Many people feel very troubled when trying to lose weight. Why is it that even though they eat very little for all three meals and increase their exercise, they still don’t see any change in weight? This is actually because weight gain is not just about eating too much and exercising too little. If you don’t eat at the right times, you can still gain weight. For those trying to lose weight, try to avoid these 5 “time periods” to help slowly shed the pounds!
The 5 easiest times to gain weight during the day
1. Morning
Most people are unwilling to sleep early at night and struggle to get up in the morning. Long-term habits like this can disrupt the body’s normal metabolism and detoxification. Some people just sleep in until noon on weekends, skipping breakfast, which can slow down the body’s metabolism for the day and lead to overeating at lunch due to hunger, making it easier to gain weight.
To prevent weight gain caused by these habits, it’s important to adjust your sleep schedule and try to ensure you go to bed by 11 p.m., giving yourself 7-8 hours of sleep to maintain a normal metabolism. After waking up, you can drink a cup of warm water to help clean the intestines, boost metabolism, and reduce blood viscosity.
Additionally, breakfast is crucial. Make sure to have a balanced intake of nutrients, including whole grains and fruits and vegetables to provide your body with protein and dietary fiber. This not only helps you feel full but also promotes bowel movements, benefiting weight loss.
2. Half an hour before meals
About half an hour before lunch and dinner, when your last meal is almost digested, you may start feeling hungry. Many people can’t resist snacking on cookies or cakes to temporarily satisfy their hunger. However, such snacks are high in calories and fats. Eating these before a meal will lead to excessive calorie intake, causing obesity.
If you’re very hungry, opt for water or yogurt to curb your appetite and provide a sense of fullness. These options can also lubricate the intestines, especially yogurt, as its probiotics can increase intestinal activity and aid in digestion before the next meal.
Choose fruits rich in dietary fiber to feel full; however, avoid acidic fruits as they can stimulate your appetite and make you feel hungrier, leading to consuming more during meals.
3. Afternoon Tea
Around three to four in the afternoon, after the digestion of lunch, some people like to have afternoon tea to relieve work stress. However, foods like milk tea, fried chicken, cakes, etc., can lead to weight gain and burden the body’s metabolism.
If you feel like snacking during this time, avoid high-calorie and high-fat foods. Opt for healthier options like nuts or oats, which are not only more nutritious but also lower in calories, curbing cravings and preventing weight gain. Aim for an afternoon tea calorie intake of no more than 200 calories to control your weight.
You can also incorporate some stretching exercises to alleviate work stress and increase your physical activity, redirecting your focus away from food cravings.
4. After Exercise
After exercising to lose weight, the body’s energy deficit can make you feel hungry. It’s easy to give in to overeating at this time, consuming more calories than you just burned during exercise. Consuming excess calories will not only nullify your workout but also make you gain more weight.
When replenishing energy, opt for foods rich in protein such as eggs, chicken breast, or milk to prevent muscle loss and promote muscle recovery. After sweating during exercise, your body loses a lot of water, so make sure to drink plenty of water afterward to help rehydrate your body. Avoid ice-cold water as it can stimulate the digestive system and cause discomfort.
5. Before Bed
It’s common to feel hungry before bedtime. Choosing instant noodles or fried chicken at this time not only leads to poor digestion and weight gain but also affects your sleep quality. To prevent this situation, make sure to have a light dinner. Otherwise, you may end up feeling very hungry at night, leading to indulging in a midnight snack and gaining weight even more easily.
If you feel hungry before bed, opt for skim milk. It’s low in calories, promotes sleep, relieves insomnia, and helps you sleep better.
