In addition to the emotional and mental anguish that accompanies weight gain, your health is also becoming increasingly threatened. The higher your body fat, the more you are prone to heart disease. That's why in addition to a healthy and balanced diet, you should consider changing some of your daily evening habits.
We all believe that our evening routines can in no way affect weight gain. And unfortunately, we are wrong. Here are some nocturnal habits that you should change from now on:
Evening snacks
That's it ! Your diet has been perfect throughout the day. You have done a good job so far. But as the night approaches, you find yourself rummaging in your fridge for a snack. Remember that it is not a question of rewarding you at night, because by doing so, you cancel all your progress.
Caffeine and alcohol
One study showed that sleeping late at night slows down metabolism. And this is mainly attributed to the fact that your body metabolizes your nutrients more effectively during your sleep. This is why you should avoid consuming caffeine in order to enjoy a good night's sleep.
On the other hand, alcoholic beverages are high in calories and can hinder the metabolism of your nutrients and slow down the process of fat burning.
Lack of sleep
Who says lack of sleep says more stress, and that says stress says more cortisol in the body. In this case, your body tends to store and store fat instead of burning it. In addition, a study has shown that lack of sleep may have an impact on the regulation of appetite. Indeed, insufficient sleep would affect the secretion of signaling hormones: the "ghrelin" that causes the appetite would increase, and "leptin" which indicates satiation, would decline.
Late dinner
A study conducted by researchers at the University of Pennsylvania School of Medicine, showed that eating late at night causes weight gain, increases cholesterol and insulin levels, inhibits metabolic function, and increases hormone-related hormones. diabetes and heart disease.
Eat and sleep
Sleeping just after eating at night also increases your obesity. After falling asleep, your digestion gradually decreases and the food is not digestible, resulting in the formation of more fat cells.
Dinner is your most important meal
If breakfast is usually your smallest meal of the day and dinner is your biggest meal, think twice. A 2013 study by Obesity showed that the time we eat, our meals can affect how our bodies process food, even if you consume the same amount of calories throughout the day. Indeed, those who eat like royalty at breakfast lose more weight than those who feast at dinner.
You go to bed late
Lack of sleep has been associated with higher BMI and obesity, according to a study. People who sleep less tend to consume more calories and may increase their chances of becoming insulin resistant.
You skip dinner
Sometimes giving up dinner can cause you to overeat the next morning. Some people, especially those with blood sugar regulation problems, should not stay for long periods without eating. The hormones of hunger increase after prolonged fasting, and some people overcompensate by eating more the next day. Also, a light dinner, a few hours before sleeping, is advisable.
You say yes to refined sugars
These foods could increase insulin levels and trigger fat storage, and contribute to excessive calorie overload.
You watch TV in bed
Your favorite series is an addiction, you chase episodes and can not stop you. It's time to re-evaluate your bedtime routine, because in addition to depriving you of sleep, you have more risk of nibbling.
Your sport session is late
The endorphin you feel after training can really prevent you from sleeping at night and disrupting your energy cycle the next day, resulting in less physical activity and more calories consumed. However, this sleep disorder only occurs when physical training is done one hour before bedtime. According to a study, in general, evening sport, if practiced four hours before going to bed, will have no impact on the quality of sleep.
You are not active after the meal
Go for a stroll after dinner. A 2011 study by the International Journal of General MedicineZigler found that walking around after a meal could actually lead to weight loss.
