Despite consistent exercise and strict dietary management, some people still struggle with weight gain. While genetics and other factors may contribute, lifestyle habits are often a key factor. Let’s examine five behaviors that can lead to unintentional weight gain.
1. Not getting enough sleep
Not getting at least seven hours of sleep a day can lead to an increase in body fat. Sleep influences the release of appetite-regulating hormones such as leptin and ghrelin. When sleep is insufficient, ghrelin levels rise, increasing appetite, while leptin levels drop, reducing it. Research from the University of California found that people lacking sleep consume more high-calorie, high-fat, and sugary junk foods. Regularly eating these foods naturally results in weight gain.
2. Slouching
Maintaining a slouched posture can lead to weight gain in the upper body, resulting in thicker shoulders and arms. Slouching causes tension in the neck muscles, disrupting blood circulation and promoting fat accumulation. The arms are especially prone to weight gain since they are less active than other body parts. Poor posture also weakens the abdominal muscles, increasing the likelihood of a protruding lower belly. Furthermore, simply slouching can make your belly appear more pronounced. To prevent this, it’s recommended to keep your chest lifted and your waist upright.
3. Eating rice mixed with soup
The habit of mixing rice with soup can contribute to weight gain. This practice increases sodium intake and speeds up eating, making overeating easier. According to research from Dongduk Women’s University, individuals who mix rice with soup consume an average of 480 grams more food and take in about 250 mg more sodium than those who don’t. Eating quickly is also an issue, as the brain may not recognize fullness in time, leading to overeating. To better regulate food intake, meals should last at least 20 minutes, giving the appetite-suppressing hormone leptin time to activate.
4. Watching videos while eating
Watching TV or using your smartphone while eating increases the likelihood of overeating, which can contribute to weight gain. When you’re not fully focused on your meal, your brain may fail to register how much you’ve eaten. This lack of mindfulness can lead to overeating or feeling hungry soon after a meal. Research from Ohio State University shows that eating while watching TV raises the risk of obesity by 40%.
5. Drinking beverages instead of water
Hydrating with coffee, sodas, or tea instead of water can lead to unnecessary calorie intake, and the caffeine and sugar in these drinks may interfere with proper hydration. Drinking 1.5 to 2 liters of water daily helps flush out waste and supports healthy blood circulation, aiding in weight loss. If you’re looking for water alternatives, choose caffeine-free or sugar-free beverages, such as grain tea or chamomile tea.
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