Contents
Some of them seem harmless, but these are the pieces that are jigsaw puzzles called “slim figure”.
Daily habits that interfere with weight loss: give them up right now
Candidate of Medical Sciences, urologist, oncologist, andrologist, head of the department of oncourology of the Federal State Budgetary Institution of the Republican Scientific and Research Center for Reconstruction and Development. Vice President of the Association of Young Urologists of Russia
1. Short and untimely sleep
Falling asleep deep after midnight or in front of the TV is on the list of the scariest things you can do for your health. It is at night that many vital hormones are restored and those that are not synthesized during the day are produced. For example, melatonin, growth hormone, etc. It is worth adhering to this routine for some time, and the body will respond with problems at the level of thyroid, sex and stress hormones, which will inevitably lead to excess weight and edema.
What to do: adhere to the culture of sleep, observing the basic tenets of nature. Man is not a nocturnal animal, and all his biorhythms, including hormonal ones, are tied to circadian ones. We must sleep at night, stay awake during the day. It is important to fall asleep before midnight without irritating the optic nerve with bright lights from your phone, TV, or computer. Sleeping in the light is also harmful, so wean yourself off of this too. The duration of healthy sleep is at least 6-7 hours a day.
2. Generous snacks
Believe it or not, just a couple of candies eaten during the day can completely stop weight loss, or even help you gain it. What are the dangers of snacking? Hormones! The main hormone for energy absorption is insulin. It has two basic properties: a) store b) prevent destruction. After consuming food containing calories (mainly carbohydrates), even in small quantities, it is released. The food has been digested, the blood sugar has leveled off, and insulin continues to work for another 4-5 hours, stopping fat burning and causing hunger.
What to do: Refuse snacks. The intervals between meals should be at least 5-6 hours. If you have snacks, then only vegetables (fiber) or fats, because they have almost no effect on the release of this hormone.
3. The habit of eating fast
It’s not about burgers, but about the speed at which you consume food. Often, especially in the modern pace of life, we lose the culture of food. Since most of us eat by eye, not counting portions, overeating often occurs. Saturation is the main criterion, but for this we need to remember the number 20 minutes – this is how much the brain needs to receive a signal from the stomach that it is “full”. Accordingly, having already received your norm, you can continue to eat without waiting for this signal. This is the most common cause of heaviness after eating. The stomach remains full, which negatively affects the entire process of digestion.
What to do: there are only two ways out. First, start a food calculator and calculate what and how much you eat. Over time, you will learn to focus on the eye and perceive food primarily as fuel. Second – try to chew food for a long time and thoroughly, eat slowly, and drink 1-2 glasses of water before meals.
4. Love for large plates
It’s funny, but nutritionists have long noticed that the size of your plate directly depends on the amount of food eaten. Large plates make you psychologically put more food on them and overeat.
What to do: a fun but important factor and the best fix is to change the dishes.
5. Avoiding salt and water
Man is a huge flask with constant chemical reactions that require water. Liquid is needed to maintain all metabolic processes and remove waste products and toxins from the body. Trying to lose weight, many girls give up salt and reduce their water intake. As a result, the body suffers from dehydration and sodium deficiency. To cope, it secretes hormones responsible for fluid and salt retention in the body. The result is that a person drinks little, but suffers from edema. At the same time, many people confuse the feeling of pathological thirst with hunger and begin to eat even more. Add to this the slagging of the body caused by low urine output.
What to do: drink more water do not give up salt completely. Only a sufficient intake of salt and fluids will allow the body to stop holding reserves. You need to drink, focusing on the color of urine (it should be transparent or light straw) and avoiding thirst, because it is a sign of dehydration that has already occurred.
6. The habit of eating in front of the TV
I think you’ve often noticed how quickly a bucket of popcorn in a movie theater empties when an interesting movie is on. Being distracted, a person is not aware and has poor control over what and how much he ate.
What to do: put your smartphones aside, turn off the TV. Begin to set aside time for your meal without combining the process with other activities. And another important fact is that when dining in a company, you always eat less than alone (research claims 25%). Bring back family dinners at a common table.
7. Irregular meals
By habit or schedule, many have a full meal once a day – before bed. Why is that bad? It’s very simple – long breaks in food provoke a greater appetite. Coming home in the evening, you start to overeat, trying to eat everything in the day. This is also bad because a large volume is a big load on the entire gastrointestinal tract. Let’s make a reservation right away that there are styles of intermittent fasting, when people eat strictly 5-6 hours a day and fast for 18 hours outside of meals. But this type of nutrition is not suitable for everyone, you need to come to it gradually and adhere to it constantly.
What to do: Analyze your habits and try to follow our recommendations, primarily for your health.