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Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.

The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

WHY DO SOME PEOPLE BECOME OVERWEIGHT?

Many factors, including consuming more calories than you need from food and beverages, lack of sleep, and low levels of physical activity, may play a part in gaining excess weight. Here are some factors that may influence weight and overall health.

The world around you. Your home, community, and workplace all may affect how you make daily lifestyle choices. Food and beverages high in fat, added sugar, and calories are easy to find and sometimes hard to avoid. And they often cost less than healthier choices like fruits and vegetables. On top of that, smartphones and other devices may make it easy for you to be less active in your daily routine.

Families. Overweight and obesity tend to run in families, suggesting that genes may play a role in weight gain. Families also share food preferences and habits that may affect how much, when, and what we eat and drink.

Medicines. Some medicines, such as steroids NIH external link, and some drugs for depression NIH external link and other chronic health problems, may lead to weight gain. Ask your health care professional or pharmacist about whether weight gain is a possible side effect of medicines you are taking and if there are other medicines that can help your health without gaining weight.

Emotions. Sometimes people snack, eat, or drink more when they feel bored, sad, angry, happy, or stressed—even when they are not hungry. Consider whether it might be your emotions making you want to eat, and try doing something else to help you cope with negative feelings or celebrate your good mood. That can help you feel better and avoid weight gain.

Lack of sleep. In general, people who get too little sleep tend to weigh more than those who get enough sleep.2 There are several possible explanations. Sleep-deprived people may be too tired to exercise. They may take in more calories simply because they are awake longer and have more opportunities to eat.