Besides overeating and a sedentary lifestyle over a long period, these common habits pose a risk of weight gain.
1. Eating too quickly
Eating too quickly is not only bad for your stomach but also easily leads to weight gain. (Image: QQ News)
Eating too quickly is not only harmful to the stomach but also easily leads to weight gain. According to the Health Times, Dr. Zhao Qihua, a nutritionist at the People's Hospital of Beijiang Province (China), stated that when eating too quickly, most food is not chewed thoroughly, failing to form enough digestive juices to adhere to the stomach lining. Therefore, even after eating quite a lot, you still feel hungry.
On the other hand, chewing for too short a time causes the vagus nerve to become overstimulated, correspondingly increasing appetite. As a result, people who eat quickly often overeat before their brain has a chance to signal them to stop.
2. Eating three meals at irregular times.
Many people frequently skip meals, eat at irregular times, and have erratic meal schedules. This irritates the stomach, leading to a range of stomach problems such as chronic gastritis, stomach ulcers, and inflammatory bowel disease.
According to Dr. Liu Diangang, Head of the General Surgery Department at Xuanwu Hospital, Capital Medical University (China), in an article published in the People's Daily in 2022, irregular eating habits lead to weight gain. Unhealthy eating patterns cause a noticeable hunger pang, leading to overeating at subsequent meals, a greater tendency to consume fatty and salty foods, and a greater desire to eat at night. Over time, these habits can lead to uncontrolled weight gain.
3. Replace rice with fruit.
Eating fruit instead of rice can be harmful, especially for people with stomach problems. (Image: QQ News)
Dr. Luu Dien Cuong added that many people prefer eating fruit instead of rice, believing that they can eat as much fruit as they want without gaining weight. While fruit can help the body supplement vitamins and some minerals, it should not be consumed in excessive amounts, especially by people with stomach problems.
For example, lemons, kiwis, and hawthorn berries are rich in citric acid; eating too much of them will cause the stomach to produce more acid. Jujubes are difficult to digest and can worsen stomach problems. Pears and mangosteens are fruits with a cooling nature; people with stomach problems who eat too much of them may damage their stomach function.
4. Regularly staying up late
A study published in the Journal of the American Medical Association in 2021 concluded that going to bed after 10 p.m. is considered staying up late. People who regularly stay up late and don't get enough sleep are more prone to obesity and abdominal fat.
Specifically, compared to those who go to bed between 8 PM and 10 PM, those who go to bed after 10 PM have a 20% increased risk of obesity (BMI) and abdominal obesity (waist circumference). Furthermore, those who go to bed after 2 AM have a 35% increased risk of obesity and a 38% increased risk of abdominal obesity.
5. The habit of leaving the lights on while sleeping.
People who sleep with the lights on or watching TV are more likely to gain weight. (Photo: QQ News)
In 2019, scientists tracked 43,722 women for 5.7 years and found that those who slept with the lights on or watching TV were more likely to gain weight. Compared to those who slept in dark rooms, these women had a 17% higher risk of gaining 5kg or more, and a 22% and 33% higher risk of becoming overweight or obese, respectively.
6. Frequent stress
Explaining this issue, Associate Professor, Doctor Thai Hieu Linh - Head of the Department of Endocrinology, People's Hospital of Peking University (China) said that when under excessive stress, the adrenal glands secrete more cortisol hormone. This hormone causes blood sugar levels to rise. High blood sugar stimulates the pancreas to secrete insulin, causing the body to produce a feeling of hunger, thereby increasing the absorption of sugar and other foods.
On the other hand, when under excessive stress, we often lack the appetite to choose healthy foods and are unable to exercise regularly. Over time, this leads to the accumulation of excess fat and obesity.
Source: https://vtcnews.vn/6-thoi-quen-pho-bien-dang-am-tham-khien-ban-tang-can-ar904072.html
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