In the brilliant year of 2021, the brilliant pearl of the medical world, the Lancet magazine, shines brightly, unveiling the mysterious veil of the physical status of adults in our country with meticulous detail.
This statement is like a precise surgical knife, based on massive data analysis, accurately analyzing the severe situation of obesity among adults aged 18 to 69 in China in 2018.
Statistical data shows that in this vast ocean of population, there are astonishingly 85 million “overweight” stars shining. They are the embodiment of obesity, the warning signs of health risks.
In terms of gender distribution, the shadow of obesity also hangs over the sky of both men and women, with only slight differences in the depth of the shadow. Among them, the number of “overweight planets” in men has reached a staggering 48 million, while in women, it is 37 million.
This data, like a thunderclap, has shaken every corner of society. It is not just a set of cold numbers but also a profound reflection on our lifestyle and dietary habits. It reminds us that obesity is no longer just a personal issue but a health challenge that the whole society must face.
01 Why can skipping dinner for a long time make you lose weight?
Dinner is usually the most substantial meal of the day for people, but if this meal is skipped for a long time, the daily calorie intake will significantly decrease. In order to maintain its normal functioning, the body will start seeking energy from stored fat. This is a natural and efficient energy conversion process and a key factor in losing weight.
However, this weight-loss method is not without its drawbacks. Skipping dinner for a long time may put the body in a “starvation mode,” leading to a reduced metabolic rate to conserve energy.
Although weight loss may be visible in the short term, in the long run, it may result in muscle loss, reduced basal metabolic rate, and even health issues such as malnutrition.
Moreover, skipping dinner may also affect a person’s sleep quality. Hunger may make it difficult for a person to fall asleep, and insufficient sleep can affect hormone secretion in the body, further affecting weight and metabolism.
Therefore, while skipping dinner for a long time can indeed help with weight loss, it is not a healthy weight-loss method. To achieve sustainable and healthy weight loss, efforts in various aspects such as balanced diet, regular meals, and appropriate exercise are essential.
02 Besides weight loss, what are the other benefits of skipping dinner for a long time that many people may not be aware of?
Firstly, skipping dinner helps reduce the burden on the digestive system. As the night falls, the body’s metabolism gradually slows down. Consuming a large amount of food at this time will undoubtedly increase the digestive pressure on the stomach.
Over time, this accumulated pressure may lead to impaired digestive function. Skipping dinner provides the digestive system with ample rest time, allowing it to repair and maintain better functioning.
Secondly, skipping dinner helps improve sleep quality. When the stomach is empty, the body more easily enters a deep sleep state since there are no influences from food and digestion, allowing the brain to relax more, thus ensuring a higher quality of sleep. Good sleep is crucial for physical health and emotional stability.
Furthermore, skipping dinner can also lower the risk of cardiovascular diseases. A rich dinner, especially one high in oil and fat, can easily lead to increased blood lipids, raising the risk of cardiovascular diseases. Skipping dinner for a long time can effectively control blood lipid levels and protect cardiovascular health.
Finally, this practice also helps cultivate self-discipline. Consistently skipping dinner requires a certain amount of determination and self-control, and this discipline can positively impact various aspects of life. It makes people more resolute in the face of temptations and more focused on achieving their goals and ideals.
03 How to eat dinner for easier weight loss?
First, we need to be clear about a principle: dinner should be light rather than heavy. This does not mean that dinner can be skipped or taken lightly, but rather that in choosing ingredients and cooking methods, one should lean towards light, low-calorie, high-fiber foods.
For example, choosing green vegetables, lean meats, fish, or legumes as the main dishes to avoid greasy, high-sugar, high-calorie foods.
Secondly, attention should be paid to the timing of dinner. Having dinner too late doesn’t just affect sleep quality but may also reduce nighttime energy expenditure, leading to weight gain.
Therefore, it is recommended to finish dinner at least three hours before bedtime, allowing the body enough time to digest and absorb food to prevent fat accumulation.
Moreover, the eating method during dinner also needs to be considered. We should chew food slowly, savoring the delicious taste to prevent overeating due to hunger.
Additionally, one can appropriately increase the intake of dietary fiber, such as eating fruits or vegetable salads, to increase satiety and reduce food intake.
Lastly, it is advisable not to immediately sit or lie down after dinner but engage in some light activity like walking or doing housework to help the body burn residual calories and prevent fat accumulation.
