2 Gold time is easy to gain weight during the day
Those who want to control the weight often have a headache to think about this dish should eat, the other dish should abstain, breakfast should eat, lunch should combine food, this meal has exceeded the amountCalories allows it yet ... Every day, you make yourself tired of eating.
In fact, in 24 hours a day has 2 easy golden momentsgain weight.If you can grasp these two times well, weight control will become much easier and more effective!
In an interview with China's health interview, in October 2024, Assoc.Prof.Dr.said, there are 2 golden times that are easy to gain weight:
- 10 am to 11 noon.
- 16 pm to 17 pm.
The time when gold is easy to gain weight does not mean eating at this time frame will be fat.Experts explain, actually this is the time when the body is easy to produce hunger.If you eat too much at this time, after just over 1 hour, you will have lunch or dinner.Such intense eating will cause the calorie intake in the body to exceed the allowed level, which leads to weight gain.
Dr. Lai Xiaoming also offered two effective methods to control hunger:
- Ensure adequate supplementation of certain fiber at every meal to create a feeling of fullness.
- Try to arrange the time to exercise and exercise before dinner.After training, you can drink a little more water.At this time, you will not feel too hungry.Eating less at dinner will also become easier.
The habits that make you gain weight silently without knowing
1. Eat hasty
Eating too fast is not only harmful to the stomach but also makes you gain weight.On the newspaper of the newspaper, the US Trieu Nutrition Doctor (People's Hospital in Bac Jiangsu, China), said that when eating too fast, most cases of food must not be chewed carefully, not created.Food fluid is enough to cling to the stomach wall.So despite eating a lot, he still feels hungry.
On the other hand, the chewing time is too short, making the vagus nerves still in a state of excessive excitement, the cravings also increase corresponding.As a result, fast foods often eat too much before the brain promptly stops the signal stops.
2. There are 3 meals a day are erratic
Many people often skip meals, eat at the wrong time, 3 erratic meals.This will cause certain irritation to the stomach, leading to a series of stomach diseases such as chronic gastritis, stomach ulcers, bowelitis ...
Eating without moderation will make you feel significant hunger, which leads to more eating next meal.Worth mentioning, you can easily eat more foods rich in fat and salt, and also easier to eat at night.These habits will gradually make you gain weight without knowing it.
3. Replace rice with fruit
Although eating fruits is an integral part of maintaining a green lifestyle, boosting immunity thanks to rich in vitamins and minerals, but also should not eat too much.Especially those who have stomach problems.
For example, lemon, kiwi, cat apples ... are fruits rich in citric acid, eating a lot will make the stomach produce more acid.Jujube indigestion will make stomach condition more serious.Pear, mangosteen are welding fruits, people with stomach problems if eating a lot will damage stomach function.
4. Regularly staying up late
A study published in the Journal of the American Medical Association in 2021 found that going to bed after 10 pm was considered staying up late.People who stay up late, lack of sleep are prone to obesity and abdominal fat.
Specifically, compared to those who go to bed during the period from 8 pm to 10 pm, those who go to bed after 10 pm are at risk of obesity (BMI) and abdominal fat (waist) both increase 20%.Those who go to bed after 2 am are at 35%at risk of obesity, the risk of abdominal fat increases by 38%.
5. There is a habit of turning on the light when sleeping
In 2019, scientists followed 43,722 women for 5.7 years and discovered, those who turned on the lights or watch TV when sleeping easier to gain weight.
Compared to those who sleep in the room without light, these women are at a higher risk of 5kg or more, 17%higher, the risk of being overweight or obese suddenly increases by 22%and 33%respectively.
6. Often stress
When excessive stress, adrenal glands will excrete more cortisol hormones.This hormone will increase blood sugar, stimulating the pancreatic glands to secrete insulin, causing the body to produce hunger, thereby increasing the absorption of sugar and other foods.
On the other hand, when stressful, we often have no mood to choose the right food, and can not exercise regularly.Over time, this condition will lead to accumulation of excess fat and cause obesity.
Healthy habits help you control your weight effectively
In addition to "eating science, combining exercise", in life, there are many other simple habits that can help you control your weight effectively, it is important to persevere.
1. Eat full 8 parts
If the amount of exercise does not change, eat a piece of rice every day, half a dumpling ... within 1 year, your weight may increase significantly.
Eat 8 parts full when you feel that you can eat more, don't eat more.If you do not eat more, within 3-4 hours later will not feel hungry.This is the most ideal state.
2. Chew carefully swallowing slowly
Chewing carefully swallowing slowly, eating slowly can help the stomach and brain synchronize to receive the feeling of fullness, thereby controlling the amount of calories loaded into the body more effectively.
3. Use small dishes
This helps you be aware that you have already eaten 1 bowl, thereby limiting eating more.
4. Drink the soup first, eat vegetables later
Before meals, you should drink soup first, then eat vegetables, follow up to eat meat and finally eat rice.This approach helps you supplement with low energy foods and create a feeling of fullness first, thereby limiting over -eating.However, you should pay attention to avoid processing with greasy.
5. Drink enough water
Water is an important ingredient involved in the body's metabolism.Drinking enough water every day will help promote metabolism more effectively.You should form a habit of drinking plenty of water every day, it is best to make sure to drink 6-8 cups of water (equivalent to 1,500 - 2,000ml).
If you don't like drinking water, you can add a few slices of fresh lemon or mint leaves to add flavor to the water.In addition, you can also drink tea or milk, both good for health and help nourish the body.
6. Walk straight back, abdominal
The posture of sitting on the office chair, lying on the sofa ... for a long time, it seems "comfortable" but makes the belly fat more and more accumulated.
Maintaining a posture of walking straight, daily stomach, when walking, you need to raise your head, chest will help you have a better physique.
(Artwork: Internet)