Eating too fast.

It's not your gut that tells you if you're full, it's your brain that signals to you that you've eaten enough food. Unfortunately, there is a 20-minute delay in the connection between the brain and the body. This means that you will only feel this 20 minutes after you have in fact eaten enough. The faster you eat, the more you'll eat because you're not even giving your brain a chance to tell you're full. So, you should still chew your food slowly.

Starve yourself.

There is a Chinese saying, "One seat is full for three meals." Usually after a big meal, starvation ensues. Why has eating one less meal become a bad thing? Let's imagine you are stuck in a prison and you are only served food when the guards remember you. So what do you do when a meal is brought to you? Store the food! Because you have no idea when you'll get food next. By the same token, if you regularly gorge yourself and then starve yourself, your body develops the inertia of storing food, which can lead directly to us gaining weight.

Eating only certain foods

Weight loss people are always looking for low-calorie and satiating food, although some high-fiber and low-calorie food is indeed very suitable for people to eat in the weight loss, but if long-term intake of certain types of food, will make the body function affected, for example, the red-hot "apple diet" has been attacked by many experts, said that the reduction of the The only water and muscle, and more quickly regained weight!

Drinking too little water

When losing weight, you always try to restrain your appetite, put all the focus and center of gravity on the "can not eat too much", but ignored the intake of water, which is definitely the enemy of weight loss! Water is a necessary substance of the human body, if the body is not enough water, the metabolic response will be slower, the effect of fat burning will be worse, not to mention, a glass of water before the meal can also enhance the sense of satiety to avoid eating too much Oh!

be unable to hold back one's anxiety

Sometimes we work up too busy to hold back not to go to the toilet, and often hold the three urgent will let the body of toxins increased five to ten times, and to the stomach and kidneys to bring great damage, often sitting or standing to hold the three urgent will make the toxin accumulation in the waist and abdomen and legs, which led to these parts of the obese serious. So want to keep weight friends must respect their own detoxification system oh.

Commonly used air conditioners

Being in a constant air-conditioned temperature blocks our body's mechanism of regulating heat so that we don't have to regulate our body heat. In a low-temperature environment, our body will automatically consume fat to increase warmth, and in a high-temperature situation, our appetite will also decrease. Therefore, in the case of constant air conditioning temperature, the body's metabolism will slow down, energy consumption will follow the decrease, there is a chance to cause fat.

sedentary lifestyle

For working women, many to the office a sit down after is a whole day, during the period in addition to the necessary to go to the toilet in addition to basically did not move. Long sitting will make the blood flow in the body is not smooth, will make people easy to get fat, so in the work period should also regularly get up and walk.

Sleeping too late.

Often people think that sleeping too much is lazy, easy to get fat people's qualities, but do not know that too little sleep and work and rest is not normal to let you lose weight is an important reason for failure! Adequate and good quality sleep can help metabolism and reduce appetite, while sleep deprivation or too light sleep will make your body store more fat, so tonight or go to bed early, do not stay up late!

Sleeping with the light on

Many people have the habit of sleeping with the lights on at night, and some studies have found that even the faintest lighting at night can lead to a constant increase in people's body weight, which cannot be avoided even with a balanced diet and active exercise. This is because constant exposure to light at night affects the production of hormones that help metabolize the body. Lights at night may lead to a decrease in hormone production, which can lead to disruption of the biological clock and weight gain. So if you want to lose weight, make sure you keep going to sleep in a dark environment!

The house is a mess.

According to the Daily Mail, American psychologist Peter Walsh's book, "Secrets of Thin People's Rooms," points out that a cluttered house can also lead to obesity. For example, a messy kitchen can lead to a bad diet or it is difficult to keep up with your workout routine if you can't find your sneakers. Before losing weight should make the house become organized, so that they say goodbye to bad habits. (From Sohu)

With temperatures cooling so rapidly, is your fat still guarding you? Today is all about visible and invisible fat.

