In fact, there are small things Many things that, when done, can change the shape for the better. for example Walking up the stairs instead of the elevator And putting less milk in your coffee can make a difference. And from now on, 15 behaviors that should not be done. If you do not want to gain weight without knowing
The average person gains 0.5-1 kg in weight every year. joker123 Although this is a small number, it means that we will gain 0.45-9 kg every 10 years. A healthy diet and regular exercise can help prevent weight gain. However, there were small things. Many things that secretly make us gain weight. And we should stop doing it in order not to gain weight.
1. Fast food
Nowadays, most people are busy and try to eat quickly. But it can make us fatter. Research has shown that people who eat fast are more likely to be overweight or obese. Because it takes a period of time for the body to signal the brain that it is full. In addition, eating fast can also cause us to overeat. Therefore, you should start training yourself to chew food slowly. and eat smaller portions
2. Not drinking enough water
Not drinking enough water can make you feel thirsty. It is interesting that people often mistakenly think that the feeling of thirst is hunger. In research, drinking two glasses of water was found to be 22% less likely to eat less than people who didn't drink water. Plus, water doesn't have calories either. A study in which volunteers switched to plain water instead of sugary drinks found that they lost an average of 200 calories per day. but if friends If you find it boring to drink plain water, try flavoring it by slicing a cucumber, lemon, or your favorite fruit and adding it.
3. Socializing too often
Going to a party requires us to drink and eat. Makes you get a lot of calories unnecessarily. Research has also found that socially active people tend to eat the same things other people eat. If our friends eat unhealthy food, we will eat too.
4. Sitting Too Long
In the West, most people have to sit at their desks for 9-11 hours a day. At first glance, they seem harmless. But research has shown that people who sit for long are more likely to become overweight. Chance of chronic illness and premature death A study of 60,000 people found that people who sit longer than 10 hours a day have a 34 percent increased chance of premature death. If you know that you have to sit for a long time, exercise before going to work. lunch break or after working several days a week Or you can try switching to a standing desk.
5. Not getting enough sleep
Lack of sleep has been linked to weight gain. which has other factors as well, such as hormonal changes and not wanting to exercise A study on the sleep habits of 68,000 women found that those who slept less than 5 hours were more likely to gain weight than those who slept 7 hours or more. People with inadequate sleep tend to have belly fat, which increases their risk of heart disease and type II diabetes.
6. No time to relax
Many people are so busy that they have no time for themselves. Lack of time to relax can lead to constant stress and fat accumulation. Research has shown that stress is linked to belly fat. And it seems that stress causes people to make unhealthy food choices as a way to relieve stress. More than 43 studies have found that meditation, yoga, caffeinated beverages, and mindfulness training can help relieve stress.
7. Eating with a large plate
The size of the plate can also affect the size of our waist. Over 72 studies have found that people who use large plates tend to eat a lot and people who use smaller plates are unconsciously aware of it. On average, this leads to 16% more calories per meal. Research has also found that “Even nutritionists themselves eat 31% more ice cream when they use larger plates.” It's because large plates make them appear less food, which can fool our brains into thinking we're eating too little. Therefore, we should switch to a smaller plate.
8. Eating while watching TV
It distracts and makes us eat more. 24 studies have found that people eat more if something distracts them. And what's even more interesting is that it will make you eat more throughout the day. because I do not know how much I have eaten Therefore, when eating, we should not have anything that can distract us. Should focus on eating alone.
15 behaviors that should not be done If you do not want to gain weight without knowing
9. Calorie intake
drinking juice Soft drinks and more can make us fat Because the brain can't detect calories in beverages like it does when eating. It means it will make us eat more. One study found that volunteers who used applesauce gained 300 calories more during the six meals. Make you feel fuller than drinking apple juice. Therefore, we should get calories from food that can be obtained from beverages. Eating food also requires chewing, giving the brain more time to process hunger levels.
10. Not Getting Enough Protein
Getting less protein in your meals can lead to more fat. Because protein causes the body to secrete hormones that make you feel full. and causing less production of hunger hormones Research has also found that protein-rich meals increase the metabolic rate and aid in the preservation of muscle mass. Both of which are important for weight management. Therefore, we should eat more protein foods such as eggs, tofu, meat and lentils.