From the contents of the Japanese people’s weight loss counseling manual, it was found that there are many eating behaviors that are related to weight gain. Let’s know 4 eating habits that are frequently done. And there is definitely a trend that will make you fatter.
1. Eat 2 meals a day.
The most common behavior among overweight Japanese people is eating only 2 meals a day, excluding breakfast. Skipping breakfast prolongs a person’s fasting time, causing low blood sugar levels. and results in wanting more food that is high in energy and fat at the next meal.
Eating 3 meals a day will help shorten the fasting period between meals. Prevents hunger so much that you want to eat foods that are high in calories and cause the accumulation of fat in the ยูฟ่าเบท body.
2. Eat after 9:00 p.m.
Many people who come home late from work or work after hours tend to eat late. But a late meal after 9:00 p.m. will easily result in obesity because the human body produces a protein called BMAL1 that peaks during the period from 10:00 p.m. to 2:00 a.m. This protein is a protein that causes obesity because it acts in Converting excess energy into fat and suppressing the breakdown of body fat into energy. Eating after 9:00 p.m. causes the accumulation of fat in the body and makes it easy to become obese.
If you’re so busy you don’t have time to eat dinner Then choose to eat light meals such as soup and vegetables instead of a main meal after 9:00 p.m.
3. Eat 2 main menus in one meal.
Another common behavior among overweight Japanese people is eating two main dishes in one meal, such as rice and bread. Ramen with fried rice and udon with various toppings, etc., with side dishes such as vegetables or protein dishes in small amounts. Such eating behavior will not make you feel satisfied. and makes you want to eat more food that contains starch.
How to stop eating 2 main menu items in one meal by adding more vegetables and protein foods. Chewing will give you a satisfying feeling of fullness. The dietary fiber in vegetables and protein will help keep your stomach full for a long time.
4. Eat bread as the main food for breakfast.
Eating bread as the first meal of the day is one of the eating habits that easily causes you to gain weight. Bread is a starchy food that, when eaten, causes blood sugar levels to rise rapidly and increases the accumulation of fat in the body. Many Japanese also like to eat bread with butter, jam, as well as fried eggs, sausage, and ham. Frying with oil, which is an important factor that makes you easily fat.
Eating rice with wholesome foods such as grilled fish, miso soup, and natto is much healthier than bread for breakfast. However, if you like bread, it is recommended to eat it for lunch and avoid eating it with side dishes that use frying oil.
If you feel like you’ve gained weight, try observing your own eating habits. If found to have the behavior mentioned above Gradually quit and exercise regularly.