Body fat does not affect our physical state of the body but as well as the health one. The higher the rate of body fat in the organism, the higher the risk of developing a heart disease. Hence, an introduction of a healthy and balanced diet is the essence of a good cardiovascular health.
There are certain mistakes that people do right before going to bed which makes them prone to weight gain. Even if you thought that evening eating habits cannot seriously influence your weight you should realize the fact that those nocturnal habits are the ones that contribute to its gain.
Here they are:
11 Things to Avoid in the Evening
- Caffeine and alcohol
According to a conducted study drinking beverages with caffeine late at night slows down the body’s metabolism. The body metabolizes the consumed nutrients more effectively while sleeping and if the metabolism is slower it will lead to weight gain. Therefore, avoid drinking such beverages so that to have a good night sleep.
The intake of alcoholic beverages that are rich in calories can impede the work of the metabolism and thus slow down the process of fat burning.
- Late dinner
As per a performed study by the researchers at the University Of Pennsylvania School Of Medicine, consuming foods late at night causes weight gain, diabetes, heart disease, elevates cholesterol and insulin levels, hinders metabolic function, and increases hormone-related hormones.
- Eat and sleep
If you immediately go to bed after you have eaten, then the chances of obesity are substantially higher. In these cases, the digestion gradually decreases and the food is not digestible thus resulting in the formation of more fat cells.
- Skipping breakfast
The breakfast is the most important meal of the day that offers the needed nutrients to startup the upcoming day. As per a conducted 2013 study by Obesity revealed the importance of the time we take our food that can affect how our bodies process food, even if you consume the same amount of calories during the day. It has been proven that people who take a proper breakfast and have light dinners can easily lose weight.
- Refined sugars
No need to emphasize how bad are refined sugars for your body, but just to remind you that they elevate insulin levels and trigger fat storage, and thus contribute to excessive calorie overload.
- Evening snacks
This is something that you are not allowed to do, especially when dieting. There is no progress in your diet if you run to the fridge in the evening for some snacks.
- Not being active after a meal
You should go for a walk after you have had dinner. As per a conducted 2011 study by the International Journal of General Medicine Zigler having a stroll after a meal can significantly help in the weight loss process.
- Sleep shortage
When the body is deprived of sleep is more stressful and that leads to more cortisol in the body. In such case the body has a tendency to store fat instead of burning it.
According to a conducted study sleep shortage may influence the regulation of appetite by affecting the secretion of signaling hormones like “ghrelin”, accountable for appetite, making it higher, and “leptin”, accountable for satiation, making it reduced.
- Going to bed late
As per a conducted study sleep shortage has been linked to higher BMI and obesity. People who do not have proper sleeping patterns take in more calories that can increase the chances of becoming insulin resistant.
You should also avoid watching TV in bed as that will hinder your sleep and you will be at higher risk of snacking in the late evening hours.
- Skipping dinner
If you do not have dinner, then it is most likely to overeat in the following morning. People who have issues with blood sugar regulation should not stay without food for long periods. Prolonged fasting increases the hormones of hunger that some people compensate by eating more food the following day. Hence, having a light dinner, a few hours prior bedtime is recommended.
- Late sport session
Having a late sport session can substantially affect your sleeping pattern especially if it is preceded one hour before bedtime. After a performed training the body releases endorphin that prevents you from sleeping at night and thus disrupting the energy cycle the next day. This will lead to less physical activity and higher intake of calories. If you have your sport session four hours prior bedtime, then it will not affect the quality of sleep.