Factrum publishes 12 mistakes that you need to try to avoid.
1. You are not using the schedule for lunch and dinner.
Your body is a shiny machine. When the body is waiting for food, it starts spending energy on an accelerated program. After all, he knows that he will soon receive a new portion of fuel.
If you eat at a different time each time, and also allow yourself to work for many hours without food, your body will slow down your metabolism. He simply goes into energy saving mode, because he “does not know” when he will be fed next time.
An ideal meal schedule to keep your metabolism at the highest possible level: every 3-4 hours. Just remember to eat in small portions.
2. You drink too little water
For the cells in your body to function properly, they need a sufficient amount of water. When your body lacks water, you burn at least 2% fewer calories than you could.
If you don't like plain drinking water, replace it with green tea. Each mug will speed up your metabolism by at least three hours. Coffee, by the way, does the same thing, provided that you drink it with water.
3. You avoid dairy products
Dairy products contain nutrients that play an important role in fat burning and muscle building.
This is, in particular, a substance called conjugated linoleic acid. It is a whey made from casein and calcium. Calcium plays an important role in metabolism. The more it is in your fat cells, the more fat your body will burn during the day.
4. You do not pay enough attention to physical activity
Your metabolism speeds up after your workout is over. The effect lasts approximately 48 hours. So try to hit the gym at least three times a week.
Plus, strength training can help you build muscle quickly. And the body will also spend a fairly large amount of energy to maintain it.
5. You are an owl
The sunlight that some people enjoy in the morning is very important to your metabolism. The fact is that it regulates and normalizes circadian rhythms.
Everything is simple here: if they are violated, your metabolism slows down, because the body decides that it lives in a state of constant danger.
In general, try to wake up early. And, accordingly, go to bed earlier.
6. You are trying to completely cut out carbohydrates.
And you're making a big mistake. Avoiding carbohydrates is an extremely dangerous idea. If only because your muscles need glycogen, and it is formed from carbohydrate stores.
Plus, if you ditch carbohydrates, you're almost certainly living with chronic fatigue. Without glycogen, you will have no energy not only for your workouts, but also for your daily life.
7. Sometimes you snack on chips, crackers and croutons
If you occasionally eat snacks such as crackers, chips, or sugary yoghurts and still want to lose weight, then you will need to change your habits. You should not eat snacks with unhealthy trans fats and sugars, but snacks with polyunsaturated fatty acids.
Walnuts are ideal. If for some reason you don't like them, try other types of nuts. Any vegetables are also suitable.
8. You sleep at too high a temperature
Check your thermostat. Your body burns calories efficiently during sleep only when it is at a comfortable temperature. There is no need to sleep in the cold, but you must remember that the ideal bedroom temperature should be between 18-19 degrees Celsius.
And remember: it is at night that the so-called "brown" fat is most quickly burned, which is concentrated in the area around the abdomen and thighs.
9. You only use sea salt
We have nothing against sea salt: it tastes good and is not as harmful as other types of salt. The bad news is that we all need iodine for normal metabolism. Therefore, buy at least occasionally iodized salt.
Also, you should be more active on iodine-containing foods: seaweed, eggs, shrimp and cod liver.
10. You don't buy organic products
11. You are not getting enough iron
If your body lacks iron, then your muscles are chronic oxygen deficiency. As a result - general lethargy, fatigue and fullness.
Women should pay special attention to their iron intake. Eat more legumes and dark greens like spinach, broccoli, and bok choy.
12. You are too nervous.
No one in the world can boast of living stress-free. But it is important to remember that the body of a nervous person burns an average of 100 calories less than on calm days.
Plus, stress triggers our cravings for unhealthy foods. Therefore, it is vital to take time to relieve stress. Choose the method that suits you best. The goal is to achieve even and deep breathing, which allows you to burn fat as efficiently as possible.
Are you completely satisfied with your figure? No, you're not fat. You go to the gym, swim in the pool. But during the winter some deposits have grown on the sides, a friend lovingly calls them "dumplings". No matter how much you puff with the barbell, the dumplings hold on. And in a month - vacation, beach. And even now you don't look perfect in a T-shirt. What to do? First, figure out how you eat.
Go over your typical day in your mind, adopt the most bad habit (gluttony on the weekends? Beer with pretzels?), Getting rid of which will give the maximum effect. Work on this task for a week, and switch on the second next week. Trying to break several habits at once will fail. Below are six examples of how men usually eat. Nothing extraordinary, as many do - but that's where the dumplings come from. See if there are any signs of your day on this list, and read some simple tips on what to do with it all.
