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Five habits that make you fat without realizing it – Science – Life

The overweight and the obesity they are conditions that lead to the organism of the people to suffer other affections. They can be the origin of many diseases, What diabetes, hypertension, and various types of cancer; cause increased joint and heart wear and are even among the most important risk factors for the development of the most serious forms of covid-19, only behind age.

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As many times we are not aware of the causes of this additional weight, it is advisable, in the first place, to consult with the doctor, so that he can order the necessary tests to establish the origin of those extra kilos.

Beyond that it is also important to know habits and very common behaviors, and others not so much, that lead us to gain weight… And we don’t know!

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Unfortunately, the pandemic, lockdowns and activities through technology platforms have skyrocketed fattening habits all over the world. Spain, for example, is one of the countries where this phenomenon is viewed with concern.

Conscious eating, active lifestyle and time to rest are the three fundamental pillars to avoid gaining weight, according to experts from the European Medical Institute of Obesity (Imeo). All of this should be combined with 40 minutes of physical activity a day, at least five times a week, to boost metabolic activity.

These are habits that make us fat without us noticing:

1. Women: zero lights at bedtime

The lack of quality sleep encourages an increase in body weight, due to an imbalance that occurs at the hormonal level.

Women who sleep with the television or a light on in the bedroom are more likely to win weight, according to a study published by the Journal of the American Medical Association (Jama), based on a survey of nearly 44,000 American women and a five-year follow-up.

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They were classified according to their level of exposure to artificial light at night, coming from sources such as small night lights, clock radios and street lights, television or the room itself. One of the findings was that those who slept with a light or television on in the bedroom were 17 percent more likely to have gained five kilos or more during the research period.

Study co-authors Dale Sandler and Yong-Moon Mark Park of the National Institute of Health and Environmental Sciences in North Carolina suggested that light could suppress melatonin production, disrupting the circadian rhythm and eating patterns.

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Thus it is also clear that the lack of quality sleep encourages an increase in body weight, due to an imbalance that occurs at the hormonal level. Specifically, less appetite suppressant hormone leptin is secreted and more ghrelin (appetite hormone) is released. So to sleep in the dark!

2. That said: stress does not leave anything good

“During times of stress, you are very likely to eat high-calorie foods, even if you are not hungry.”

There is increasing evidence that the stress plays a key role in weight gain. Chronic stress disrupts our sleep and throws our blood sugar levels out of balance. This leads to increased hunger and eating becomes an emotional escape, says Dr. Edward T. Creagan of the Mayo Clinic.

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Rage

Stress also leads to greater sleep disruption, higher stress levels, and even higher blood sugar levels.

Being under stress makes it harder to eat healthy. At specific times of very high stress, people eat with the intention of satisfying emotional needs. “During times of stress, you’re likely to eat high-calorie foods, even if you’re not hungry,” Creagan says.

Stress also leads to greater sleep disruption, higher stress levels, and even higher blood sugar levels. Over time this can lead to not just unhealthy levels of body fat, but type 2 diabetes.

To prevent weight gain and reduce the risk of obesity, it is important to keep stress under control. By feeling less stress and more control in life, it will be easier to maintain a healthy diet and physical activity habit.

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Your doctor recommends: Recognize the warning signs of stress, such as anxiety, irritability, and muscle tension. Before you eat, ask yourself why you are eating: Are you really hungry or is it from stress or anxiety? If you are tempted to eat but it is not from hunger, find a distraction.

3. Still, not even for the photo!

Cell phones

The only group that is protected from metabolic, heart and brain diseases is those who exercise conscientiously.

If more calories enter the body than leave, people get fat. Until now, most studies focused on the axis of what you eat, but research such as that published in The Lancet Global Health show that this view is not correct, because the sedentary lifestyleAccording to these experts, it would account for more than double the deaths attributed to obesity.

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According to Ulf Ekelund, a researcher at the University of Cambridge, being still for prolonged periods increases the risk of dying by up to 59 percent, in a time that corresponds to an eight-hour workday.

For this researcher, the evidence is clear and really the only group that is protected from metabolic, heart and brain diseases is that of those people who exercise conscientiously, at least half an hour every day, for five days a week. “From there down, that is, less time devoted to regular physical activity, translates into measurable risks,” adds the academic.

4. Chew well

Digestion begins in the mouth, that is why it is important to chew food well: so that it mixes with the saliva and can begin to digest.

Some studies have shown that overweight people chew less and for shorter times than people of normal weight.

Eating in a hurry and without thinking about what we are doing is a habit that makes us feel bloated, we gain weight, it leads us to suffer from constipation, gas, irritable bowel, hiccups and other digestive problems.

Digestion begins in the mouth, that is why it is important to chew food well: so that it mixes with the saliva and can begin to digest. In this way, the stomach is not overloaded, since saliva, which performs several functions, promotes digestion and activates the first defensive barrier against bacterial infections that arrive with food.

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Saliva contains amylase, an enzyme that starts the digestion of carbohydrates and helps to chemically break down food. If food does not stay in the mouth long enough, amylase cannot work properly, and if food reaches the stomach prematurely, it has to work harder.

5. Fattening jobs

Tell me how pot-bellied you are, and I'll tell you the risk of dying you have

The most sedentary professions are often linked to unhealthy lifestyle habits, which lead people to gain weight.

Some professions are more difficult than others to lead a healthy lifestyle due to certain working conditions.

Military, cooks, truck drivers and office workers are the groups most at risk of gaining weight, according to nutrition experts.

Among these ‘fattening jobs’ are those performed by security services personnel, cooks and food handlers, truck drivers and transport service workers, office workers and also management positions that, in general, show a higher risk of gain weight, according to the European Medical Institute of Obesity (IMEO).

This increased risk is due to a series of factors such as working in a reduced workspace that limits mobility, and the lack of regular physical activity or poor planning, according to this institute (www.imeoobesidad.com).

According to Imeo, those who exercise these professions tend to have unhealthy habits, such as smoking, sleeping little, working under pressure or stress, eating succulent menus, fast food, snacks and fried foods; snacking between meals and using free and leisure time in a more sedentary way.

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