Which means that in 10 years you can gain up to 10 kilos. And it’s not about our metabolism, but about some mistakes we make without realizing it.
drink very little water
Not everyone drinks the amount of water the body needs every day, especially in winter. Several studies have shown that our body interprets the sensation of thirst as a signal of hunger. A British study was able to show that drinking two glasses of water just before a meal leads to an average intake of 22% fewer calories. While drinking half a liter of water half an hour before a main meal allows you to lose an average of 1.3 kilos more than other people who do not drink this amount of water.
Eating fast is one of the most common mistakes and one of the biggest contributors to weight gain. In fact, several studies have shown that eating quickly or, worse yet, engaging in another activity, makes it difficult to concentrate on food and increases overweight and obesity. Therefore, at least 20 minutes are needed to trigger an adequate physiological process that communicates a feeling of satisfaction and satiety through the food consumed.
Lack of sleep
Lack of rest, but especially lack of sleep, are situations strongly linked to weight gain. A US study looked at the sleep habits of approximately 68,000 women and found that women who slept less than 5 hours a night had a fairly high risk of weight gain compared to those who slept at least 7 hours. Therefore, it is essential to sleep at least 7 hours a night for our psychophysical health and to avoid weight gain.
Exaggerate the consumption of condiments and/or good fats
If we do not want to gain weight, we must be very careful with condiments, as well as with good or essential fats. We should prefer low-fat white yogurt or spices instead of salt, lemon or extra virgin olive oil as condiments. As for essential fats, they are mainly found in avocados, nuts and extra virgin olive oil, but you have to be very careful not to overdo it, because all these foods contain a lot of calories.
Not getting enough fiber
Fiber is essential for our health and it is also an essential element to keep us in shape and not gain weight, since it induces a feeling of satiety for longer and reduces the absorption of fats and sugars. Fiber is mainly found in fruits, vegetables and whole grains. Therefore, it is important to eat 5 daily servings of vegetables and fruits to avoid weight gain.
Not eating enough protein
Eating enough protein is key to avoiding weight gain, as it keeps you full longer, leading to less eating, by suppressing the hunger-causing hormone ghrelin. Protein also helps speed up metabolism and protect muscle mass.
Fruit juices and soft drinks cause weight gain because they are high in sugar and calories. Substituting fruit juices and soft drinks for a glass of water is, therefore, the most suitable option that allows us to save an average of 200 calories a day.
It is estimated that in Western countries an adult sits an average of 9 to 11 hours a day. Studies have shown that a sedentary lifestyle increases the chances of gaining weight and developing chronic diseases.
Having an overly active social life.
Many studies have found that we have a natural tendency to eat more when we are with friends, so having an intense social life can lead to weight gain. To avoid weight gain, care must be taken not to party and not to consume too many calories through alcohol.
I don’t have time to relax
Having a stressful life with many daily commitments can severely limit the time you have to relax. So if you can’t relax, stress increases, which leads to weight gain. Feeling stressed all the time leads to eating more palatable fatty foods that help relieve the anxiety you experience, but at the same time increase visceral fat and weight gain.
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