HABIT 1: SKIP MEALS
If you do not dine, you will gorge yourself at dinner. And do not hope that you will endure. Willpower is a function of the brain, and it requires glucose to function. If you skip a meal, your nervous system simply won't have enough power to hold you.
How to get rid of: It's just that simple. Divide the number of calories per day into three main meals of about 500 kcal each and two snacks of 100-200 kcal each. If you go to the gym and spend a lot of energy, choose an individual nutrition program for yourself with the trainer. The main thing is to eat regularly and not bring yourself to acute hunger. Restriction leads to overeating.
HABIT 2: EAT FAST
In an experiment published in the American Journal of Clinical Endocrinology & Metabolism, 17 men each ate a hefty glass of ice cream. One was given 10 minutes for this, others enjoyed half an hour. So, scientifically speaking, the level of hormones that signal the brain that it is time to stop eating was higher in the second group after this glass than in the first. In simple terms, the latter were already full, and the former required supplementation.
How to get rid of: Eat slower and enjoy your meal. Put down the newspaper. Try the breathing exercise of the yogis: inhale slowly, counting to five, then exhale, also counting; repeat 3-5 times before meals. At the very least, you will calm down and focus on your feelings.
Hopefully your lifestyle has nothing to do with this photo.
HABITS 3 AND 4: EATING IN FRONT OF THE TV AND THEN FALLING ASLEEP
In fact, these are two bad habits, and even badly combined. Studies confirm that people who eat in front of the TV (or, for example, read at the table - in general, are distracted from eating) consume more calories (almost 300 kcal at a time on average) than those who do not have such a habit. And sleeping in front of the TV is not a dream, but fainting. Waking up in sweat in a couple of hours, you will crawl into bed, you will toss and turn for a long time - that is, you will not get enough sleep. And here are the results of one experiment conducted in Chicago: healthy sane men who slept 5.5 hours, the next day consumed an average of 200 kcal more than the same men who slept for 8 hours. So don't eat in front of the TV. Don't watch TV at night. Do not watch TV just like that, thoughtlessly switching channels - select a certain program or movie, and turn off the box when finished. Better take a walk at night looking.
HABIT 5: GINGE ON THE WEEKEND
And now about the rats - where can we go without them? This time in the experiment, scientists used tailed beetles to study the effect of palmitic acid on leptin, a hormone that regulates appetite. Palmitic acid is found in most of the animal and vegetable fats that are likely to be abundant in your weekend meal. "We found that saturated fat blocks the properties of leptin for three days after ingestion,"- says study author Deborah Clegg of the University of Texas. Let's explain: overeat on the weekend - for three more days you will suffer from the desire to repeat this sin. Well, or you will repeat it.
How to get rid of:One sumptuous dinner on Saturday is not a sin. Just let it be turkey with whole grain bread and a bunch of vegetables, fish or seafood.
HABIT 6: EAT SALT
Sodium is tricky: it makes us eat more and more. Everything happens fast: a tub of popcorn at the cinema, chips at the stadium, peanuts at the bar. And in 100 grams of that popcorn, by the way, up to 400 kcal - as if the Big Mac ate \u200b\u200bit.
How to get rid of: The urge to eat something salty goes away after a couple of weeks on a low "white poison" diet. Few men are ready to change their favorite snacks for carrots, but try it anyway: maybe you just need to crunch. And when you cook for yourself, remember: it is better to undersalt. For some reason, it takes much less harmful white substance to correct the lack of salting in the plate than if you salt it “as it should” even during cooking.
HABIT 7: DRINK
Here's an exercise for you for the evening: Write down how much beer, wine and other alcohol you drink per week, and count how many it is in calories. I think you will be surprised. Just two beers a day is already over 2,000 calories a week. As if you lived for seven days and ate eight of them.
How to get rid of: Try not to drink at all for at least a week. Then check your weight and how your pants fit. Think if you can live without this habit. If you can't, switch to dry red, which has fewer carbs (about 4 g per 100 g of product, compared to 13 g in beer).
Every third person on the planet suffers from extra pounds, but why is this happening? And the thing is that people are always in a hurry somewhere and do not pay due attention to their nutrition.
Because of this, the metabolism in the body is disrupted, which leads to obesity. There are 10 reasons why a person gets fat.
1. More than 40% of people on our planet are gaining extra pounds on the "nerves". During a stressful period, a person has an incredible appetite, which leads to obesity. In such cases, you should contact a psychologist to prescribe anti-anxiety medications for you.
2. People working in the office sit at the computer monitor all day, then get into the car and drive home. There they will find a rich dinner and a soft sofa. They do not realize that they have performed very few movements during the whole day. Best of all, when you come home, get your tracksuit out of the closet and go to the gym.
