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Diet and Nutrition 2023

6 hábits that increase weight and cause diseaseçs and what to do

6 hábits that increase weight and cause diseaseçs and what to do
6 hábits that increase weight and cause diseaseçs and what to do

Staying without eating for a long time, not reading the food label and not consuming foods rich in fiber are some of the eating habits that can favor the development of diseases and weight gain.

This is because when not eating for a long time, the person may find it difficult to control hunger later, increasing the volume of food consumed. In addition, due to the low consumption of fiber, it is not possible that there is an improvement in the process of absorption of fats, nor that there is a greater feeling of satiety, contributing to weight gain and the development of diseases.

Thus, it is important to have a he althy and balanced diet, giving preference to natural and fiber-rich foods, as it is possible to promote an improvement in metabolism, reducing the accumulation of fat and free radicals.

The main eating habits that can harm he alth are:

1. Going too long without eating

Going without food for a long time is one of the most common dietary mistakes and one of the biggest contributors to weight gain. Many people say that they don't have time or that if they eat they will always gain weight, but having snacks between main meals is essential for the body to function properly and to avoid getting fat, however it is important that snacks are he althy and low in calories.

When going for a long time without eating, it is possible that the person has more difficulty controlling hunger and a greater desire to consume more caloric foods, especially those rich in sugar. Also, when you skip meals frequently, at the time of the meal the intestine is "ready" to absorb as much nutrients as possible, while the rest of the body starts saving energy.The end result is that fewer calories are burned throughout the day and there is a greater chance of fat accumulation.

What to do: It is recommended to eat every 3-4 hours, so it is possible to control blood glucose, avoid excess food in large meals and maintain a high metabolism in the body. However, if you want to do intermittent fasting with the aim of losing weight and fat, it is essential that you have guidance from a nutritionist, because this way you can define the best period to perform the fast and what you should eat before and after fast. Here's how to do intermittent fasting correctly.

2. Consuming fatty meats

Eating a lot of meat is a common habit that can bring harm to he alth, such as increased cholesterol and uric acid. Meat, especially red meat, is rich in fat and normally its preparation takes even more fats such as oil and butter, in addition to wheat flour and egg to make breaded meats, for example.

Bacon and sausages and sausages are the worst choices, because in addition to having more fat and s alt, they are also rich in preservatives, colorings and flavor enhancers, additives that are toxic to the body and can irritate the body. intestine.

What to do: It is advisable to give preference to white meats and fish, and eat about 120 g of meat per meal, which corresponds to the size of the palm of your hand. Despite being associated with he alth risks, in some cases, it is also possible to include red meat in the diet, as long as it is a leaner, fat-free cut.

3. Drink soda

Soft drinks are drinks rich in fructose, a type of sugar that increases the risk of insulin resistance and diabetes. In addition, they are also rich in acids that demineralize the enamel of the teeth, favoring the appearance of cavities, and in gases that cause abdominal pain, intestinal gas and gastritis.

In addition, these drinks contain sodium and caffeine, which causes changes in blood pressure and fluid retention. Know other harmful effects of soda.

What to do: It is important to avoid the consumption of soft drinks, giving preference to natural drinks such as unsweetened juices, teas, water and coconut water. Another option is to drink sparkling water flavored with fruit to get more fluids during the day.

4. Consume few fibers

Fibers are essential to regulate circulating glucose and cholesterol levels and promote the feeling of satiety, being found mainly in vegetables, fruits, seeds and whole foods. However, when consuming more industrialized products, there is less fiber consumed.

A diet low in fiber increases the feeling of hunger, favors constipation and increases the risk of diseases such as colon cancer.In addition, those who consume little fiber also have a diet poor in vitamins and minerals essential for the prevention of diseases such as cancer and premature aging.

What to do: It is essential that fibers are included in the daily diet, and it is recommended that at least 1 portion of fruit be consumed per day and that in meals mains has at least one fiber source. Check out which foods are rich in fiber.

5. Not reading food labels

Processed foods are rich in fats, sugars and s alt, as these ingredients are cheap and help to preserve the food for longer, increasing its shelf life. Because they don't read the labels, people don't know the ingredients used and don't realize that they are eating a unhe althy diet.

A diet rich in fats, sugars and s alt favors the onset of diseases such as obesity, diabetes, hypertension and atherosclerosis.

What to do: Before buying or consuming the product, it is important to read the label in order to identify any ingredient that may be harmful to he alth. Learn how to read food labels correctly.

6. Adding too much s alt to meals

It is common for s alt to be used in the preparation of meals as a way to enhance the taste of food, however excess s alt can cause increased fluid retention and favor the development of hypertension.

What to do: It is recommended to reduce the consumption of s alt, using aromatic herbs as an alternative, which also help to enhance the taste of food and are he althier.

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