Seeing extra pounds on the scale not only causes frustration but can also cause many health problems. According to research, being overweight increases the risk of premature death. However, the answer to sudden weight gain may be in your evening routine. If you know the reasons for your weight gain, you can take precautions and choose a healthier lifestyle.
We’ve collected the most common mistakes at bedtime that end up leading to weight gain. It is said that to be warned is to be armed. Let’s go through the list together and try not to redo them!
1. Late-night snacks
We all know the rule of not eating after 6 p.m., but that doesn’t stop us from having late dinners or snacks at midnight. However, studies remind us that eating late leads to weight gain. In addition, this can increase cholesterol and insulin levels and have a negative effect on our hormone markers. Remember that if your calorie intake is much more important than what you burn, it ends up leading to weight gain.
2. Drinking coffee late at night
Drinking coffee late in the evening night not only to your sleep but no later than 6 hours before going to bed, you should consume caffeine. Scientists also link the consumption of chlorogenic acid in coffee to weight gain. Try replacing coffee with herbal tea or, better yet, hot water.
3. Not getting enough sleep
A good amount of sleep is about 7 to 8 hours per night, but if it is less than that amount on a daily basis, this is where many health problems begin. Studies have shown that there is a link between sleep deprivation and negative changes in metabolism. Another decisive factor may be the fact that lack of sleep leads to fatigue and, therefore, less physical activity.
4. Lack of exercise
Exercise and physical activity play a crucial role in weight loss, as they increase metabolism and calorie burning. It is essential to practice even the most moderate exercises on a daily basis. So if you walk for about 15 minutes each day, you will burn up to 100 extra calories. This equates to about 700 calories per week and a weight loss of 10 pounds in a year.
5. Use of electronic devices in the evening
Studies confirm that the use of electronic devices that emit blue light before sleep is related to sleep deprivation and possible weight gain. These devices interfere with the production of melatonin by the body, a hormone responsible for regulating sleep cycles. Instead of browsing social media before bed, choose to read an interesting book in print or listen to relaxing music.
6. Set the alarm too late
Believe it or not, researchers say that people who are exposed to bright light earlier in the morning have a lower body mass index than those who are exposed to light later on. It is proven that even 20 to 30 minutes of natural sunlight outdoors have an effect on body mass index. So wake up early and go for a run in the morning!
7. Surround yourself with the wrong color.
The blue color promotes relaxation and, therefore, better sleep. It is also the color that suppresses the appetite. On the other hand, colors like red or orange give you energy and make you hungry. So you could reconsider the color palette of your bedroom from now on.