The "quiet weight gain" of 0.5kg per year catches up with you after 10 years — The true nature of weight creep

0.5kg per year — that "margin of error" can change your body in 10 years

Along with New Year's resolutions comes the "I might have gained a little weight" issue. However, the tricky part is that the weight gain isn't limited to just the New Year. The article highlights the phenomenon known as "weight creep," where weight gradually increases year by year. The Independent

The key lies in the small numbers. Many adults tend to gain about 0.5 to 1 kg per year, which can add up to about 5 kg over ten years. Because the increase is gradual, it's often only noticed "after the fact," such as when clothes suddenly feel tight or during a health check-up. The Independent

Why does it increase? Changes in life and body stronger than "willpower"

The article attributes weight creep to a combination of "subtle lifestyle changes that come with life's progression" and "biological changes due to aging." Specifically— The Independent

• Activity levels decrease : Work hours and family commitments lead to more sitting, and time for exercise is often reduced. The Independent

• Diet shifts towards "convenience" : Busy schedules lead to reliance on processed foods and fast food. Eating out more often can increase total energy intake. The Independent

• Sleep decreases : Lack of sleep increases hunger and cravings, disrupting energy balance. The Independent

• Stress increases : Stress can affect appetite and fat accumulation through hormones like cortisol. The Independent

• Metabolic assumptions change : Around age 40, muscle mass tends to decrease, and the amount burned at rest tends to drop. The Independent

Additionally, during "feast periods" like the end of the year, a little weight is gained and not fully lost afterward. The article mentions an Australian study where people gained an average of 0.5 kg from Christmas to New Year and 0.25 kg around Easter. The Independent

Why leaving it unchecked is bad: Weight becomes "protected"

The article emphasizes that weight gain is not just a matter of appearance.

1) The "set point" rises

The set point theory suggests that the body has a mechanism to "maintain around this weight." If weight gain continues, this standard is updated upwards, and the body works to "protect" the new weight, making weight loss difficult—this is the explanation. The Independent

On the other hand, there is mention of the possibility of lowering the set point through a gradual approach of losing weight slowly, maintaining it, and then losing more weight—"weight loss → maintenance → weight loss..." The Independent

2) Risk of lifestyle diseases increases

Unmanaged weight creep can lead to obesity, which is associated with increased risks of heart disease, stroke, type 2 diabetes, osteoporosis, and several cancers, according to the article. The Independent

The article also references a large-scale study showing the link between weight gain (2.5 to 10 kg) during young to middle adulthood and increased risks of type 2 diabetes, heart disease, stroke, obesity-related cancers, and mortality. The Independent

"7 small habits" you can start today (article's suggestions)

Here's the main point. The article suggests not doing "everything right all at once," but rather a collection of easy-to-implement ideas to revert weight gain before it happens. The Independent

1. "Big in the morning, small at night"
   Shift meal portions to the daytime, keeping dinner minimal. The article also touches on research findings that energy from meals is processed more efficiently in the morning. The Independent

2. Create mechanisms to slow down eating speed
   Use chopsticks, teaspoons, or small forks to "eat slowly." The idea is to buy time for the fullness signal to reach the brain. The Independent

3. Make your plate a "rainbow"
   Start with vegetables and fruits of different colors. Increase satisfaction with dietary fiber and nutrient density. The Independent

4. Prioritize "natural sweetness"
   Base your diet on vegetables, fruits, honey, nuts, and seeds, avoiding over-reliance on ultra-processed foods and fast food. The Independent

5. "Incidental activities" before "intentional exercise"
   Incorporate stairs, walking, and frequent movement into your daily routine. Try new activities to prevent monotony. The Independent

6. Aim for at least 7 hours of sleep
   Reduce screen time before bed for better quality sleep. The Independent

7. Weigh yourself once a week
   Do it on the same day, at the same time, under the same conditions. It serves as an early warning to make "fine adjustments" before gaining weight. The Independent
   
   

Reactions on social media and in the community: Empathy and the spark of dietary debates

Health articles like this tend to split into two directions on social media: empathy with "I get it!" and debates over "this is the right answer."

The core of empathy: "The environment makes you gain weight"

In overseas communities, posts with the theme **"bad choices are easily accessible"** were seen, sharing the realization that convenience raises daily calorie intake. Singletrack World Magazine

There is also a perspective that simply "stopping" weight gain is an achievement. For example, a short encouragement like "If you're not gaining, that's a win" is quite close to the mindset needed for tackling weight creep. To quote: "If you're not putting any on that's still a small victory." Singletrack World Magazine

"Home cooking" comes before "snacking"

Another post discussed how home cooking makes the "true nature of food" visible. Store-bought snacks can be replenished endlessly, but homemade ones are limited in quantity and can act as a brake—this sense also aligns well with the "accumulation of small differences" in weight creep. Singletrack World Magazine

And inevitably: Low-carb vs. rebuttal

When diet topics arise, discussions about whether low-carb is the right approach are likely to occur. In the community, there was a flow where claims like "carbs cause insulin to be released, leading to fat gain" were met with rebuttals like "it's not that simple." Singletrack World Magazine

What's important here is not the victory of "which theory is correct," but that the article's main theme is about "creating a system to revert a 0.5kg annual deviation." Rather than leaning towards extreme methodologies, focusing on reproducible habits like morning distribution, eating speed, sleep, and weekly checks is more effective against weight creep. The Independent