13 evening habits that can make you gain weight
Being overweight not only leads to frustration but can also cause health problems. Research shows that excess weight increases the risk of early death, but the answer to sudden weight gain may lie in your evening routine. By being aware of the reasons behind your weight gain, you can take precautions and choose a healthier lifestyle.
We have gathered the most common mistakes made at night that ultimately lead toweight gain.in the fitnesssection. SelMagzLet’s review this list together and try to incorporate these habits into our daily lives.
1. Late-night snacks
We all know the rule of not eating after 6 PM, but this often doesn’t stop late dinners or midnight snacks. Studies remind us that eating late leads to weight gain and can also increasecholesterol, insulin levels, and negatively affect our hormonal markers. Remember, if your caloric intake is much higher than what you burn, it will eventually lead to weight gain.
2. DrinkingCoffeelate at night
consuming coffee late at night not only disrupts your sleep but also the latest time to consumecaffeineis 6 hours before sleep. Scientists also link the consumption of chlorogenic acid found in coffee to weight gain, so try replacing coffee with herbal tea or, even better, warm water.
3. Lack of sufficient sleep
A healthy amount of sleep is around 7 to 8 hours a night. Lack of sleep can lead to many health issues, and studies have shown a link between sleep deprivation and negative metabolic changes. Another determining factor might be that not getting enough sleep leads to fatigue and, consequently, less physical activity.
4. Lack of exercise
Exercise and physical activities play a crucial role in weight loss as they boost your metabolism and caloric burn. It’s important to perform even the simplest daily exercises, so if you walk for about 15 minutes a day, you will burn an additional 100 calories, which adds up to about 700 calories in a week or 4 kilogramsof weight loss.5. Using electronic devices at nightStudies confirm that using electronic devices that emit blue light before sleep is linked to sleep deprivation and subsequent weight gain. These devices interfere with the production of “melatonin” in the body (the hormone responsible for regulating sleep cycles). We have often recommended on SelMagz that instead of scrolling through social media before bed, choose to read an interesting book or listen to calming music.6. Waking up late
Believe it or not, researchers say that people exposed to bright light in the morning have a lower body mass index compared to those exposed to light later in the day. It has been proven that even 20 to 30 minutes of natural outdoor light affects your body mass index, so wake up early and use the morning natural light.
7. Heavy dinner
Consuming fatty and high-calorie foods at dinner leads to slow digestion and poor absorption of nutrients. Fried foods are high in calories that the body cannot digest well. Moreover, eating heavy and fatty foods at dinner disrupts
good sleep.
It’s advised not to watch TV while eating dinner, as this will increase your appetite.
8. Surrounding yourself with red colorsThe color blue induces calmness, leading to better sleep, while also suppressing appetite. In contrast, colors like red or orange can make you feel energized and hungry. Thus, you might want to reconsider the color palette of your bedroom.9. Consuming spicy foods at dinner
Consuming
pepper
and spicy foods, especially at night, can cause issues with digestion and may lead to
heartburnin the middle of the night, disturbing your sleep. It’s better to consume these spices during lunch if you enjoy them.10. Falling asleep right after dinnerIf you go to sleep right after dinner, fats accumulate in your body andcause indigestion.
So don’t go to bed immediately after dinner; wait at least 1 to 2 hours.
11. DessertConsuming dessert at night, full of sugar and refined flour, turns into fat due to slow digestion at night. Therefore, avoid dessert at night and if you feel tempted, eat fruits rich in vitamins and low in fat instead of sugary desserts.12. Snacking
If you eat dinner quite early and snack until bedtime, you should know you will gain weight because, as mentioned in the fitness section of SelMagz, this increases your caloric intake, disrupting your ability to sleep well.
13. Skipping dinner
If you skip dinner, your metabolism slows down, and you might not see much change in weight. Some people who skip dinner wake up feeling extremely hungry the next day and spend the entire day
eating
very fatty and sweet foods, which can lead to greater weight gain. Skipping dinner also causes
anxietyand muscle mass loss.Night eating habitsFactors of obesity and weight gainExercise and walking
