If you eat less and exercise more, but still gain weight… Is it because you lack this?

Even though you're diligently dieting and exercising, sometimes you feel like you've gained weight. But there may be unexpected reasons behind this. Let's find out.

 

◇Sleep

 

If we don't get enough sleep, our bodies become more prone to gaining weight. During sleep, the sympathetic nervous system, which is part of the autonomic nervous system and plays a role in stimulating the body, decreases activity. However, in people who are sleep-deprived, this process doesn't occur properly, leading to an increase in catecholamines, a neurotransmitter, which causes blood sugar levels to rise. When blood sugar levels rise rapidly, the body overproduces the hormone insulin to lower them. The problem is that this excess insulin inhibits fat breakdown and burning, promoting fat accumulation. In particular, the later we sleep, the more likely we are to snack at night, as digestion slows down at night compared to during the day, and the rate at which food is absorbed as fat increases.

◇Moisture

 

Not drinking enough water can lead to weight gain. Water helps burn fat by speeding up the body's metabolism. A research team at Humboldt University of Berlin in Germany had 14 adults drink two cups of water daily. Their average metabolic rate increased by 30%. Drinking water increases satiety and reduces food intake, which also helps prevent obesity. In fact, a study by Dr. Brenda Davey, a nutrition professor at Virginia Tech, found that people who drank two cups of water 20 minutes before a meal lost approximately 2 kg more than those who didn't.

 

◇Protein

 

Protein deficiency can also lead to weight gain. Protein is a crucial nutrient for weight loss, as a deficiency accelerates muscle breakdown. Consuming a balanced mix of animal and plant-based proteins can boost your metabolic rate and reduce your appetite. A study from Maastricht University in the Netherlands found that consuming 25-30% of total daily calories from protein increased metabolism by up to 80-100 kcal per day compared to a low-protein diet. This is especially important as we age, as muscle loss can lead to weight gain and various health problems. The recommended daily intake for adults is 0.8g per kilogram of body weight.

 

 

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Sleep. I think hydration is one of those healthy habits that always follows me.

 

Protein?

They say that even if you don't eat enough, you will gain weight.

You have to eat a balanced diet of both animal and plant foods.

 

I'm more plant-based than animal-based.

It's not good for this to be biased to one side either.