So what are visible and invisible fats? It is commonly believed that only cooking oil is considered a source of dietary fat, and it is thought that by frying with less oil, you are limiting your fat intake.

But a lot of fat people, feel aggrieved and say, "In fact, I eat very little oil, basically do not eat, meat still did not grow less." Fat is contained in many things consumed on a daily basis, and depending on how they exist, they can be categorized as: visible fat and invisible fat.

The so-called visible fats are foods that people can judge from their senses to be fat-rich, such as: animal oils, peanut oils, olive oils, and animal skins (chicken skin, duck skin).

This is the type of food that people tend not to consume too much of because people are wary enough of it.

The so-called invisible fats are those that are not easily noticed, such as: meat, eggs, dairy products, animal offal, soy products, and nuts (peanuts, melon seeds, walnuts, almonds, pistachios, pine nuts, etc.) all contain relatively large amounts of fats, even though grains and vegetables contain trace amounts of fat. Since they are consumed in large quantities on a daily basis, they can also bring in excess fat if consumed in excess.

These invisible fats are exactly what people tend to consume in excess, and obesity results.

What you should remember is that 15 peanuts, 30 melon seeds, and 2 walnuts basically contain the same amount of fat as 10g of pure fat (one tablespoon of oil).

We generally now recommend no more than 2 spoons per day, that is: 30 peanuts, 60 melon seeds, 4 walnuts is basically a day of fat intake.

But can everyone sit in front of the TV in the winter and get high enough to knock off 60 melons and call it a day? Many times a bag of melon seeds has to be knocked out before you can finish.

That's how calories can go over the limit without you realizing it, and that's what I need to remind you of: visible fat is easier for people to be wary of; invisible fat is often easy to ignore.

Now, in the context of the increasing incidence of overweight children, it is important to pay attention to the invisible fat, which poses even more of a hidden danger to our health.

For more information on parenting, please visit "Concordia Fat Doctor Pan Hui" on Wukong Q&A.

What are the causes of obesity

A. Sleeping under the light, lying down and getting hit

Researchers at Ohio State University used rats in an experiment in which the researchers divided the rats into two groups that lived in normal daylight for 16 hours a day. Every night time, one group of rats spent eight hours in dim light, and the other group spent time in complete darkness.

In this set of comparative experiments, the amount of food and activity of the two groups of subject rats were the same at the beginning of the experiment. Two months after the experiment was conducted, the researchers observed that the rats that spent the night under dim lights gained 12 grams of body weight, and the rats that spent the night in a dark environment gained 8 grams of body weight. The results inferred that continued exposure to light at night in humans affects the production of hormones in the body that aid in metabolism. Lights at night may lead to a decrease in hormone secretion, which can cause disruption of the biological clock and weight gain. So if you want to lose weight, you need to maintain good eating habits and physiological clock!

II. Home Fertilization Traps

Lighting, tableware affects appetite, in the dim light, easy to relax, so unknowingly will eat more than normal, so it is best to choose to eat in a brightly lit restaurant. In addition, yellow dishes will make people appetite, because yellow will stimulate the appetite, try blue, purple dishes, can reduce the amount of food.

House too messy will get fat, according to the British "Daily Mail" has reported, American psychologist PeterWalsh's book "thin room secrets", pointed out that the house messy can also lead to obesity. The house can reflect the owner's mentality and body shape, for example, the kitchen is messy will lead to poor diet or sneakers can not be found, it is difficult to adhere to the fitness. Before you lose weight, you should make your house well organized so that you can say goodbye to bad habits.

III. Character determines weight

A 50-year study by the American Psychological Association showed that people who are naturally nervous or irresponsible often have large weight fluctuations. The study also noted that impulsive people weighed an average of 22 pounds more than calm people. Impulsive people tend to have a tendency to overeat and drink, which is the biggest cause of their obesity. Want to lose weight, mental health are quite important, in addition to have good living habits, are to know how to regulate a healthy mental state.

