Be careful! 5 bad habits that may make you prone to obesity

"Oh, why can't I lose weight no matter how hard I try?" "Oh my god! I gain weight even when I drink water!" "Why do I gain weight again after just a short time of losing weight!?" Such topics are certainly familiar to everyone. "Losing weight", which is regarded as a lifelong task for many people, does indeed deeply trouble men and women who are "obsessed" with the fat on their bodies. The only factor for obesity: absorption is greater than consumption.

In fact, "losing weight is really not difficult" - this sentence is by no means an empty slogan. As long as you have the right concept and use the right method, you can easily get rid of the fat on your body. Not only will your appearance become more beautiful and you can say goodbye to strange looks from time to time, but more importantly, by losing weight you can regain your confidence and health, and use the right method to create a physique that will never gain weight again. Before we fight against the evil enemy - "obesity", we must first understand it in depth and find out the real culprit that makes us fat.

Why do you get fat? Excluding any pathological factors, that is, factors that cause obesity due to illness, there is actually only one reason that really makes us fat, namely: "Daily food intake exceeds the needs of daily activities." In other words, once the human body absorbs more calories than it consumes, and "in" is greater than "out", a "positive calorie balance" is created, and the excess calories will be converted into fat and stored in the body, naturally forming obesity.

On the other hand, if the daily food intake is not enough to meet the needs of daily activities, the calories absorbed are less than the calories consumed, and the "in" is less than the "out". At this time, the insufficient calories are supplied by the stored backup energy (fat), and the fat is consumed, creating a "negative calorie balance", which can achieve the goal of weight loss.

Maintaining a negative calorie balance is the only way to lose weight

From this we can see that the only way to lose weight is to reduce calorie intake, increase calorie expenditure, and deliberately create a physiological state of negative calorie balance. When the body is in a negative calorie balance, fat will be burned as a backup energy source, and weight loss will occur naturally.

The so-called reducing intake, of course, means adjusting the "quantity" of your diet, and increasing consumption means exercising. It sounds simple, and in fact it is not difficult. This is what I have emphasized again and again. The more humane the weight loss method is, the more effective it is. As long as you follow the methods mentioned in the following chapters, adjust your diet and exercise correctly, losing weight is not difficult.

The most important thing is to use the process of weight loss to help yourself establish a different, smaller and more stable eating habit. Only by successfully establishing new eating habits can you break free from the control of old, excessive eating habits and lose weight successfully. Therefore, the more successful the dietary adjustment, the better the weight loss effect, and it is the biggest guarantee for not gaining weight again!

* The body's calorie consumption mainly consists of three parts: *

The human body's "basal metabolic rate" accounts for about 65 to 70% of the body's total calorie consumption. The calories required for physical activities account for about 15 to 30% of total calorie consumption. The calories needed to digest food account for about 10% of the total calories. From this we can see that for an office worker who has no exercise habits, the basal metabolic rate accounts for most of the body's calorie consumption. In other words, people with slow metabolism will definitely suffer a disadvantage when losing weight, and their chances of gaining weight are greater than others.

Bad living habits lead to obesity

As the saying goes, "Rome was not built in a day." The reason why you feel easy to gain weight is actually not a problem of your physique. A large factor may be caused by your "bad living habits."

When faced with bad habits in life that easily lead to weight gain, we are often not aware of it and tend to relax ourselves. After a busy day, we are unable to reflect on ourselves at the end of the day, so the fat accumulates day by day. Now that you have made up your mind to start your weight loss plan, you must have some basic knowledge. The following are some of the habits that can easily lead to weight gain in your daily life:

NG habit 1: Eating very fast

Because people eat too fast, food enters the stomach in the form of large molecules without much chewing, which can easily cause indigestion. At this time, the stomach must secrete more gastric acid to help digestion, which not only increases the burden on the stomach and intestines. Eating too fast for a long time can easily lead to digestive organ diseases such as stomach problems, gastroenteritis, gastrointestinal absorption difficulties, gastric ulcers, and duodenitis.

The stomach central nervous system in the human body does not work immediately when we start eating. It must absorb sugar, causing blood sugar levels to rise, and then be stimulated by fat or protein to secrete hormones from the duodenum, causing the stomach wall to swell... After a series of processes, we will begin to feel "my stomach is full and I can't eat anymore!" This process starts to take effect 20 to 30 minutes after you start eating.

In addition to causing indigestion, eating too fast also causes food to accumulate in the stomach, which will make the stomach protrude over time. Once the amount of food consumed exceeds the stomach's capacity, the appetite will easily increase, turning you into a woman with a small belly or a man with a big belly!

NG habit 2: Eating mostly pasta and bread as staple food

Noodles or bread made from flour are easier for the body to absorb than rice, especially bread. Although some of them do not look greasy on the outside, oil, sugar, and artificial seasonings have actually been used in the production process. Bread is also a food with a high glycemic index. Sugar is easily converted into fat, causing blood sugar to rise rapidly, so the body begins to secrete insulin, making it easier for the body to absorb fat! Therefore, in accordance with the principle of moderate diet, I suggest that you only eat noodles or bread at one meal out of the three meals.

NG habit 3: Eating fruit at every meal

"Doctor Lin, aren't fruits beneficial to health? How can eating fruits make you fat?" I believe this is the question of many people who are trying to lose weight. In fact, there are many high-sugar fruits that, if consumed too much, will cause you to exceed the calorie limit!

During the weight loss period, it is recommended to choose to eat grapefruit or berries with low sugar content, and eat them in the morning at the beginning of each day! Not only can it be converted into energy and consumed, eating the right fruits can also help you improve your subsequent work efficiency and stress resistance. For example: bananas contain magnesium, which can help stabilize the nervous system; cranberries contain zinc, which can relieve fatigue and avoid mental distraction; apples contain boron, which can affect the brain's electrical activity and help the brain react more quickly.

NG habit 4: Always find a seat to sit on when taking the MRT or bus

When taking the MRT or bus, just standing up can actually have the same effect as doing stretching exercises. Standing for 30 minutes can burn about 45 calories, which is about more than double the calories burned by sitting still.

NG habit 5: Taking a shower in the morning

When busy, many people may use the morning shower to solve the bathing problem. However, taking a bath at night when fat is easily accumulated can promote metabolism and burn calories. In addition, bathing after a meal can help burn calories, while bathing before a meal can help suppress appetite. Every kind of food contains nutrients that are important to the body. Only by not being picky about food and not eating too much of any one food can you be healthy and have a balanced diet.

This article is from Paston Publishing's "7 Days to Lose Weight Healthy and Keep Fat Without Gaining Weight Again!" 》