Gaining weight just because of 'eating more and moving less'? You have no idea how outrageous the reasons for gaining weight are
in the adult world
nothing is easy
Except for gaining weight
Obviously not much to eat
exercise occasionally
Why are you still fat?
1. Do not like to drink water
"China Water and Life Quality Cognition Survey Report" shows that
When the body is dehydrated
metabolism slows down
cause fat to accumulate in the body
causing obesity
Drinking plenty of water can promote fat metabolism in the liver
Helps the stomach to speed up digestion
Reduce body fat accumulation
Not only that
Water is also an " appetite suppressant "
can increase satiety
Let's reduce calorie intake
2. Eating too fast
The fast pace of modern life
Many people save time
Eating is devoured
A study in Japan showed that
with similar heat levels
Eating too fast compared to normal eating speed
4.4 times higher risk of obesity
also
The brain receives the satiety signal
takes some time
Usually about 20 minutes
eat too fast
The brain does not yet perceive satiety
already ingested too much
3. Being "infected" by obesity
if you gain weight
Family, friends, lovers
none is innocent
A study in the New England Journal of Medicine found that
Obesity can be achieved through social circles
spread from person to person
One of the couple is fat
will affect the other
A follow-up survey by Harvard Medical School also found that
Because with the fat man
will subtly
Affected by their poor living and eating habits
over time
Body requirements are getting lower and lower
After all, everyone is fat
don't despise anyone
4. Weekend revenge sleepovers
rare weekend
Sleeping in must be the best choice for many people
But sleeping on weekends can also make you fat
A study in the United States found
than those who stay up late
People who catch up on weekends eat more snacks
more noticeable weight gain
Sleeping in can also disrupt the biological clock
According to a study published in Obesity International
even on a small scale
Violation of the biological clock can also cause obesity and other related diseases
5. Sleep without turning off the lights
Staying up late can make you fat
but you thought
Does sleeping with the lights on make you fat?
in the Journal of the American Medical Association
A study published
Sleeping with the lights on can cause weight gain
The light of the lamp can affect the quality of sleep
poor sleep quality
aggravates hunger
Significant increase in appetite
also cause day and night disturbances
Affect endocrine and metabolism
thereby increasing the risk of obesity
6. Too much dust at home
" Even breathing will make you fat " is actually true!
A study in Environmental Science & Technology shows that
Dirty and dusty homes can make people fat
Dust can boost fat cells
build up more triglycerides
If the content is too high
hoard in the body
make people fatter
According to the "Report on Nutrition and Chronic Disease Status of Chinese Residents"
latest data display
About half of Chinese adults are overweight or obese
Calculated by population
600 million people across the country are already overweight and obese
This number is the first in the world!
Obesity not only makes people ugly, but also out of shape
more importantly
It can cause various health risks
According to the latest data
More than 1.3 million people worldwide each year
Died from overweight and obesity
Research published in a sub-issue of the Journal of the American Medical Association
Analysis of more than 80,000 Chinese people found that
Every 10 pounds you gain
and a body mass index (BMI) over 23
9% and 14% higher risk of all-cause death in later life for men and women
Weight loss can not be blind
Depends on your own situation
1. Pay attention to your diet
WHO recommends
Increase fruits, vegetables, beans, grains, etc.
Foods rich in vitamins and dietary fiber
Helps in fat catabolism
Promote intestinal peristalsis
Simultaneously
To limit high fat and sugar intake
Eat a small amount of variety
Under the condition of ensuring nutrition
control total heat
2. Maintain moderate exercise
Exercise can burn excess body fat
Boost metabolism
prevent obesity
Also good for weight loss
and exercise
Also relieves anxiety, stress and other negative emotions
To know
Stress is also one of the reasons for obesity
3. Get enough sleep
With enough sleep
Leptin levels in the body increase
It can reduce our appetite and reduce food intake
Sleep boosts growth hormone secretion
Speed up fat burning
resulting in weight loss
4. Drugs to lose weight
For overweight people (BMI ≥ 24)
Although exercise and diet control
It's harder to lose weight
at this time
Appropriate choice of drugs to lose weight
But be careful when buying weight loss pills
Look for medicines with the Chinese medicine quasi-character
5. Surgery to lose weight
There is a lot of evidence that
Bariatric surgery can improve
The health of severely obese patients
According to the "Guidelines for Surgical Treatment of Obesity and Type 2 Diabetes in China (2019)"
Two special obese people
Surgery to lose weight
May not lose weight
June July August only sad
Today is World Obesity Day
Let's reject obesity together
Enjoy "skinny" health!
References:
[1]Wardle J ， Steptoe A ， Oliver G ， et al. Stress， dietary restraint and food intake.[J]. Journal of Psychosomatic Research， 2000， 48(2)：195-202.
[2]Christakis， N.A. and J.H. Fowler， The spread of obesity in a large social network over 32 years [J]. N Engl J Med， 2007. 357(4)： 370-9.
[3]Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in WomenJAMA Internal Medicine ( IF 21.873 ) Pub Date ： 2019-08-01 ， DOI： 10.1001/jamainternmed.2019.0571
[4]Hurst Y， Fukuda H. Effects of changes in eating speed on obesity in patients with diabetes： a secondary analysis of longitudinal health check-up data. BMJ open. 2018;8(1)：e019589.
[5]Association of Adult Weight Gain With Major Health Outcomes Among Middle-aged Chinese Persons With Low Body Weight in Early Adulthood
[6]Xiong-Fei Pan， et al. Epidemiology and determinants of obesity in China. The Lancet Diabetes and Endocrinology VOLUME 9， ISSUE 6， P373-392， JUNE 01， 2021
[7] Guo Feng. Lack of sleep can also lead to obesity [J]. Health. 2020, (12)
[8] Press Conference on Chronic Diseases and Nutrition Report of Chinese Residents 2020. 2020-12-24
[9] Sleep: The easiest and most comfortable way to lose weight. People's Daily Online