6 habits that make losing weight difficult

Losing weight can be made more difficult by the following daily habits:

1. Prolonged sleep deprivation

Sleep plays a very important role in the effectiveness of weight loss. If you do not get enough sleep (sleep less than 7 hours), your body will produce more ghrelin - a hormone responsible for controlling hunger and satiety. At the same time, it also slows down metabolism, preventing the breakdown of fat stored overnight. Therefore, prolonged lack of sleep will cause the body to gain weight, increasing the risk of being overweight and obese.

Many studies have shown that lack of sleep will cause weight gain and adequate sleep will cause weight loss. This is more evident in people who are severely sleep deprived (only 5 hours of sleep per night) and increasing it to 7 hours per night will see a more obvious change in weight. Therefore, you should establish a fixed sleeping habit and allow yourself to sleep 7 to 8 hours per night.

Prolonged lack of sleep makes the body gain weight easily.

2. Too much stress can make it difficult to lose weight

Stress can increase the secretion of cortisol, the stress hormone, and cause cravings. Stress hormones disrupt the body's ability to create protein. Not only that, cortisol also takes protein from the muscles to convert them into glucose and provide the body with the necessary energy. This stress hormone will create a feeling of hunger, making you tend to snack more during the day, especially foods high in sugar. Over time, this will cause you to gain weight uncontrollably.

3. Drink coffee right after waking up

Many people have the habit of drinking coffee or tea in the morning after waking up. However, this habit is not good for weight control. Caffeinated drinks and tea lead to the release of cortisol, which in turn causes appetite.

After a long night's sleep, the body is dehydrated. To quickly rehydrate the body, You should drink a glass of warm water after waking up to improve digestion, prevent headaches, and boost immunity. Not only that, drinking water in the morning after waking up on an empty stomach will speed up metabolism, thereby supporting better weight loss.

Drinking coffee in the morning after waking up can easily cause cravings.

4. Skip lunch

Many people are so busy with work that they skip lunch. However, if you skip lunch, your body will automatically reduce energy consumption and slow down the fat burning process. The consequences are reduced work performance, reduced concentration and possible errors. Most importantly, skipping lunch will make you crave food and compensate in the afternoon and evening, when there is less activity to burn off excess calories. This makes losing weight more difficult.

5. No strength training

Many people think that weight loss can only be achieved through endurance sports . However, in reality, strength training is the key to successful weight loss. Strength training helps build muscle mass even at rest and thus promotes fat metabolism.

This means that the more muscle you have, the more fat you burn. When your body uses more energy than it gets from food, it is eventually forced to use its fat stores, which results in weight loss.

6. Eat less healthy fats

Fats control hormonal balance and keep hormones in balance. Testosterone production in particular is boosted by healthy fats like omega-3s. This in turn has a positive effect on muscle building. The more muscle mass you have, the more calories you burn at rest.

Therefore, eat foods that are rich in healthy fats such as avocados, almonds, walnuts, flaxseed oil, olive oil, flaxseeds, chia seeds and fatty fish such as salmon, mackerel, tuna and herring.

Trans fats and saturated fats should be avoided, such as sausages; meats and cheeses; butter and lard; palm and coconut fats; baked goods and sweets.

Dr. Nguyen Thi Diem Le

Source: https://giadinh.suckhoedoisong.vn/6-thoi-quen-khien-viec-giam-can-tro-nen-kho-khan-172240223171123125.htm