Why can't I lose weight? It was because of "this habit" that ruined my diet
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The wrong habits in daily life interfere with weight loss. Checking and improving these habits can take you one step further to a healthy diet. Let's start with small changes and achieve diet success with a healthy routine.
irregular mealtimes
Irregular mealtimes confuse metabolism, promoting body fat accumulation. Skipping breakfast or eating late at night leads to unstable blood sugar and frequent overeating. Let's make a habit of eating three meals a day at a fixed time. For example, if you fix your schedule at 7 a.m., 12 p.m., and 6 p.m., your metabolism stabilizes. It is easy to maintain regularity if you plan your meal in advance and fill out a simple diet plan.
excessive calorie restriction
Extreme calorie restriction can reduce weight in the short term, but it results in muscle loss and metabolic decline in the long term. This is a yo-yo It causes the phenomenon. Organize a balanced diet while maintaining 70 to 80% of the recommended daily calories. Calorie calculation apps make it easy to manage your intake. Let's eat nutrients evenly and continue a healthy diet.
stress and emotional overeating
Stress is a big enemy of diet. Emotions such as anxiety, irritation, and depression make you look for high-calorie foods such as chocolate and snacks. This gives temporary comfort with dopamine secretion, but leads to overeating. Let's manage our stress with meditation, deep breathing, and walking for 5 to 10 minutes a day. To practice distinguishing between hunger and emotional longing, drink a glass of water before a meal or take notes of your emotions. Preparing stress relievers can reduce overeating.
lack of sleep
Lack of sleep disrupts the appetite-regulating hormones leptin (fullness) and ghrelin (food desire). Let's aim for adults to sleep seven to eight hours a day. Reduce your smartphone blue light exposure an hour or two before bedtime, and keep your bedroom dark and quiet. Regular bedtime and comfortable bedding help you sleep well, contribute to appetite control and energy recovery.
sweet drinks and snacks habits
Sugary coffee, soda, and snacks are high in calories and low in satiety, hindering diet. A glass of latte you drink inadvertently can exceed your daily calorie intake. Let's replace it with water, herbal tea, and unsweetened drinks. For snacks, choose a nutty, fruit-like healthy option of 10-15 almonds. Subdivided into snack bins helps prevent overeating and control calories.
exercise-free diet control
If you try a diet with only dietary control, muscle mass decreases and basal metabolism decreases. This causes yo-yo phenomenon after weight loss. Let's do aerobic and muscular exercises three to four times a week. For beginners, it is enough to start at home for 20-30 minutes a day. Exercise helps a healthy diet by reducing body fat and increasing physical strength. Steady activity is the key to long-term success.
a lack of moisture
Lack of water encourages a desire for snacks by mistaking thirst for hunger. If you don't drink enough water, your metabolism slows down, making it difficult to lose body fat. It is easy to drink water from time to time if you put a water bottle on your desk or bag. Hydration is fundamental to diet and overall health.
Diet failure is not simply a lack of will, but a bad habit. Checking and improving minor but misguided habits can achieve healthy weight loss goals. From now on, let's make a routine that suits you and move toward diet success.
This article was translated by Naver AI translator.
