5- Move enough daily for your metabolic needs: If you gain weight easily, plan in 4 sessions of moderate to high exercise (I call it playtime) per week. It starts with making time for this. Then pick the activity you know keeps your heart rate over 130 beats per minute, sustained for more than 30 minutes. Running, bicycling, hiking, swimming, or stair climbing are the best in my experience. But remember that exercise works in tandem with smart food choices. I just met a man who lost 120 pound in 5 months. He told me emphatically that working out can never make up for proper food choices. And he’s absolutely right.
If you’ve taken a hard look at these two areas (food and activity), then consider subtler causes of weight gain: medications and xenobiotic