3. Another reason for gaining extra pounds is physical inactivity. A person who eats a lot and moves a little accumulates a large number of calories. You need to get rid of them. For this, the best remedy is walking, dancing, cycling or doing fitness.
4. Many people often pay attention to the genetic factor in the family. If your relatives are large, and the table breaks every time from the dishes, then this is far from an indicator that you will also reach their size. You should break family stereotypes and eat right.
5. One of the 10 reasons why a person gets fat is the increased production of certain hormones. In such cases, a person gains excess weight, high blood pressure jumps, libido in men decreases, and a woman's menstrual cycle gets lost. In such cases, you should consult a doctor, because such indicators are harbingers of a serious illness.
6. Weight gain can also be one of the signs of diabetes. You should not delay the trip to the endocrinologist and the delivery of some tests. After all, timely treatment is the guarantee of your health.
7. A person can start to get fat, suffer from constipation, feel constant fatigue - this can be caused by a small amount of necessary hormones in your body. The reasons can be different, so check your thyroid gland.
8. In half of women, with the onset of PMS, appetite may sharply increase, drowsiness and irritability may appear. All this will go away immediately as soon as your period ends. But after that, you should check the hormonal background, because if it is violated, the woman gets fat.
9. A person gets fat due to the fact that he has chronic diseases of the kidneys, heart, malfunctioning of the digestive system. Extra pounds appear due to edema that accumulates in your body.
10. The tenth reason why we get fat on our list is hormonal shake-up. These are women who are expecting a child and adolescents at the age of puberty. During such periods, several systems are reconstructed in the human body at the same time, and weight fluctuations also occur.
While overeating and lack of physical activity are more commonly associated with weight gain, we have found more unusual causes. Perhaps our list will help you answer the question: why am I gaining weight?
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Lack of nutrients
If you do not get a balanced diet, the arrow on the scale can creep up, despite the low calorie content and exercise. Iron, calcium, magnesium and vitamin D are essential nutrients that must be obtained from natural sources.
If you are deficient in any vitamin or element, the metabolism slows down, you feel a lack of energy.
Medicines
Taking medication can also cause weight gain. Contraceptives and certain other pills, including antidepressants, steroids, and even diabetes medications, play a particularly important role in this. If you notice that your weight has increased after starting a new treatment, tell your doctor about it and ask them to look for alternative medicines that will not have this side effect.
Hormonal imbalance
If your adrenal glands and ovaries are producing too much testosterone, you will gain weight and other unpleasant symptoms, including an irregular cycle. The sudden appearance of acne also serves as a signal of hormonal imbalance. Also, polycystic ovary disease leads to weight gain.
Lack of sleep
Even if you sleep 6-7 hours daily, your body may not get enough rest. Try going to bed half an hour or at least 15 minutes early to remove this cause from your list of unusual weight gain factors. Trust me, you will notice the difference. However, if you are tempted to increase your sleep time by more than 8 hours, then keep in mind the research results that prove that excess sleep also causes weight gain.
Thyroid problems
Weight gain may be one of the symptoms of hypothyroidism, but significant weight gain is still rare. If you have gained 3-5 kilograms, the problem may be in your thyroid gland. Such problems can also provoke fluid retention, but with proper treatment, the extra pounds will quickly go away.
Slow assimilation
Food stuck in the digestive tract for a long time can also trigger extra pounds, especially if you suffer from constipation. In this case, the intestines can cause a slowdown in metabolism, which makes weight gain an easy task, and attempts to lose those extra pounds are ineffectual.
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Depression
If you are depressed, you are most likely overeating. Unfortunately, most antidepressants increase appetite. If your doctor confirms the side effects of the pills, ask him to prescribe another medicine for you.
The state of the musculoskeletal system
Osteoarthritis and other conditions that affect the muscles, spine, and joints can trigger weight gain. Pain in the legs or joints is not conducive to exercise. Plantar fasciitis (heel spur) is another common cause of gradual weight gain.
Go swimming or consult a podiatrist for treatment to improve your general condition.
Stress
It is not necessary to go into depression, just stress negatively affects the metabolism, significantly slowing it down, forcing the body to store fat in reserve. If the underlying cause is excess stress, you will gain weight around your waist. If you can't handle stress, you are more likely to overeat on top of that.
Itsenko-Cushing's syndrome
This condition is the rarest of all the strange causes of weight gain. In addition to a sharp increase in body weight, it is characterized by other unpleasant symptoms: from osteoporosis to problems with blood pressure. The disease causes
Listed below are common reasons for gaining weight quickly. They will help you answer the question of why I recovered dramatically. Some of them may be unexpected.
