5 small things that make you gain weight, be wary of the "culprits" behind these!

Slim figure is everyone's pursuit. Obesity not only affects image, but also is a high risk factor for many diseases, such as three high, fatty liver, type 2 diabetes, coronary heart disease and various cancers. People don't gain weight all at once, it's mainly related to not paying attention to the small details of life. What are the things that can lead to physical obesity?

1. Prefer heavy flavored diets

Many people enjoy eating foods that are high in salt, spicy, stimulating, oily, and too sweet. Although they can bring great stimulation to the taste buds, they can lead to obesity. A high-fat or high sugar diet can be converted into fat and accumulate in the body; High salt and spicy foods can stimulate people's appetite, invisibly increase calorie intake, and lead to obesity. So it is necessary to control the intake of oil, salt, and sugar. The daily intake of salt should not exceed 6 grams, and the intake of oil and sugar should not exceed 25 grams.

2. Never Eat Breakfast

Some people give up breakfast directly due to busy work or sleeping in. Studies have shown that people who skip breakfast have a four fold higher risk of obesity than the general population. If people skip breakfast, they will crave high calorie foods more at noon, causing them to overeat during lunch and dinner, increasing their daily calorie intake and leading to obesity. In addition, food digestion and absorption require the consumption of calories. Compared to lunch and dinner, breakfast consumes more calories and can increase basal metabolic rate. If you skip breakfast, you will distribute your calorie needs between lunch and dinner, reducing metabolic efficiency and leading to obesity. No matter how busy you are, you must have a nutritious breakfast. The breakfast time is scheduled from 7:00 to 9:00 in the morning, and the calorie intake for breakfast should account for 30% to 40% of the total daily calories. In addition, a high-quality breakfast should include vitamins and protein, carbohydrates, and fiber. It is recommended to have a glass of milk, 2-3 slices of whole wheat bread, and fresh fruits and vegetables.

3. Failure to master the order of meals

Nowadays, people are paying more and more attention to food combination, but they ignore the order of meals and are accustomed to eating the main food first and then drinking soup. However, this unreasonable eating order can cause obesity in the body.

Eating carbohydrate foods such as rice or Mantou before eating will cause a sudden rise in blood sugar after meals. If blood sugar rises too fast or too high, it can increase insulin secretion, which is not easy to produce hunger, resulting in a large amount of sugar converted into fat and accumulated in the body, which will lead to obesity and three highs in the body over a long period of time. Usually, it is recommended to drink light soup first, then vegetables and meat, and finally carbohydrates to maintain a stable postprandial blood sugar level and avoid gaining weight.4. Swallowing food while eating

Nowadays, people's lives and work pace are fast. In order to save time, many people eat food greedily, but this can easily lead to obesity. Because it takes about 20 minutes for the brain to receive the signal of fullness, if the eating speed is too fast, the brain cannot receive the signal in time, and by the time it feels full, it has already consumed too many calories. In addition, eating too fast can quickly raise blood sugar levels, increase insulin secretion, and convert excess sugar into fat that accumulates in the body, leading to obesity. When eating, it is necessary to chew carefully and slowly, which can help control food intake and reduce gastrointestinal burden. The consumption time of a meal should be at least 20-30 minutes.

5. Unrestrained consumption of sugar free foods

In recent years, sugar free foods have been highly sought after by many people, who believe that they not only satisfy taste buds but also prevent obesity. In fact, there are no truly sugar free foods on the market. A food with less than 0.5 grams of sugar per 100 grams is called a sugar free food. Some sugar free foods may not contain additional sucrose, but they may contain sweeteners such as aspartame or saccharin. Although they do not produce any calories or participate in glucose metabolism, they can promote insulin secretion, leading to elevated blood sugar and obesity.

Warm reminder

In addition to the above behaviors, prolonged lack of sleep and habit of sleeping with lights on can also lead to obesity, so it is necessary to correct them in a timely manner. When eating, it is important to chew slowly and eat only 7-8% full per meal to ensure sufficient sleep and exercise to increase basal metabolic rate.