding exercises they can comfortably perform or those that can be done without having to get on the floor. If you’re doubting your capabilities or think there’s no way you can start exercising, know that you’re wrong. Despite any insecurities or challenges, the benefits of regular activity far outweigh any of the negatives. You just have to take that first step to get started.

Where to Start?

The first place to begin is with your doctor to get the “all-clear” before starting any exercise program. Once they’ve given you the green light, make sure you’re prepared with proper footwearcomfortable workout clothes and a positive attitude to keep you motivated and going strong.

A well-rounded exercise program contains both cardio and strength training workouts. Walkingwater exercise and stationary biking are all low-impact cardio options that are easy on the joints, which is an important consideration if you have a lot of weight to lose. By starting with a few minutes, a few times a day, you can quickly build endurance to try longer workouts as you become more fit.

If standing is an issue, SparkPeople’s Limited Mobility Lifestyle Center has both cardio and strength workouts that can all be done from a seated position. Depending on how you carry the excess weight, some seated exercises can be difficult. The strength workout below contains both standing exercises that can be done using a chair for balance and seated exercises that are comfortable for an exerciser of any size.

Use this full-body strength program twice a week, starting with one set of each exercise (eight to 12 repetitions per set) and building up to two or three as you begin to need more of a challenge. Combine this with regular cardio exercise (starting with three days per week) and a healthy diet, and you’ll be on the right track to reaching your goals!

Click Here To Read More https://www.sparkpeople.com/resource/fitness_articles.asp?id=2331

Get A Free Voice Over

Burn Fat Faster!

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.

According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine. How scary is that?

Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.

A little understanding of how to supplement your diet to reap the benefits of a full, healthy life can’t be over emphasised!

Here are the top 3 foods that boost metabolism and fat burning:

Fish oil
Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.

Read more http://www.conquerornutrition.com/blog/foods-that-boost-your-metabolism-and-burn-fat