Several factors can hide behind your trouble losing weight. Some habits are included. Here are 8 bad habits that must be abandoned to lose weight.
8 habits to give up in order to lose weight
- Skipping meals
Many people think that skipping meals helps to lose weight. This is totally false. Firstly because having a healthy balanced diet is essential to lose weight and stay healthy, and secondly because when you skip a meal, your body begins to store fat at the next meal in anticipation of another deprivation. It is therefore essential to have three meals a day. Otherwise, you can opt for light dishes that you can accompany small snacks. For example, you can take half a healthy lunch and accompany fruit after two hours. This habit will help to offset the urge to snack, so to lose weight.
- Being too stressedGenerally, stress is bad for the body. It pushes you to eat more and to direct you to fatty and sugary foods. According to a study published in the journal Nature Medicine, the stress is an important risk factor in the weight loss process because it stimulates fat accumulation. Researchers studied the case of two groups of mice that followed the same diet.
However, the first group was faced with stressful situations (exposure to cold for example), while the second had a normal lifestyle. When the mice were exposed to a high calorie diet, those in the first group took two times more weight than those of the second group. To understand this phenomenon, the researchers found that the hypothalamus produced a neurotransmitter called Y2, in the fatty tissues of mice. It promoted the proliferation of these tissues and therefore the accumulation of fats.
In addition stress also causes the secretion of a hormone called cortisol that promotes fat accumulation.
Therefore, it is advisable to avoid stress by practicing activities that will soothe and relax like dancing, meditation, yoga …
- Sleeping too late
When you sleep late, this bad habit disturbs the functioning of two key hormones for weight loss: leptin and ghrelin. The latter is responsible for the sensation of hunger while leptin signals satiety. In deep sleep, these hormones are at rest. However, when you disrupt your sleep, these hormones are secreted out of order and can cause feelings of hunger at the wrong time, pushing you to eat late at night.
- Not drinking enough water
Water is vital for the proper functioning of the body. It helps to purify the blood and remove toxins that promote disease and fat accumulation. Moreover, a study conducted at the University of Alabama proved that drinking cold water was helping to burn fat. Indeed, when cold water is consumed, the body draws on its reserves to generate heat and restore it to the original temperature. This process is called thermogenesis. Nevertheless, it is advisable to drink a glass of cold water before meals and not after. Drinking a full glass of water before a meal also provides a sense of fullness that will prevent you from overeating.
- Consuming too much caffeine
Excessive consumption of caffeine stimulates the production of a hormone called cortisol. It is also called the stress hormone. Cortisol is a hormone that promotes the consumption of fats and sugars, which promotes fat accumulation and thus the weight gain. Therefore, it is advisable not to disturb your rhythm of sleep and sleep at least seven hours a day.
- Eating processed foods
One of the major reasons for weight gain is the intake of processed foods. They have a high content of sugar, salt and fat. It is therefore advisable to avoid foods like cookies, chips, frozen meals and cakes. Instead, opt for a diet rich in organic fruits and vegetables.
- Being in the wrong supermarket shelf
To lose weight, get in the habit of avoiding certain places, especially the bad shelves in the supermarket! Flee shelves presenting processed foods that are bad for your health, and prefer fruits and vegetables to prepare food and drinks rich in nutrients that will help you lose weight optimally and sustainably.
- Eating too quickly
In New Zealand, the University of Otago researchers have shown that a slow supply played an important role in the weight loss process. They studied 2500 women aged 40-50 years to verify the link between eating quickly and the degree of obesity. Researchers found that women who ate slowly had the lowest BMI. People who eat quickly tend to consume more calories before feeling full. Also, eating slowly gives enough time for the food to be broken down by enzymes in saliva, and glucose is delivered faster, increasing blood sugar and promoting satiety.