Sometimes, even when I diligently follow a diet and exercise routine for weight loss, I feel like I am gaining weight instead. However, there may be an unexpected reason behind it. Let's find out the cause.

 

Sleep

 

If you do not get enough sleep, our body changes to a more fat-prone constitution. During sleep, the activity of the sympathetic nervous system, which plays a role in exciting the body, decreases. However, people who lack sleep do not experience this process properly, leading to an increase in the neurotransmitter catecholamine, which raises blood sugar levels. When blood sugar rises rapidly, our body secretes excessive amounts of insulin to lower it. The problem is that the over-secreted insulin prevents fat breakdown and oxidation, promoting fat accumulation. Especially when going to bed late, the likelihood of late-night snacking increases, as digestion ability decreases at night compared to daytime, and the proportion of consumed food absorbed as fat also increases.

◇Fluid intake

 

Not drinking enough water and experiencing dehydration can lead to weight gain. Water helps accelerate the body's metabolism and aids in burning fat. A study by a research team at Humboldt University in Berlin, Germany, involving 14 adults who drank two cups of water daily, showed an average increase in metabolic rate of 30%. Consuming water increases feelings of fullness, reduces food intake, and helps prevent obesity. In fact, according to a thesis by Dr. Brenda Davis from the Department of Nutrition at Virginia Tech in the United States, people who drank two cups of water 20 minutes before a meal lost about 2 kg more than those who did not.

 

◇Protein

 

Even with a deficiency in protein, weight gain can occur. Protein is an essential nutrient for weight loss because a deficiency accelerates muscle breakdown. Consuming a balanced mix of animal and plant proteins helps boost metabolism and reduce appetite. According to a study from Maastricht University in the Netherlands, consuming 25-30% of total daily calories from protein results in an increase in metabolic rate by up to 80-100 kcal per day compared to a low-protein diet. Especially as we age, muscle loss not only leads to weight gain but also increases susceptibility to various diseases, making protein intake important. The recommended daily intake for an average adult is 0.8 grams per kilogram of body weight.

 

 

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Sleep. Hydration seems to be one of the always-following healthy habits.

 

Protein?

They say that even if it's insufficient, you will gain weight.

You should eat a balanced mix of animal and plant foods.

 

I prefer plant-based over animal-based.

It's also not good to be biased to one side.