Good Lifestyle

I eat too much and I don't do enough exercise. It is a common chorus, generally spoken while looking between your bare feet with numbers on a scale, and it strengthens the rooted belief that we could lose weight if only we burned more calories than we consume it.

This notion, however, ignores three causes of weight gain It doesn't have much to do with this second spaghetti help that you had at Nana a lazy Sunday afternoon.

Scientists say that the old "eats less, moves more" of idea simplifies the solution to obesity, which is a complex problem. They indicate the increase in obesity rates, which now affects 40% of the American population As proof that this theory is obsolete and misleading.

"The conceptualization of obesity as a disorder of energy balance reduces a principle of physics without considering the biological mechanisms which promote weight gain", the authors of a perspective in an edition in 2021 of The American Journal of Clinical Nutrition writing. In other words, gaining weight does not concern the amount of food you eat but What You eat, when you eat it and how it affects you metabolically as you get older.

Obesity is multifactorial, involving genetics, lifestyle, the choice of food and the environment. Read the rest for three things you do that probably make your scale figures go upwards.

Read this then: Gernize this helps you lose weight and sleep better, says a new study .

The standard American diet (or sad, short) is charged with processed and quickly digested carbohydrates which are as addictive as they are delicious. Think of the cups, cookies, donuts, frozen pizza, hot dogs, fast food burgers, fried chicken and ice. The soda and other sugary drinks lead the list of sugar bombs quickly absorbed: a American Journal of Clinical Nutrition The study revealed that women won an average of 17 pounds over four years when they drank sugary drinks.

"These foods stimulate the release of the stress cortisol hormone and appetite hormones such as insulin, dopamine and ghrelin, which all play a role in the desires," explains dietitian and nutritionist recorded Blanca Garcia , RDN, nutrition specialist for Health channel . She explains that eating highly processed carbohydrates invites the body to secretly insulin, which signals fatty cells to store calories.

"Insulin inhibits the production of human growth hormone, which is responsible for optimal muscle mass, and triggers an increase in the cortisol stress hormone which increases visceral body fat", endocrinologist Florence Comitite , MD, founder of COMMITTE Centers for precision medicine & health , recount Better life . "By repairing the metabolism of a patient, he begins to strengthen muscles and reduce fat storage. This is how we can stop diabetes on his traces, stop heart disease and reverse aging."

Many studies have shown that people who sleep less tend to consume more calories and carbohydrates transformed into calories. One of the most recent, published in 2022 in Jama internal medicine ,, Followed 80 overweight for four weeks. During the first two weeks, they followed their normal sleep routine, with less than 6.5 hours of sleep per night. Over the past two weeks, the group of 80 has been divided in two. A group continued to follow their normal sleep habits, while the inhabitants of the test group were advised to improve their sleep hygiene in order to increase their sleep time to 8.5 hours. The group that improved its sleep habits slept for more than an hour more every night than the group which did not receive a advice. The researchers found that people who extended their sleep consumed on average 270 less calories per day. They have also lost approximately one book in the past two weeks, while the control group has gained weight.

"People focus on food and exercise and do not realize how important sleep is for weight management," explains Committee, who explains that what you can eat before bedtime can influence the way which you sleep well or badly.

Committee suggests stop eating at least two hours before bedtime. If you duty have something, she says, choose A light protein snack With a little carbohydrates. Avoid high -carbohydrate snack, which will cause insulin release, and will remove growth hormone and melatonin, hormone that regulates sleep cycles, said Committee. Over time, suggests research, a disturbed circadian pace can lead to the appearance of a metabolic disease.

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Aging practically guarantees weight gain, unless you have been blessed with genes that keep you skinny. But even if you are not genetically safe from weight gain, there is something you can do to overturn the trend that comes with age: accumulate your muscles.

"After about 30 years, your hormonal testosterone levels are starting to drop and you are starting to lose muscle, a process called sarcopenia," said Committee. Muscle burns the calories, even at rest, so if you have less muscle and do not reduce your calorie intake, you will probably have weight. The remedy for this gain in muscle loss linked to age is a regular strength training, she said. It also recommends eating more protein, the muscle construction block and says that we should pull 1.6 grams per kilograms from your body weight per day if you work with weights.

As with any medical advice that you read online, it is best to check with your health care provider to find out what suits you best. If you sleep eight hours a night, avoiding processed foods and sugary drinks, working with weights and the ladder slides obstinately, make an appointment. AE0FCC31AE342FD3A1346EBB1F342FCB

"Ask your doctor to prescribe a blood test to check your free testosterone, which is essential for muscle growth, as well as metabolic health markers such as fasting glucose, insulin and thyroid balance", recommends Committee.