You may have been working hard to lose that stubborn weight by sweating hard through good health eating habits and physical activity. Despite your efforts, the scale does not seem to be upset. You may wonder why. To understand why, you need to understand what obesity is.
What is obesity?
According to the WHO, obesity is a condition in which excess body fat accumulates to some extent that can adversely affect health. Various studies and meta-analyses have shown that different illnesses and conditions, especially cardiovascular disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, osteoarthritis, and depression are more likely. I have. And obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility.
Here are five common habits that ultimately lead to obesity.
1. Eat quickly
How many times have you eaten quickly, without even tasting food, during a call, or in a hurry for a meeting or chore?
This habit of eating quickly and unknowingly can make you fat. A study between middle-aged men and women suggested that eating fast leads to obesity. Eating fast is associated with general and abdominal obesity in childhood, as well as more consumption of food.
It will take about. 20 minutes for satiety signals / hormones to reach the brain from the stomach. And eating in a hurry negates this mechanism of stimulating the satiety center of the brain. Therefore, eating too early can lead to binge eating, paving the way for obesity and related disorders. Eating slowly helps control the area, recognizes when the stomach is full, provides you with how much, and knows when to stop. In addition, chewing well promotes the release of salivary enzymes in the mouth and digestive juices in the stomach, beginning the digestive process. Therefore, eating slowly metabolizes food faster and more efficiently.
Be conscious during meals and eat little by little. Eating slowly enhances the postprandial heat-generating effect of foods, increases serum adiponectin (a hormone that increases the oxidation of fatty acids and increases the inhibition of glucose production in the liver), and non-esterified fatty acids (triglycerides / body fats). It is related to the suppression of (the main component of). Plan meal timings with official meetings for yourself, as well as for your subordinates and colleagues. This will improve your productivity as well as your health. Please be careful when eating.
2. Don’t drink enough water
During my practice, I saw a person who drank less than 1 liter of water, ate a healthy diet, and was overweight despite being active all day long.
Water is important for proper physiological and cognitive function. The average human adult has about 55-60% water, while some obese people have only 15% water. This is because adipose tissue does not retain water like lean tissue. Adipose tissue contains about 10% water, and muscle tissue contains about 75% water. Ordinary water helps you to have healthy muscle mass. And it is ultimately responsible for improving the metabolic rate that helps with fat loss.
In combination with physical activity, drinking water helps increase fat oxidation. Another study established the role of drinking 1.5 liters of excess water in weight loss, body fat loss, and appetite suppression in overweight female participants. This is because water is filled with zero calories, suppresses appetite, and acts as a natural appetite suppressant.
So choose plain water instead of too much milky tea / coffee, fruit juices, soft drinks and other so-called healthy energy drinks. If you find ordinary water boring, add cucumbers, lemons, or slices of your favorite fruit, seasonings / spices, and enjoy the drink with a touch of flavor.
3. I can’t get enough sleep
Sleep deprivation is a hallmark of modern society. There are many factors that cause sleep deprivation, including frequent trips to different time zones, social and technical changes, the Internet, and social media.
Sleep deprivation increases obesity or weight gain due to metabolic and endocrine changes such as decreased glucose tolerance / insulin sensitivity, increased evening levels of cortisol, and disturbances in hunger hormones, and longer awake individuals Surroundings that have been proven in various studies are exposed to food stimuli that result in a wide waist.
Good sleep helps you eat better, exercise better, balance your hormone levels, and stay healthy. Try these tips to get a good night’s sleep.
4. Kitchen grocery
Have you ever seen the types of food in the cupboard? We are confident that you will find all kinds of processed foods in colorful packets such as biscuits, cereals, toasts, cookies, drinks and fruit juices.
Such foods tend to cause large spikes in blood sugar levels, which can lead to subsequent drops in blood sugar levels, which can lead to hunger and thirst for higher carbohydrate foods. It is a “blood sugar roller coaster” that many people experience. Such foods lack essential nutrients. In other words, they are “empty” calories. The added white sugar is a completely different story, it’s absolutely the worst and is associated with all kinds of chronic illnesses.
Whole foods contain nutrients and fiber and do not have blood sugar spikes or drops like processed foods. Remember: Low-fat cookies are still cookies! So, aim to store whole grains, healthy fats, lean proteins, fruits and vegetables in your kitchen groceries. This will naturally balance your diet and reduce your daily calorie intake.
5. Sitting for a long time
According to WHO, more than 50% of the world’s population lives in urban areas. Most urban work revolves around electronics / devices that require you to sit for long periods of time. Traditionally, obesity has been thought to be caused by a lack of healthy eating and exercise. However, researchers have found that one hour of strenuous exercise does not compensate for the negative effects of inactivity when sitting and spending the rest of the day.
So don’t throw away your morning hard work in the gym or park by hitting the couch all day at your office or home. Try to work at your sedentary level. It makes a big difference by working all day long. To stay active, try the following tips:
- Stand up and move every 30 minutes for 3 minutes, or every hour for 5 minutes.
- Walk around your office.
- Walk when you are talking on your cell phone.
- Use the stairs or park your vehicle away from the office.
- Wake up every hour to get water as it keeps the water bottle away from the table.
- Go to a colleague to discuss something or share a document.
- Exchange TV time for hobbies, sports and housework
We hope that this article will help you understand the causes of obesity and take the necessary steps to control it. For more information on obesity and how to lose weight, see Healthy Reads.
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