Why can't you lose weight? These 5 habits of gaining weight are dragging down metabolism

Although I haven't eaten much and haven't exercised much, the numbers on the weight scale remain unchanged? You may be quietly losing your metabolism due to some inconspicuous habits. These hidden in daily life; Metabolic Killer "; It's like secretly tightening the faucet on your body, making the efficiency of fat burning lower and lower.

1. Staying up late has become a common occurrence

1. Lack of sleep affects hormone balance

When sleep time is less than 7 hours, the level of leptin in the body will decrease, while the level of ghrelin will increase. This hormonal imbalance will make you particularly thirsty the next day High sugar and high-fat foods can invisibly increase calorie intake.

2. Missing the golden repair period

From 11pm to 3am is the peak period of growth hormone secretion, which can help break down fat. Staying up late is equivalent to voluntarily giving up the inherent body; Fat burning benefits;.

2. Drinking too little water

1. Insufficient water intake reduces metabolic rate

For every 100 milliliters of water consumed by the body, metabolism increases by about 30%. When in a slightly dehydrated state, energy consumption will automatically decrease by about 3%.

2. It is easy to confuse hunger and thirst.

The brain has similar signal processing areas for hunger and thirst. Many times what you think; I'm hungry; Actually, it's just the body shouting; Thirsty; As a result, I ate unnecessary snacks.

3. Eating too fast

1. Delay in satiety signal transmission

It takes 15-20 minutes for the brain to receive satiety signals from the beginning of eating. People who devour food greedily often consume excessive calories before feeling full.

2. Insufficient chewing affects absorption

Food entering the digestive tract without sufficient chewing can increase the burden on the gastrointestinal tract, reduce the efficiency of nutrient absorption, and make the body more likely to release nutrients; Insufficient energy "; The wrong signal.

4. Prolonged sitting

1. Severe lack of muscle activity

After sitting for 90 minutes continuously, the activity of enzymes responsible for breaking down fat will significantly decrease. Even exercising for one hour a day cannot offset the metabolic damage caused by prolonged sitting.

2. Form "; Invisible Hunger "; When muscles do not contract for a long time, the sensitivity of cells to insulin decreases, and blood sugar is more likely to be converted into fat accumulation, forming the condition of 'SEP'; The more you sit, the more you want to eat; The vicious cycle.

5. Excessive dieting

1. Trigger survival protection mechanism

When daily calorie intake is consistently below 1200 calories, the body will actively reduce its basal metabolic rate by 10-15%, which is a legacy of evolution; Famine response procedures;.

2. Causes muscle loss

During extreme dieting, the body will prioritize breaking down muscles rather than fat to provide energy. For every 1 kilogram of muscle loss, approximately 70 calories are consumed less per day, which is equivalent to a potential weight gain of 3.5 kilograms per year. Changing these habits does not require drastic lifestyle adjustments. Starting today, try to fall asleep 15 minutes early, place a large water cup on your desk, put down your phone and focus on chewing while eating, stand up and move around for 2 minutes every hour, and replace extreme dieting with a balanced diet. Give the metabolic system a chance to restart, and you will find weight management much easier.