Eating irregularly, frequently snacking instead of main meals or eating only one meal a day causes the body to not receive enough necessary nutrients but still have excess calories, increasing fat.
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| Eating irregularly, frequently snacking instead of main meals or eating only one meal a day causes the body to not receive enough necessary nutrients but still have excess calories, increasing fat. (Source: Health) |
1. Consider snacks as main meals
Many people often skip main meals, thinking that snacking during the day will help them lose weight. However, expert Xiao Weilin points out that even if you eat a little, snacks are mainly made from sugar and starch, so they are high in calories and not nutritious enough. Consuming these foods on an empty stomach can easily push blood sugar levels up, creating a vicious cycle, making you crave more food and get hungry faster. It is best to pay attention to the main meals of the day, eat on time, and have enough nutritional groups: good starch, protein, and fiber.
2. Eat only one meal
Many people only eat one meal during their diet because they think they will consume fewer calories. In fact, this can help you lose weight quickly, but it is easy to cause weight loss, metabolic stagnation, and even rapid weight gain when you eat normally. Moreover, applying a one-meal diet is very difficult to maintain for a long time. Expert Xiao Weilin suggests that it is best to establish a balanced diet, eat 2-3 main meals a day with appropriate doses, creating a calorie deficit to achieve the goal of losing weight and maintaining a good figure in the long term.
3. Like sweet drinks
Milk tea and fruit juice are popular summer drinks. However, they also contain a significant amount of sugar. The fructose in these drinks will increase the synthesis of endogenous fat in the body, causing more fat to accumulate, especially visceral fat in the abdominal cavity and thighs. Instead of drinking sugary drinks or milk, drinking filtered water or pure tea will help with metabolism, support weight loss, and reduce fat.
4. Staying up late
Studies have shown that lack of sleep can easily lead to fat gain and muscle loss. According to the recommendations of the US Centers for Disease Control and Prevention, adults should sleep at least 7 hours a day. Lack of sleep causes hormonal imbalance, making the hunger-fullness hormone work less effectively, making you feel hungry and crave more food than your body needs. Sleeping well and getting enough sleep also helps the body burn excess fat more effectively.
5. Sitting a lot
The habit of sitting a lot and not being physically active will cause the calories you take in to not be fully consumed, leading to excess calories, which gradually accumulate in the form of excess fat. Physical activity such as walking, cleaning the house, climbing stairs... or intensive training will help you consume more calories, increase endurance, and improve body firmness.
Source: https://baoquocte.vn/can-loai-bo-5-thoi-quen-xau-neu-khong-muon-mo-bung-day-277776.html
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