7 Bad Habits That Can Cause Weight Gain

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7 Bad Habits That Can Cause Weight Gain
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Let’s break this down. You haven’t eaten junk food or sweets for a long time, you exercise frequently and properly, and you try everything to lose weight, frustratingly those few extra pounds just don’t seem to go away. In fact, most people just don’t understand that their normal rituals can prevent them from getting the body they always wanted.

We at epic universe bring you these 7 bad habits which you should give up right now to get that dream body you always wanted!

1. You sleep too much or less

sleep

With too little sleep, your body is more likely to produce the stress-response hormone cortisol which in turn increases your appetite. As pointed out by Wake Forest researchers, People who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on significantly less.

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However, oversleeping might not be much better for you either. According to a recent study conducted by PLOS One journal, sleeping more than 10 hours a night can lead to a higher body mass index too. The ideal scenario would be to follow what doctors recommend all the time, which is to get only 7 to 9 hours of sleep every day.

2. Skipping Meals

meal

In a survey done by the Calorie Control Council it has revealed, 17 percent of Americans admitted to skipping meals to lose weight. The issue with this is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. Another study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and increases your hunger. This puts your body into the fat-storage mode and intensifies your likelihood of overeating at the next meal.

3. Eating Too Fast

empty plate

It takes 20 minutes for your stomach to tell your brain that it’s had enough. Which is a flow in our body that evaluation has not rectified. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more

4. You forget to weigh yourself

weight

There’s nothing superstitious about this, researchers from Cornell University have confirmed that daily weighing is an effective technique that inspires weight loss. The best time to step on the scale is the first thing in the morning before eating or drinking anything. As you have lost water weight overnight, you’ll get the most accurate figure.

5. You eat too little or too much

pasta lady

Scientists from Tel Aviv University claim that you should at least indulge yourself with a delicious meal for breakfast. Actually, a balanced breakfast that contains 600 calories of lean protein, carbohydrates, and some dessert will make it easier for you to follow your daily diet plan

On the other hand, even if what you grade yourself as overall health, you should make sure you’re committed to portion control and limit overeating. So, essentials to keep in mind? One half of your plate filled with veggies and the other half should lean protein, a fist-sized serving of grains, and a bit of fat.

6. Using Your Phone In Bed

mobile bed

Yes, your phone is a problem too! The blue light from your phone muddles with melatonin, the sleep-rhythm-regulating hormone that lets your brain know it’s time to go lights off. You’re going to have a harder time falling asleep and getting an acceptable amount of quality sleep.

7. Too Much Sitting

Sitting

Especially for people who are required to work their desk jobs, it’s no secret that they get pretty much no time to stand and walk around during office time. And to make the matters worse, after you’re done working, you straight away head to the couch to watch some TV, again, more sitting. The less you’re moving, the more likely you are to pack on the pounds. A study performed by the Clinical Journal of the American Society of Nephrology found that a two-minute walk every hour can help offset the effects of too much sitting.

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