4 inconspicuous little things that may be the "pushers" that make people gain weight!

Obesity is a high risk independent factor for many diseases, including hypertension, diabetes, hyperlipidemia, gout, fatty liver, cancer and coronary heart disease. It can be seen that obesity not only damages one's image, but also shortens people's lifespan. Some people may not eat as much as many people, but their weight is still gradually increasing, which is likely caused by the following small things. What insignificant things can lead to physical obesity?

1. Heavy taste diet

Heavy taste diet can stimulate the taste, such as Spicy Hot Pot, spicy hot pot, cream cake, etc. Taking too much oil and sugar can be converted into fat and accumulated in the body, causing obesity over time. Therefore, the intake of oil, salt, and sugar should be strictly controlled within 25 grams, 6 grams, and 50 grams, respectively.

2. Never eat breakfast

Research has found that people who skip breakfast are more prone to gaining weight. Skipping breakfast can easily lead to hunger and overeating at noon, which invisibly increases calorie intake and can cause obesity. Therefore, no matter how busy work is, it is necessary to have a rich breakfast. The time for breakfast should be arranged between 7:30-8:00, and breakfast calories should account for about 30% of the total daily calories, ensuring that breakfast contains high-quality protein, vitamins, dietary fiber, and carbohydrates.

3. Wrong eating order

Many people habitually eat Mantou or rice, together with vegetables and meat, and then drink soup. However, this eating order will cause a sudden rise in blood sugar after the meal, stimulate insulin secretion, and is prone to hunger. Excess sugar in the body is also easy to be converted into fat accumulation, which eventually leads to three highs and obesity. Therefore, the order of meals should be adjusted, starting with a few sips of soup, then vegetables and meat, and finally the main course. This not only prevents postprandial blood sugar levels from rising, but also avoids excessive calorie intake.

4. Eating too fast

People who eat too fast are prone to obesity because eating too quickly slows down the brain's reception of signals of satiety, and by the time the signals are received, the calorie intake has exceeded the limit; Eating too fast can suddenly raise blood sugar levels, stimulate the secretion of insulin, and convert excess sugar into fat accumulation, ultimately leading to obesity. Therefore, when eating, chew carefully and slowly, chewing about 20 times per bite, which can reduce the burden on the stomach and also control the amount of food consumed.

Warm reminder

If you also have the above unhealthy eating habits, you must correct them in a timely manner. Maintain a regular diet of three meals a day, avoid dieting to lose weight, and avoid being picky or selective about food. Make a good combination of meat and vegetables, and only eat 7-8% full at each meal. It is worth noting that staying up late or not getting enough sleep can lower basal metabolic rate, leading to a preference for high calorie foods and ultimately obesity. Therefore, it is important to maintain regular sleep and fall asleep before 23:00.