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| Our habits that lead to weight loss without paying attention |
The average person gains between 0.5 and 1 kg per year. Although this number is less known, it means that we can get 5 to 10 kg extra in a period of ten years.
Eating healthy and exercising regularly can help prevent this weight loss.
However, gateways and some of our habits that we usually think of as small stimuli tend to lose weight.
We can control weight gain by changing some of our habits. These are our habits that can cause weight gain and change ...
Article content
1. Harmful Habits That Make You Lose Weight
1.1. Fast food
1.2. Not drinking enough water
1.3. Being social
1.4. Sat for a long time
1.5. Not getting enough sleep
1.6. To be very busy
1.7. Eating on large plates
1.8. Eating in front of the TV
1.9. Calories to drink
1.10. Not eating enough protein
1.11. Not using enough fiber
1.12. Use the elevator instead of the stairs
1.13. Don't eat healthy snacks
1.14. Consume a lot of fat even if it is healthy
1.15. Shopping without gender list
1.16. Drinking too much milk and coffee
1.17. Don't eat enough fruits and vegetables
1.18. Use too much salad dressing
1.19. Abstaining from food and eating irregularly
Fast food
In today's world, people tend to eat faster and faster than ever before.
Unfortunately, eating it too quickly can lead to fat storage. Studies show that people who eat food gain weight quickly or become obese.
This is because it takes time for the body to tell the brain that it is full. Therefore, people who eat fast tend to overeat before their body feels like eating.
If you are a fast eater, consciously try to slow down your food by chewing more and cutting smaller.
Not drinking enough water
Drinking plenty of water can lead to dehydration. Interestingly, thirst from the body as a sign of hunger or desire for food can be misunderstood.
In one study, scientists found that people who drank two glasses of water before breakfast ate 22% fewer calories than those who did not.
Best of all, water has zero calories. Some studies have shown that replacing sugary sugary drinks with water in a day can reduce calorie intake by up to 200 calories.
Being social
Social life is essential to maintaining a happy work life balance. However, being too sociable can get you fat.
Meals are a must for friends, and these are mostly calorie rich foods. This will allow you to consume more calories than you need daily.
In addition, studies show that people eat like the people they are with.
So if your friends are eating large portions or prefer unhealthy foods, you are more likely to choose them too.
Constantly sitting
Sat for a long time
Although it may seem harmless, studies show that people who sit longer tend to gain more weight. In addition, the risk of chronic diseases and premature death is higher.
For example, an analysis of six studies of approximately 600,000 10,34 individuals found that XNUMX percent of adults who, like the average office worker, sit for more than XNUMX hours a day, .
Interestingly, studies have also shown that people who sit for long periods of time do not compensate for the time spent sitting with exercise.
If your work involves sitting longer, try to exercise several times a week, at lunch, or after work.
Not getting enough sleep
Unfortunately, insomnia is strongly associated with weight gain. This is due to a number of factors, including hormonal changes and the encouragement of exercise.
In one study, scientists analyzed the sleep habits of 68.5 women over the age of 16. They found that women who slept less than 7 hours a day had a higher risk of gaining weight than those who slept XNUMX hours or more.
Worse, people who don't get enough sleep are more likely to gain fat from their stomachs or internal organs.
Excess body fat is associated with an increased risk of harmful diseases such as heart disease and type 2 diabetes.
To be very busy
Many people live busy lives and never find time for themselves. Unfortunately, not having time to relax can cause you to experience constant stress and fat accumulation.
Meditation is a great alternative to dealing with stress. 47 studies out of 3500 people reviewed that meditation helps to relieve stress and anxiety.
In addition to meditation, you can do yoga, reduce caffeine, and do some exercise to help relieve stress.
Symptoms of hormonal imbalance
Eating in front of the TV
People usually eat while watching TV and surfing the internet. However, when you get busy, you eat more.
A study of 24 studies found that people eat more when they are busy eating.
Interestingly, those who ate while engaged ate more food later in the day. This may be because they do not know how much they are eating.
While eating, make sure you don't get distracted and focus on the food. This is called mind-boggling food and it helps to make the meal enjoyable and informative.
Characteristics of carbonated beverages
Calories to drink
Drinking juices, soft drinks, and other beverages can cause fat storage. The brain records the calories from food, but it doesn't matter if it's from calories from beverages, so you'll compensate later by eating more food.
Get calories from food instead of drinks. It takes longer to chew and swallow. This means that the brain has more time to respond to hunger pangs.
Not eating enough protein
Lack of protein in the diet can make you fat. This important nutrient can help you stay full longer.
The protein tells the body to produce satiety hormones such as YY, GIP, and GLP-1 peptide. It also tells the body to produce appetite hormones such as wheezing.
Studies have also shown that a high protein diet can help boost metabolism and maintain muscle mass - these two factors are important for maintaining a healthy weight.
To increase your protein intake, try eating protein-rich foods such as eggs, meat, fish and lentils.
Most studies have shown that people who eat more vegetables and fruits are healthier.
Use too much salad dressing
One serving of salad dressing may contain more calories than salad. This salad is a 30-minute walk at medium speed to burn calories from the dressing. Instead, try to minimize your salad dressing consumption, as you can easily increase your calorie intake.
What's for breakfast?
Abstaining from food and eating irregularly
Delays in eating at one time or another are not effective, eating at irregular times can be detrimental to health and can lead to weight gain.
People who have a regular diet are at increased risk for chronic disease. These include metabolic syndrome, heart disease, insulin resistance, and poor blood sugar control.
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