【Weight Management】"Three Dietary Reductions and Three Healthy Bodies" A healthy and beautiful life begins every day

This month is the National Healthy Lifestyle Promotion Month. This year's theme is " Three reductions in food, reducing unhealthy lifestyles; three health improvements, healthy bodies, healthy lives for the better life you yearn for ."

Active weight management also relies on a healthy lifestyle. Be careful of the following 6 bad habits that are making you gain weight quietly↓↓

【Irregular meals】

Irregular meals can cause a significant feeling of hunger, which can increase appetite and lead to overeating the next time you eat. In addition, irregular eating can cause abnormal secretion of various hormones in the body, especially leptin, a hormone that suppresses appetite and promotes fat utilization.

Health Tips——

Generally speaking, it is recommended to have breakfast between 7:00 and 8:00, lunch between 11:00 and 13:00, and dinner between 17:00 and 18:00. The energy of breakfast, lunch, and dinner accounts for 30%, 40%, and 30% of the total energy intake respectively.

【Food with a “heavy taste”】

"Heavy-taste" foods are mostly too sweet, too salty, and too oily . People with heavy tastes often have a better appetite and eat more under the stimulation of taste, which leads to obesity.

Health Tips——

Practice the "three reductions" , i.e. reduce salt, oil and sugar, and eat more vegetables, fruits, whole grains and low-fat foods.

【Fast eating speed】

The feeling of fullness after a meal requires not only enough food in the stomach, but also time to send a "full" signal to the brain . For those who are used to eating quickly, they often unconsciously consume too much food before the brain receives the full signal.

Health Tips——

Generally speaking, it is best to finish breakfast in 15 to 20 minutes, and lunch and dinner in about 30 minutes. Chew as much as possible when eating, which can slow down the speed of eating and help digestion and absorption.

[Eating and watching TV shows at the same time]

Some people are used to watching TV series while eating (such as myself). The time of eating increases with the length of the series, which can easily lead to mechanical eating , intake of more food, and increase the possibility of obesity.

[Sedentary]

Sitting for long periods of time can lead to a decrease in basal metabolism and slow energy consumption , which can lead to obesity. In addition, sitting for long periods of time can slow down gastrointestinal motility . If you often sit after a meal, it is not conducive to food digestion and can easily cause fat to accumulate in the abdomen.

Health Tips——

Try to limit your sitting time as much as your physical condition allows. For example, get up and move around for 3 to 5 minutes every 20 to 60 minutes. You can stand or walk slowly for 30 minutes after eating.

[Lack of sleep]

Lack of sleep can cause the body to secrete more "hunger hormones", which can lead to overeating. In addition, staying up late often can cause the secretion of hormones such as adrenal cortex hormones and cortisol, affecting the metabolism of sugars, lipids and proteins, leading to metabolic disorders such as obesity.

Health Tips——

Adults should sleep 7 to 8 hours a day, preferably no less than 6 hours, and preferably no more than 9 hours. The specific sleep time depends on personal needs.

Health is like planting a tree of your own. From now on, water it, weed it and care for it carefully.

(Information source: People's Daily Online Health; Picture source: Internet, please delete if infringed)