1) Genetics: The tendency to gain weight is clearly genetic. This has to do with the body's metabolism, or ability to burn calories. For example, if a person has an identical twin and becomes overweight and develops type 2 diabetes, the other identical twin is almost certain to be diagnosed with type 2 diabetes at some point as well. For thousands of years, people were better able to survive under starvation conditions with a "thrifty metabolism". Unfortunately, such a metabolism can lead to weight gain unless the individual is very careful to avoid consuming extra calories.
Solution: For people who are "calorie conservors", programs such as Weight Watchers are extremely helpful because they help people understand exactly what they are consuming and can set goals to avoid consuming more than they can burn with their thrifty metabolisms.
2) Lack of consistent daily exercise. During the COVID19 pandemic, this has been a huge challenge for families, as going to the playground or out to the park with others may not be an option. For many children, virtual school and internet-based homework has led to decreased outdoor playtime.
Solution: Try to build a habit of doing activities every day which involve your large muscles (core). These activities can be done easily indoors. Studies have shown that strengthening exercise is very effective in weight loss programs because of the significant impact on metabolic rate. Yoga, pushups, sit-ups, lunges as well as lifting weights can be extraordinarily helpful to increase calorie burning power and improve weight loss.
3) Type of foods: Americans consume large amounts of processed food including breads, pasta, salty crunchy snacks like chips and pretzels as well as sweet drinks. Unfortunately, consumption of these foods often leads to rapid absorption of carbohydrate, excessive insulin spikes, and hunger spikes a few hours later. The secret is to consume the foods that do not cause this to occur. The bulk of our diet should consist of fresh fruits, fresh vegetables, lean meats (turkey, chicken, fish) and low fat dairy as well as healthy nuts. Many studies have demonstrated that the consumption of sugary drinks such as soda can have a dramatic impact on weight. Carbohydrates with healthy fiber are almost always better for your metabolism. Don't be fooled by the packaging. For example, you need to look at the label to be sure that the bread you choose has a high-fiber content for example.
These are just a few ideas to help you on your journey toward healthy body weight. Good luck!