Due to space issues in the previous issue, we only talked about some of the bad habits that lead to obesity. In this issue, we continue to update these bad habits in full:
0
Insufficient drinking water.
If you don't drink enough water, it will also lead to weight gain, because basal metabolism needs water to "burn" fat. You need 30ml of water per kilogram of body weight, so calculate whether you are drinking enough water every day.
1
Is your body more of fat or muscle.
One kilogram of fat and one kilogram of muscle are the same. Fat is several times the size of muscle, and each kilogram of muscle consumes 100 punches. Each kilogram of fat can only consume 4-10 calories. The higher the muscle ratio, the higher the metabolism and the more conducive to weight loss. The more important thing to lose weight is not to lose weight but to reduce body fat rate.
2
basal metabolism decreased.
Some people obviously eat a lot less every day, but the weight loss effect is very poor. It is often not because you eat not enough, but because your basal metabolism decreases. Improving your basal metabolism by exercising more, drinking more water, etc. will have a multiplier effect on your weight loss.
3
Eat less but don’t exercise.
By eating less but not exercising, not only the basal metabolism is likely to decrease, but also although the calories consumed by eating less will decrease, the calories consumed without exercise will also decrease. Taken together, there is no caloric deficit, so you will still not be able to lose weight. Only through a combination of exercise and eating less can you effectively achieve weight loss.
4
The dietary content is unhealthy.
If you want to lose fat, you must control the intake of fat and carbohydrates. If you have a reasonable calorie control in each meal, but the proportion of carbohydrates and fats is high, for example, if you only eat rice or only bread in one meal, a large amount of insulin will be secreted in the body, which will help the food to be converted into fat and stored in the body, making it easier to gain weight. , it is recommended to divide the ratio of carbohydrates, proteins and fats into 5:3:2.
5
one day at a time.
Many office workers arrive at the company in the morning and sit at their workstations all day long. Maintaining the same posture for a long time will not only cause blood circulation obstruction, but also cause edema in parts of the body, which can easily lead to weight gain. In the company, even if you occasionally go out to get a glass of water or go to the toilet to get some fresh air, it not only encourages you to drink more water and speed up your basal metabolism, but also speeds up your blood circulation, which is very helpful for weight loss.
6
Holding urine for a long time.
Some people forget to go to the toilet as soon as they start working. Even if they are in urgent need of help, they have to finish the work at hand before going to the toilet. This not only easily increases the toxins in the body by 5-10 times, but also affects the stomach, kidneys, Metabolism such as liver has a great impact. People who have been feeling anxious for a long time can look down at their belly and thighs to see if they have obesity or edema. It only takes about 21 seconds for a person to urinate at one time. Including the time spent going back and forth to the toilet, it may only take one or two minutes. No matter how busy you are at work, do you only need that one or two minutes?
7
sleep with the light on.
Because our body has a circadian rhythm, when there is insufficient light, the brain will secrete melatonin to make us feel tired and fall asleep. If we are exposed to light at night, it will inhibit the secretion of melatonin, disrupt the body's circadian rhythm, and also cause Disrupting the secretion of stress hormones will affect metabolism. At the same time, if you don't sleep well at night, you will feel stressed the next day, which will affect your mood and appetite, leading to changes in eating patterns and weight gain.A study in the "Journal of the American Medical Association" in Internal Medicine also gave this view: "Sleeping without turning off the TV, desk lamp, or other light sources may be associated with weight gain and an increased risk of obesity."
8
Long-term use air conditioner.
Blowing the air conditioner will not directly cause us to gain weight, but indirectly, because the air conditioner keeps our body in a constant temperature environment for a long time. The temperature of most air conditioners is set at 23-26 degrees, and our bodies have always been in such a comfortable state. In such an environment, our appetite will increase and we will eat more. Moreover, such a comfortable temperature will make us less willing to move, resulting in reduced calorie consumption. Therefore, once we eat more and our activities decrease, how can we lose weight? Woolen cloth?
Do you do these habits every day? If you want to lose weight healthily, you must pay attention to these things. It may be just a small and inconspicuous thing, but it may ruin all your previous efforts.
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