Fourth, the temperature is obese

Long-term room temperature of about 20 ℃ in the environment, the body's metabolism will slow down, energy consumption will follow the reduction of the opportunity to cause fat. Even if you eat very little, the food still turns into fat accumulation, so people will slowly become fat, this is the House gas blowing out of the fat, no wonder a number of OL will work with the seniority and meat. In addition, sweating is a good way to take away the toxins in the body, consume heat, but in the cold place, we lose the opportunity to sweat, the body functions can not tell whether it is winter or summer, the pores of the skin contraction, which over time affects the function of sweating, the body can not be normal sweating is also one of the causes of obesity.

Rule #1: Eat dinner within 3 hours of bedtime

There must be a 3 hour gap between dinner and bedtime.

Going to bed immediately after a meal will make people go to sleep in a state of high sympathetic nerves, resulting in insufficient execution of intestinal functions such as digestion and absorption dominated by the parasympathetic nerves, which can easily lead to constipation.

Rule #2: Walk 30 minutes a day

Exercise can stimulate the bowels and help eliminate hangover. However, it is important to note that exercises like jogging and muscle training that promote whistling can lead to active sympathetic nerves and are suitable to be done in the morning and avoided in the evening.

A leisurely 30-minute walk after dinner is most effective in boosting bowel movements. Additionally, taking the stairs regularly during the day and choosing to stand when using public transportation can also increase your exercise.

Rule #3: Take a 15-minute half bath

A 15-minute warm bath will slowly raise your deep body temperature, with the water temperature controlled between 38-40 degrees Celsius. After the bath, you should avoid further exposure to strong light sources such as computers and fall asleep after 1 hour.

Body temperature drops during sleep, and as the elevated body temperature slowly drops during the soak, it allows one to fall into a deeper sleep more quickly.

Rule 4: Relax and leave your daily worries behind

When you go to bed, you can light some incense or listen to some music for a while, and find some suitable ways to relax and forget your worries.

If you can completely relax when you go to bed, your intestines will also move more actively, and since you will have an easy bowel movement the next morning. In the long run, the condition of hangover will be relieved.

Summer is coming girls can not help but begin to anxiety, the meat on the body no longer have nowhere to hide, want to wear a beautiful skirt and high heels, so began to try a variety of weight loss methods, can not wait to start a new round of crazy diet and exercise. I do not know that the weight loss method is not right, may be the more you lose the more fat, want to speed is not enough, lose weight too fast and too hard, the weight may be "the more you lose the more fat".

First, you should not lose weight too fast.

Controlling the loss of 1-2 kilograms a month is a more reasonable rate of weight loss. Many people lose weight through exercise and dieting, and at first the weight loss is very fast, but this is not a loss of fat, initially just drop the body water. However, the human body is very sensitive to body fat and weight loss, once the two are found to be significantly reduced, immediately stimulate hunger to remind themselves to consume more food to maintain the original weight. Dieting generally to about 7 to 10 days, the body will respond, so that the basal metabolic rate down at this time if you can not control more to eat, the intake of food calories will be far greater than the energy consumed, but also will rebound quickly.

Second, replace meals with lots of fruit.

Fruit is a healthy food, but that doesn't mean you can eat unlimited amounts of it. Fruits contain a lot of sugar, i.e. carbohydrates, and eating too much of them can make you fat. So don't think that if you don't eat dinner, you can eat fruit with impunity. After a month you will find that you may not thin but more fat. Fruit 1~2 a day is good. In the morning and afternoon when you are hungry, choose fruits for additional meals.

Third, weigh yourself daily.

Many girls weigh themselves too often during the weight loss process. Sometimes more than once a day. Maybe after you weigh yourself in the morning, you have to weigh yourself at lunch and again before you go to bed. It is normal for a person's weight to fluctuate. There will be fluctuations because of the water they drink and the meals they eat. Weighing yourself too often can also affect your mood. In the process of weight loss weighing once a week is good, it is best to choose to weigh when you have just woken up fasting bowel movements completed.