Reasons for gaining excess weight quickly: Top 10
1) you stopped following a rigid diet
If you stopped following a rigid diet, having achieved your goal of losing weight, then, then, returning to a normal diet, you will inevitably replenish.
The body will begin to accumulate reserves in case "times of hunger" come again. This is how the defense mechanism works, which for many centuries allowed a person to survive in conditions when there was a lot of food in the season and had to starve in winter.
For this reason, weight loss requires a balanced diet that ensures that all important nutrients are supplied to the body.
2) you have stopped playing sports
You may not eat more, but you used to exercise before. And having stopped doing this, they did not change their eating habits. It is clear that with active physical activity, the body burns more calories. Therefore, it is not surprising that you have gained weight.
It will be helpful to exercise again if you enjoy the process. If you are not a fan of heavy loads, walk for at least half an hour a day. And do not forget to change the nutritional value of the diet in accordance with the new regime of physical activity!
3) you are pregnant
Gaining one or two pounds can be caused by pregnancy. If unexpected irritability, morning sickness is added to a couple of kilograms, then you should go to the pharmacy for a pregnancy test.
4) you do not sleep well at night, or the amount of sleep is insufficient
Scientific studies show that poor quality sleep can lead to excess weight.
Those who stay up late often eat at night or chew something all the time until they go to bed. The desire to eat in this case is explained by the fact that the lack of sleep leads to biochemical changes in the body that stimulate the feeling of hunger, while you should already be sleeping.
Try to go to bed early, and if you want to eat something after dinner, it should be a light, low-fat product - kefir, fruit.
5) your food contains hidden fats
If you go to restaurants very often, because your social status or work obliges you to do this, this is the most likely reason for the appearance of extra pounds. Side dishes, meat, salads, all kinds of desserts ... For good taste, you can't do without oil, even if at first glance it is not there. From store-bought products, hidden fats are found, for example, in sausages, biscuits, cheese, chocolate.
If you eat something light, but in large quantities, between meals, without changing the diet in the main meal, then during the day more calories are eaten than you think, and this can lead to weight gain.
Based on the above, try to go to restaurants less often. And when shopping for groceries, remember to look at the packaging for how much fat they contain. And remember, if you have eaten well and are still hungry, you may simply be lacking in any vitamins or minerals.
6) you eat too late
Do you have breakfast after 10 am with hot chocolate and a butter and jelly sandwich? What mistake! The rest of the day is not enough to use it all up!
Do you have lunch after 3 pm and dinner after 8:30 pm? Taking part in an aperitif (with alcohol and salty crackers) until 11 pm every Friday and Saturday? At night, the metabolism slows down and what your body did not have time to process during the day is deposited in the form of extra pounds. Therefore, if you want to have a slender figure, you should have breakfast at 7-8 o'clock in the morning, and have dinner no later than three hours before bedtime.
7) you are premenstrual
There is no reason to panic if you put on one or two pounds in the middle of your menstrual cycle. You should be aware that fluctuations in weight are normal in this case. It is quite common that after ovulation a woman weighs a couple of kilograms more than before.
This is due to water retention in the body, the stomach may swell a little, and the breasts may become heavier. But after menstruation, everything will return to normal.
8) you get nervous a lot
Stress leads to increased appetite and the desire to chew, and therefore can lead to excess weight.
Instead of eating normally, are you chewing on your computer? Eating this way makes it difficult to feel full, and you end up chewing.
Plus, cooked foods are more balanced, and snacks are often high in sugar, salt and fat. This may be good for calming the nerves, but not for the figure.
Therefore, if in a stressful situation you cannot force yourself not to chew, put something low-calorie under your arm, for example, pieces of chopped fruits or vegetables. It has been checked: whatever lies next to the computer is eaten up unnoticed during operation, whatever it is!
9) You have recently quit smoking
If you quit smoking, it is very possible that you are chewing something unnoticed between meals to distract yourself from thoughts of smoking. Instead of a cigarette, you put food in your mouth.
This is a very common reason why people gain weight by quitting smoking. In this case, a way to replace the harmful crunchy with fruits and vegetables will also help. Not only will this distract you, but it will also help cleanse your body of accumulated toxins.
10) you have health problems
Certain medications are known to cause weight gain. One of them, for example, is cortisone.
It is also possible that you have hypothyroidism (an insufficiency of the thyroid gland). This kind of hormonal problem can be the cause of the fat.
These 10 possible reasons for fast weight gain will surely give you new information to search for. In any case, if the weight continues to increase, you should consult a doctor.