As much as talking about uncontrolled weight problems
1) Sitting in front of the TV or computer
If we eat while watching TV, we overeat without knowing it. Because then our focus is on TV. The stomach may be full a long time ago but even then I just keep eating as there is food in front. This is called "mindless calorie consumption".
2) Do not eat on a large plate to eliminate the problem of uncontrolled weight
We usually keep putting food on the plate until our plate is full. Now if the plate is too big then taking half of it is enough for our body but we wonder if eating half a plate of food will fill the stomach? So the whole plate is not full of food. So you have to make a habit of eating on a small plate without eating on a big plate. It is better if eaten on a plate with a diameter of 8.5 to 10 inches.
3) Uncontrolled weight problems do not take away the extra stress
Excessive stress in today's busy age is one of the reasons for abdominal weight gain. Stress causes our body to produce cortisol, also called stress hormone. Too much of this cortisol in the blood stream can cause weight gain. Because extra cortisol helps the body to release insulin which will increase your appetite. So the more cortisol you have, the more hungry you will feel and the more you will eat. Cortisol raises your blood sugar when you feel stressed. But even when the stress is over, your blood sugar levels remain high. So this extra glucose is stored in your body as fat.
4) Do not use the stairs
Nowadays, there are elevators or lifts everywhere in the house, office, market, so many people no longer use the stairs to get to the second floor. This habit gradually makes us lazy. So we can control our weight through various small tasks. For example, using the stairs, going somewhere near the bus, the habit of walking without a rickshaw.
5) Eat less protein
People who have a lot of carbohydrates in their diet will gain weight. So everything should be eaten in moderation. Eat protein with other foods because eating protein will help your body burn more calories to digest it. You can eat seafood and skinless chicken as protein.
6) If you take a lot of liquid calories
When we are out of the house we often rely on juices, soft drinks instead of water. It is rare to see people drinking water instead of soft drinks when eating out. Since we don't have a full stomach when we play these, we often eat them in excess. But even if the amount is small, they have a lot of calories. As a result, those who drink these daily or frequently tend to gain weight faster.
7) Less sleep than needed
Sleep irregularities are a cause of weight gain. Studies have shown that people who sleep for 6 hours weigh less than those who sleep for 5 to 5 and a half hours. This is due to the hormones leptin and ghrelin. Sleep deprivation lowers leptin levels and increases ghrelin levels. More greelin increases our appetite. On the other hand, it seems that the appetite has not decreased even after eating due to low leptin. So you will want to eat it after a while.
8) Do not eat breakfast
Many people wake up in the morning and go out without eating anything. Some in the office, some to send the child to school, some to go shopping. But we all need to keep in mind that not having breakfast in the morning makes it easier for us to gain weight. Breakfast is a very important meal - it can either make or break your day. Moreover, if you do not eat breakfast, you will eat more in the afternoon due to feeling more hungry. Many people wake up in the morning and do not want to eat anything. But there is nothing to worry about. Within 2 hours after you wake up, eat something light so that your stomach is not empty.
9) Eat without calculating the amount of food
Most of the time we do not keep a record of our calorie intake. If we want to lose weight, if we do not keep a record of what we eat every day, then we will not understand how many calories we need to burn. If you wish you would not consume more than 1400 calories per day. Then divide the calories for different times in the morning, noon, afternoon, evening, night. Keep track of the times you have played so that you can adjust to the next time you eat less. You should probably take 250 calories at night. However, if you calculate that you have consumed 1200 calories throughout the day, then you will consume 200 calories at night so that the amount of calories consumed throughout the day does not exceed 1400. You may have eaten an ice cream, so write it down, and when you exercise, calculate how many calories you took in for the ice cream and burn it.
10) Uncontrolled weight problems do not eat too soon
Many people start eating too early thinking that they will not waste too much time behind eating. They do not understand how much they actually ate. Maybe he went to eat early and took 3/4 teaspoon more rice or ate 4 loaves instead of 2. So after giving food 3 times in the mouth, wait for 7/8 seconds. Try to understand how much more food you need or how often you eat.
11) Rely on gym machine monitor
In many gyms, the amount of calories burned on a treadmill monitor is not exactly the same. This means that you will burn more than you burn. What you see is that you have burned more calories than you need to. As a result, you will consume more calories back home. Of course, this does not apply to all gyms, but it is better not to rely too much on machines. Use a treadmill but don't rely too much on monitor information. Find out from your gym instructor which speed and how long you will be using the treadmill.
12) Do not drink water before eating
We usually reach for food on an empty stomach. Drinking a glass of water before every meal will make it easier to control weight. Because water will take up some space in your stomach, you will not be able to eat extra. You can eat herbal tea instead of water. If you just don't like water, you can take one slice of lemon in water and eat it.
13) Not to get along with everyone in the gym
Since you have to stay in the gym for a long time, it is very annoying to be there alone. That's why many people do not want to go to the gym and do not exercise at home. Some are admitted to the gym but leave after a few days due to being alone. So try to get a friend or other family member to join you in the gym. Or try to mingle with those around you at the gym. During treadmill or cycling, keep talking to the girl next to you. You will see that time is running out or you can exercise for a while.
14) Eating on time to solve the problem of uncontrolled weight
Morning, noon and night, if we do not divide the time of eating into 3 times, then when it is time to eat every day, we will be very hungry and eat more. So divide the meal time more. Have breakfast at 8 am, eat an apple at 11 am, have lunch at 2 am, eat something light between 5 pm and 5:30 pm. For example, eat half a cup of noodles or half a cup of murdi, then finish dinner between 8 pm and 9 pm. This will keep your stomach full throughout the day and do not overeat at any time.
Here are some tips to avoid uncontrolled weight problems. Hopefully, following these tips will help you lose weight. Stay well, stay healthy!
Post a Comment