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I. Skipping breakfast

Breakfast is very important for us; it is a metabolic booster. For eight hours after consuming breakfast, all the fat in the body is burned at an accelerated rate. If this first meal is omitted, the metabolism is destroyed throughout the day, with predictable consequences.

II. Eating too fast

It's important to realize that it's not your gut that tells you if you're full or not, it's your brain that signals to you that you've eaten enough food. Unfortunately, there is a 20-minute delay in the connection between the brain and the body. This means that you will only feel this 20 minutes after you have in fact eaten enough. The faster you eat, the more you'll eat because you're not even giving your brain a chance to tell you're full. So, you should still chew your food slowly.

III. Late-night dinners

When you eat dinner extra late, you'll eat extra. And will especially want high-calorie foods. So if it's late, try moderating yourself to eat less, or try to eat a little earlier so you don't put off eating until midnight.

IV. Eat only low-fat foods

In order to lose weight, you start to choose all kinds of low-fat food? It's a big mistake! Low-fat food can only reduce a few calories, and they will replace the fat with carbohydrates, so that digestion is faster, but also easy to lead to a rapid rise in blood glucose, hunger, eat more is absolutely no good.

V. Too much reliance on fruit

Many people in order to lose weight, simply take the fruit instead of meals, this is not only not conducive to health, but also not conducive to weight loss! You know, some fruits are also super high in sugar content, eat more easy to fat! In the choice of fruit should also be careful, especially for breakfast, it is not recommended to use fruit instead. Breakfast should be rich, fruit can only be used as a garnish, it is recommended to choose more easily digestible coarse grains!

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This question is a good question, we are concerned about how to lose weight after more than fat, and some habits will indeed make us fat, if we effectively avoid the bad habits that tend to make us fat, not from the source to avoid the maintenance of a healthy body weight on the road "pit", and obesity bypass.

To summarize, there are several aspects:

I. Dietary preference for energy bombs high in oil and sugar

Long-term energy over the standard, fat continues to accumulate from quantity to quality, obesity will increase the incidence of a variety of chronic diseases.

If you like to eat braised meat, deep-fried dishes, and too much cooking oil when stir-frying, you may want to tighten up.

Oils have the highest energy value, with 1 gram of oil providing 9 calories and 1 gram of sugar or protein providing 4 calories.

High-sugar foods such as pastries, especially shortbread cookies are mostly high in oil and sugar, and sugary drinks are a big no-no. A 500 ml bottle of sugary drink contains about 50 grams of sugar.50 grams of added sugar is the upper limit of the Dietary Guidelines for Chinese Residents 2016 for the recommended amount of added sugar, which is recommended to be no more than 50 grams per day, and preferably limited to 25 grams.

II. Severe physical inactivity

Exercising in moderation is not only good for staying in shape, but more importantly, it's good for your health.

Around a lot of friends, colleagues lack of basic exercise, there are many even the most basic daily activities 6000 steps can not do, the circle of friends there are a lot of avatars changed to "not thin ten pounds do not change the avatar", my colleague is also a member of the I suggest that her diet and exercise should be two-pronged, not only for weight loss, but the baby is determined not to exercise. I'm not sure if I'm going to be able to do that.

Moderate exercise can be considered an integral part of healthy weight loss. Exercise promotes energy expenditure and is an effective way to burn off energy while gaining health benefits for a healthier body.

III. Bad habits such as staying up late, overeating, blind dieting, etc.

Try to regular work and rest do not stay up late, eat three meals on time, do not overeat, do not blindly dieting, drink enough water every day, whether it is to maintain weight or lose weight, should be on the basis of health, there is damage to the health of this cost is too great, will not pay for the loss, such as blind dieting.

