Do you lead a healthy lifestyle, do not eat at night, do sports, but does your weight increase anyway? Perhaps it's all about bad habits. Today we will talk about the most harmful of them - habits, because of which you gain extra pounds.
There are more and more tasks to be solved, and less time for lunch. Is that familiar? Scientists from Okayama University (Japan)
that fast meals lead to weight gain and obesity. Your stomach needs time, about 15-20 minutes, to signal to the brain that it is full.
If you eat dinner in five minutes, you will not feel full. Chew your food thoroughly and don't be distracted by gadgets.
Thirst is very easily confused with hunger. And sometimes together to drink water, a person eats another chocolate bar. English scientists
that people who drink two glasses of water before breakfast and drink at least six glasses of water during the day consume 20% fewer calories.
Accustom yourself to drink water.
We don’t argue, parties, holidays and publicity - it's great. But almost always events are accompanied by food, and not the most wholesome one. In order not to overeat, you need to monitor your nutrition outside the house, be able to stop in time and refuse another sandwich and another glass of wine.
Most people in large cities spend their workdays sitting on a chair in front of a computer. This means that they almost do not move and do not spend calories. In addition to obesity, a sedentary lifestyle
to chronic diseases and even early death. Which exit? If you have sedentary work, go to the office and walk out of the office, climb the stairs and move as much as possible on the weekend.
Sleep deficiency is directly related to weight gain.
that due to lack of sleep in the body, the hormonal background changes and the strength for training disappears. Lack of sleep is often taken by the brain for hunger - this is especially manifested at night, when instead of going to bed, you go to the refrigerator. Ideally, you need to sleep eight hours a day. A lifestyle is especially dangerous when people sleep for four to five hours for several months. Such a regimen can lead not only to weight gain, but also harm emotional health.
Deadlines, training, meetings, traffic jams - and here you are on the verge of a nervous breakdown. Instead of relaxing, you prefer to eat a can of ice cream and work more. This approach leads to an imperceptible weight gain. A typical situation is that one morning you see an increase in weight on the scales and you cannot understand where the extra pounds came from. To avoid this, learn to relax, delegate responsibilities and be sure to devote one or two days a week to quality rest (ideally, without gadgets).
For a relaxing day, a trip to massage, spa and a walk in nature are suitable.
Photo: shutterstock. com
On a big plate even a decent portion of food seems small - this is how our brain perceives it. To cheat him, try to eat from small plates. American scientists
conducted an experiment
and found that we eat 30% more ice cream if we put it in a large bowl.
While we watch TV, read news or surf the Internet , our brain does not notice what we eat. If the contents of the plate are already eaten, and you are still hungry, this is just the case. Try to eat in a relaxed atmosphere, eliminating all the distractions - so you will need significantly less food to eat.
We have already heard the famous story that sweet coffee drinks at Starbucks "contain about 800 calories? Yes, that's half the daily calorie intake. Be careful with soda and milkshakes - these drinks do not saturate, you can drink a lot of them and not even notice.
Photo: shutterstock. com
The protein is responsible for satiety and does not contain a lot of calories. A plate of salad with pieces of turkey or chicken may be more nutritious than a plate of pasta. Choose lean sources of protein — diet cottage cheese, chicken, turkey, white fish, and egg whites.
Fiber contributes to the smooth functioning of the gastrointestinal tract, stimulate all metabolic processes in the body, eliminates cholesterol and normalizes the level of insulin in the blood.
Most fiber is found in raw vegetables, and they usually have few calories.
The staircase is the simplest and most affordable simulator in the world. American scientists
that we spend eight calories for every 20 steps up the stairs. You can burn 100 calories over 12 floors - this is about four ascents on a long escalator in the subway. Climbing stairs not only burn calories, but also develop endurance and
improve brain function
Photo: shutterstock. com
If hunger always catches by surprise, wear with you an apple or some healthy bars of nuts and dried fruits. Then you do not have to snack on sandwiches from machines or cakes.
Without a doubt, fats are useful, but in reasonable quantities. For example, one tablespoon of olive oil contains 120 calories.
If you are struggling with excess weight, you must also monitor the amount of fat consumed.
The absence of a list leads to the fact that the basket contains chocolates, chips and soda. The best option is to think over your menu for a week, make an approximate list of necessary products and go to the store with it. So you exclude spontaneous purchases and protect yourself from harmful high-calorie snacks.