10 bad habits that prevent weight loss
Can't lose weight when you do everything right? And what if it was because of all those stubborn rituals that are part of your daily life? Get to know them and get rid of them.
It takes an average of 20 minutes for a feeling of fullness to reach the brain
The feeling of fullness does not have time to express itself when eating too quickly, which leads to eating too much. Also so you know, digestion starts during chewing and can't be done when you devour its round pieces. Proper chewing also allows for the extraction of nutrients into fine particles and
enhances their bioavailability. In the end, we eat less, lose weight, take better advantage of the nutritional richness of food and digest better. So we learn not to swallow it all in 5 minutes. To give yourself good standards, divide your meal or sandwich into four, and eat each quarter in at least 5 minutes.
Eating lunch in front of the computer reduces the feeling of satiety
It has been proven that watching your favorite series or surfing the Internet while eating your lunch increases food intake and reduces the feeling of satiety. Because of the screen, we no longer really care about what we eat, nor how much we eat; The memory of food is erased from our brain ... So we learn to sit at the table, eat in peace and with full awareness, that is, by paying attention to the flavor and sensations of food, such as hunger. and satiety.
Remember: 5 hours a day in front of a screen = 2 cm more waist circumference, according to a study published in the International Journal of Obesity.
Sitting position will promote the development of adipocytes
Professor Amit Geffen, from Tel Aviv University, explains: “If we subject fat cells to a constant mechanical stress, they produce up to 50% more fat, regardless of diet.” So we learn to move, move every 60 to 90 minutes, go to the cafeteria, go out for 5 minutes, do some physical exercise and stretching. Correct scale: 10,000 steps per day, or 7.5 km.
Stop the children's lists
Coquillettes with cheese, minced steak, ketchup, breaded fish, creamy mash and dairy desserts, this is not for us. We are no longer growing! Similarly, imposing salads and light sauces on children is not appropriate for their nutritional needs. So we learn to cheat. We organize family meals on a communal basis, but with different seasonings (bechamel for them, a vinaigrette of lemon and mustard for us), we replace an ingredient (fresh cream) with a lighter equivalent (blanc cheese), grated cheese is put on the side, dishes and desserts are served on the plate For better control of the parts.
Sleep and obesity, dangerous associations
Between sleep and obesity, close links exist. Several studies confirm the effect of sleep duration on metabolism. In question is the production of leptin, the hormone that controls satiety, and insulin, which can change in case of insomnia or on very short nights. Not getting enough sleep also increases the
level of cortisol and thus the feeling of hunger. Fatigue also causes you to eat more food than usual (about 300 calories per day). The metabolism finally runs in slow motion (fewer calories are burned) because it conserves energy to keep us awake. So we learn to respect our course! We sleep at regular times, before midnight if possible, and when the first signs of exhaustion appear. We also avoid screens before bed.
Stop eating snacks
To allow for good assimilation of food and good digestion, nutritionists tell us that we should eat dinner at least 3 hours before bed! So waking up in the middle of the night to eat a snack (cravings for sleep) is necessarily a bad idea, and a real catastrophe of the line: at night, the body in a resting state consumes less energy than in the middle of the day, and this mini-meal, especially if it is rich, increases of insulin
levels and cause immediate storage of sugars. So we learn not to skip dinner. At the table, we eat enough and do not impose on foods rich in fats that slow down gastric emptying and interfere with sleep. if you wake up in the middle of the night and you are very hungry, prepare a hot drink (verbena, lemon blossom, chamomile);
Why do you want to delete a food or group of foods?
All are necessary to achieve nutritional balance and maintain a healthy weight. To kick someone off the map is to expose yourself to deficiencies and uncontrollable cravings that will reverberate on the line: carbohydrates provide long-lasting energy and good satiety, a certain type of omega-6 fat, for example,
stimulates fat storage ... and fruits provide vitamins and fiber . So we no longer eliminate certain foods, we prefer good fats (olive, rapeseed, nut oils), we eat a satisfactory amount of protein (lean fish, lean meat), semi-skimmed dairy products, whole grains and legumes, fruit . , in reasonable portions.
Skipping a meal does not lead to weight loss
A recent study revealed that this practice will not lead to weight loss, but rather to weight gain, as it modulates liver function. Responsible for the production of glucose, this organ stops its production during periods of peak insulin caused by the absorption of food. Not eating regularly would disrupt this signal and cause the liver to constantly produce glucose, the excess of which is stored in fat, especially
in the abdomen. Skipping a meal also leads to uncontrollable hunger which leads to eating twice as much, and leads to fatigue that leads to snacking. So we learn to prepare meals at regular intervals by balancing our plate (proteins, vegetables, grains). If you lack appetite, we take small portions, but still eat a little so as not to slow down the metabolism.
Are you drinking enough water?
Almost two thirds of our bodies are made up of water! If we don't drink enough, our metabolism slows down, our water-poor body has a harder time eliminating toxins and waste, and we burn fewer calories. A study in obese women showed that consuming more than 1 liter of water per day would lead to a weight loss of 2 kg in one year, regardless of diet and activity. Water also helps control our food intake and make us feel full. We drink without delay as soon as we feel thirsty. To increase your water intake and drink about 1.5 liters per day, you can vary: tap or spring water, herbal tea, tea, soup.
- Our body is made of water
- Stress: SOS sugar and fat
Stress prompts us to eat, preferably eating very fatty and very sweet foods called “comfortable” to calm our anxiety. Some studies have also revealed that the stress hormone cortisol increases fat storage when it reaches a very high level. If you do push in once in a while, no problem, but if it becomes chronic, the pounds settle in. And that's even if we don't eat more than usual. 300 is the number of calories you ingest more when you lack sleep!