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November 24, 2025
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Sometimes you try your best (and keep trying), but the weight won’t seem to come off. This can induce a lot of stress.
Did you know that stress actually sparks cravings for carbohydrate-rich snack foods? Which doesn’t help when you’re desperately trying to shed those pounds!
Unfortunately, genetics play a fundamental part in how you look
TeenGrowth.com explains that your breast size is determined in part by the body type of not only your mother but also your father and your extended family line.
Your body shape – whether you are short, tall, pudgy or slim- is also very much dependent on your parents…as well as your lifestyles.
So what can you do when you receive the shorter end of the genetics stick, and have no time (nor the inclination) to #fitspo or #healthspo?
We scour the Internet and check in with fitness and wellness gurus to share their take on how to get in shape—holistically and realistically.
Diet: When and why you eat may be as important as what you eat
According to Kayla Itsines, fitness guru and founder of the massively popular Bikini Body Guide, skipping breakfast will never help you lose weight because your body needs it to function throughout the day.
Skipping meals may slow your metabolism, affecting your food choices for the rest of the day and increasing your risk of overeating.
The type of breakfast you eat is essential, so make sure you are choosing wisely. Stick to complex carbohydrates and lean protein, as this can provide sustained energy and keep you full until your next meal.
She also warns against emotional eating.
“Many of us are emotional eaters without even realising it. This can lead to significant weight gain, especially when you eat while stressed or bored. People also tend to reach for snacks when they are mildly hungry, which may not always be the best idea, especially if the thing they are snacking on is processed and full of sugar.”
Try to watch your behaviour and how you act next time you are stressed out or bored. Replace emotional eating with other activities, such as going for a long walk or calling a friend — it may make all the difference!
Workout: The quickest way to lose weight is to combine HIIT & strength training
Shape magazine says the quickest way to shed weight, build lean muscle, and reveal a toned, sexy physique is a combo of strength training and high-intensity interval training (HIIT), for short.
It’s not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time. You’ll crush calories, build fat-burning muscle, and avoid plateaus.
As women, it is natural to be hesitant to start lifting heavy weights. In our minds, weight lifting equates to a “bulky” and “thick” body. But this couldn’t be farther from the truth.
Muscle is metabolically active, meaning that it burns calories even at rest. The more muscle you have, the more fat you will burn. Just remember that muscle is denser than fat, so don’t rely on the scale to track your progress. You will see the fantastic results in the mirror and feel them every time you pull on your skinny jeans.
So, combine your strength-training workout with HIIT to give you a rock-solid core, lean legs, and defined arms.
FAQs On Weight Gain & how to get in shape
What causes unintentional weight gain?
A decrease in estrogen can cause women in menopause to experience weight gain around the abdominal region and the hips. Hormonal changes in your middle years can also slow your metabolism, leading to weight gain. Other medical conditions affecting hormone levels can cause weight gain in both sexes.
Can an ovarian cyst cause you to gain weight?
Ovarian cysts can cause weight gain. Some cysts are hormone-secreting cysts, which impact your health and weight. PCOS (polycystic ovary syndrome) is also interrelated to metabolic issues. This, in turn, can lead to weight gain.
Why does weight keep increasing?
The usual suspect for weight gain is consuming more calories than your body needs and burns. But the underlying problem could be an unknown health condition.
What kind of food causes weight gain?
Foods that cause the most weight gain include french fries, potato chips, sugar-sweetened drinks, fatty meats, processed meats, trans fats, potatoes, sweets, and pastries.
Why can’t I lose weight despite exercising?
You lose weight in the kitchen but gain health in the gym. What you eat in private shows up in public, so begin your weight-loss journey in the kitchen. Eating the right food depends on your metabolism and more. The safest bet is to consume whole, unprocessed foods.
Sleep deprivation can make you fat?
Sleep deprivation causes hormonal imbalance, and this can lead to weight gain. But for the modern woman, getting adequate sleep is a luxury few have. It’s hard enough trying to juggle a successful career with other responsibilities. The last thing you need is excess weight pulling you back and slowing you down.
If you are struggling with weight issues, let us help you with Dr Ivan Puah’s fact-based, science-based and holistic approach with our Weight Loss & Management Programme.
