Find out the five hidden traps that make you gain weight quietly! See which pitfalls to avoid?

Do you order takeout at midnight, walk less than 5,000 steps a day, stay up late and browse your phone until the early hours of the morning? These inconspicuous habits are secretly making people "fat".

At present, the obesity problem in our country needs to be taken seriously. The National Health Commission has issued the "Guidelines for the Diagnosis and Treatment of Obesity (2024 Edition)". The latest data shows that the obesity prevalence rate among adults has reached 16.4%.

As an important pathogenic factor of many chronic diseases, obesity has become the sixth leading risk factor for mortality and disability in China.

March 4, 2025 is World Obesity Day. This year’s theme focuses on

"Change your system, live healthier".

The theme is: "Promoting system change and shaping a healthy life"

What is the obesity standard?

Overweight: 24.0 ≤ BMI

Obesity: BMI ≥ 28.0

Waist circumference is also an important indicator reflecting the degree of obesity and health risks.

In our country, the waist circumference of men is ≥90cm and that of women is ≥85cm.

Today we will uncover the truth about why you gain weight without realizing it and teach you how to crack it step by step.

1. Five hidden traps that make you fat

1. Sugar and oil bombs in takeaways

You thought you were drinking milk tea? In fact, one cup is equivalent to swallowing 14 sugar cubes! The calories in the fried chicken set are enough for you to run for half a day. Eating these every day is like filling your car with low-quality gasoline. The more you drive, the harder it is to drive and the more black smoke it emits.

2. The chair never leaves

If you sit for more than 6 hours a day, your body's ability to burn calories will be reduced by 10%.

Office chair, sofa and car seat, these three places will make your waistline swell like a balloon.

3. Staying up late is like skipping meals

If you stay up late for a week, your body will think it is starving and you will be so hungry that you want to eat a cow. Don't think that staying up late can help you lose weight, in fact, you are applying for a VIP membership card for fat. Get enough sleep, 7-8 hours a night is appropriate.

4. Stress creates a belly

Do you get anxious when you are busy at work? At this time, your body will frantically store fat on your belly, just like squirrels store food for the winter. The busier you are, the fatter you are! It is not an illusion!

5. Inherited obesity-prone physique

Is everyone in your family fat? It is indeed influenced by genes. But don't lose heart! Just like a cell phone with bad factory settings, we can still maintain a good figure through "system upgrades".

2. Four tips for easy weight loss

There are ways to eat

- The staple food is changed to brown rice, red bean and oatmeal rice

- Eat vegetables on half of your plate at every meal: mix green leafy vegetables, mushrooms, carrots and bell peppers

- When eating meat, fish, shrimp, chicken breast are the best choices, and beef should be lean

Exercise regularly

- A must-have for office workers: Get up every hour and do 20 squats and stretch for 1 minute

- Play badminton/ride shared bikes/dance square dance with friends on weekends

- Do the "bicycle pedaling" action on the bed before going to bed, slimming down your legs while playing with your phone

In short, insist on at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc. Strength training is also recommended.

In addition to reducing visceral fat and ectopic fat, exercise can also improve the "health" of adipose tissue, increase insulin sensitivity, improve glucose tolerance, and enhance cardiopulmonary function.

You just need to keep exercising, and you don't necessarily need to achieve a goal of losing X pounds in a short period of time through exercise.

As long as you exercise, it will be good for your health.

Sleeping should be done carefully

- Don’t use your phone one hour before bedtime and turn the screen to night mode

- Change to a more focused quilt, so you can fall asleep more easily, like being hugged gently

Relax your mind

- Take deep breaths when you are stressed:

Breathe in through nose for 4 seconds → hold breath for 7 seconds → breathe out through mouth for 8 seconds

- Play with decompression toys/build Lego blocks/do crafts when you are upset

- Think about three small happy things every day: for example, there is a seat on the subway.

Finally, I want to say:

Gaining weight is not your fault; it is a pit dug for us by the pressure of modern society.

Start making small changes today:

Stand up and walk around when you answer the phone, have an apple instead of afternoon tea, get off the bus one stop earlier after get off work... Make a little progress every day, and you will thank yourself in half a year.

Remember: healthy fat loss does not mean starving yourself, but healthy eating and scientific exercise!