Four. Too many small snacks outside of three meals

Suggest that we learn to look at the back of the packaged food little secret - nutrition labeling, a look at the ingredients list, ingredients listed in the list of ingredients in the order of appearance is the order of its content from high to low, two look at the nutritional composition table, pay attention to the fat and carbohydrates of these two items, generally labeled per 100 grams of the nutrient content, then know that eating 100 grams of the food, how many grams of fat intake, and at the same time know to eat 100 grams of the food intake of fat accounted for the percentage of fat needed throughout the day.

(Regarding the nutritional labeling if you think so, you can comment on the picture and I'll explain it to you.)

Good habits will benefit you for a lifetime, of course what makes a habit a habit is the result of time and effort, and it takes some time and effort to change, but it's never too late to make a change, let alone to become a better version of yourself.

Author: Wang Jing Registered Dietitian Chinese Nutrition Society Member National Level 3 Public Nutritionist Welcome to focus on [Nutrition Pepsi] to get more reliable nutritional science and guide the practice of life!

1 People who don't eat regularly and snack often

2 People who have a nightlife and eat snacks and drink alcohol

3 People who sit too much and move too little

4 People who often eat high-calorie foods and fried foods

　There are several causes of obesity, which are described below:

　　(1) People's living standards, inappropriate pursuit of high sugar, high fat, high protein diet, cream, cake, etc., especially excessive intake of animal offal and animal fat, as well as some snacks, barbecue, often drink a lot of beer, etc., for a long time to cause obesity.

　　(2) As the saying goes, a broad heart makes you fat. Good mood, good rest, carefree people, often have a good appetite, eat well, eat more. On the contrary, friends and colleagues relatives get together often drink, do not drink embarrassed, a drink would like to drink a quick, drink to drink wine Lai, so drink a lot, eat a lot, but also can make the calories greatly increased and lead to obesity.

　　(3) In modern society, due to the development of means of transport and the mechanization and electrification of domestic work, physical activity is greatly reduced, and people gradually become dependent on electrical appliances, which often causes obesity. Some heavy manual laborers become light manual laborers due to the change of work; in this case, if the diet is not adjusted accordingly, it will result in excess nutrients and accumulation of fat in the body, which will lead to obesity.

　　(4) Some women in pregnancy, breastfeeding during the nutrition is better, and postpartum and failed to participate in physical labor or physical exercise in a timely manner, will also cause obesity.

　　(5) like cooks and other jobs because the work is contact with the kitchen, more opportunities to contact food, by the temptation of delicious, long time will also cause obesity.

The root cause of obesity is not in genes, but in life habits. This article lists 30 characteristics of people who are prone to fat, to see if you have been shot, is not a potential stock.

1. Rooms are dirty and things are lying around

2. Moonlighters

3. A lot of small bills for purchases are stuffed in your wallet

4. No frills

5. Can't remember the last time you weighed yourself

6. Likes to wear loose clothes (to hide body shape)

7. Sedentary, not only at work, but also at home, watching TV/playing cell phones

8. Poor sleep, feeling fatigue and lack of energy when getting up every day

9. Drive when you leave the house and don't walk many steps a day

10. Usually doesn't move except to go to the gym

11. Side eaters: for example, eating while walking, eating while watching TV

12. Prizes for yourself are foodstuffs

13. Fetishize the so-called healthy food and eat until you are full

14. Eat vegetable salad must put a lot of salad dressing

15. Often feel that your mouth has no taste and you need to eat, especially sweets

16. Likes to drink sweetened beverages

17. Doesn't drink much water

18. Often go to convenience stores to buy food

19. Don't like coarse grains, love white rice and white flour

20. Don't cook much, often eat fast food, order take-outs

21. Rarely eat vegetables

22 Likes fried food

23. Frequent drinking parties

24. Often eats after 9 p.m.

25. Skipping meals a few times a month

26. Eating like a wolf

Have you been shot?

The more items you fulfill, the closer you are to potential.

But don't be afraid, the effort starts today.

Change your habits and have an attractive body, you can.

Thank you for reading to the end. Good people have peace in their lives.