You follow your diet strictly, exercise regularly, but to no avail: despite all your efforts, you find it very difficult to lose weight. If this is your case, maybe it’s time to completely analyze your routine, and identify habits that may be preventing you from reaching your goal.
According to Dr. Renato Lobo, doctor from USP (University of São Paulo) and nutrition expert from ABRAN (Brazilian Association of Dietetics), some simple habits, which may go unnoticed, end up making weight loss difficult. The doctor points out 5 mistakes that hinder the goals of those who want to lose weight. paying off:
1- Sleep a little
“Those who sleep little or sleep poorly secrete more of the hunger hormone and less of the satiety hormone. So you will feel more hungry, eat more and not be satisfied. Therefore, bad sleep is directly related to weight gain. If you want to lose weight, you have to sleep.” Better,” says the expert.
2- Eat close to bedtime
The expert says that the distance between your last meal and your bedtime has a direct impact on weight loss. If you eat at 11pm and go to bed at midnight, for example, this is already a factor that encourages weight gain.
But, if you eat dinner at 6 or 7 pm and go to bed at 11 pm, you tend to be thinner. “So, the further away from bedtime the mealtime is, the better,” he says.
3- Not practicing physical activity
If you do no physical activity, whether weight training or aerobics, and spend more time sitting than standing, there is a relationship with weight loss. For example, if you already work sitting, it’s always a good idea to get up a little.
“It is important to get up and walk, even if it is to go to the bathroom. At lunch, for example, instead of ordering food, it is preferable to go to the place, as this will activate your metabolism and promote weight loss,” highlights the expert.
4- Lack of sufficient food options
If you do not eat salads, legumes, vegetables and leaves, you will not benefit from fiber, which is useful for regulating the intestines, improving the health of intestinal bacteria and impeding the absorption of carbohydrates and fats.
This is because fiber is slow to absorb. “This reduces the production of insulin, which is responsible for storing excess calories as fat. Therefore, eating salad first is linked to weight loss,” says the doctor.
5- Excessive consumption of sweets
Everyone already knows that sweets contain a lot of sugar, or something that mimics the effects of excess fructose. Therefore, there is a very rapid absorption of sugar, which generates a spike in insulin in the body.
According to Dr. Renato, this peak stops fat expenditure and encourages fat accumulation. As a result, you stop losing weight and start gaining weight. Therefore, it is recommended to control your consumption of sweets – of course, without falling into a restrictive diet.
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