Eating too fast
When eating hastily, the brain does not have time to receive a full signal from the stomach, making it easy for you to overeat. In the long run, this habit contributes to increasing calorie intake and leading to weight gain.
No breakfast
Skipping breakfast makes the body hungry faster at the end of the day, easily leading to eating too much and choosing unhealthy foods. This prolonged habit will increase the risk of weight gain.
Not getting enough sleep
Lack of sleep disrupts two hormones that control hunger, leptin and ghrelin. When sleeping less, the body tends to crave sweets and carbohydrates and eat more than usual, thereby increasing the risk of fat accumulation, especially in the abdomen.
Consume too much salt
A salty diet makes the body retain more water, causing edema and causing weight to increase rapidly in a short time. High sodium levels also negatively affect blood pressure. To limit it, gradually reduce the amount of salt in meals, drink enough water and avoid processed foods. Adults should only consume a maximum of about 5 g of salt per day, including spices, fish sauce and packaged foods.
Potassium deficiency in diet
When the amount of potassium is not enough, the water balance in the body is disturbed, leading to water retention, bloating and temporary weight gain. Potassium is also very necessary for the activities of the muscles, heart and digestive system. Adults need about 2,600–3,400 mg of potassium per day, which can be supplemented from bananas, green vegetables, beans, salmon, potatoes; especially people with kidney disease should consult a doctor.
Drink less water
When the body is dehydrated, metabolism slows down and it is easy to confuse thirst and hunger, causing you to eat more than necessary. Drinking enough water also helps reduce water retention and limit temporary weight gain.
Missing "hidden calories" in the diet
Many people think they eat less, but in fact they consume more energy from snacks such as dried fruits, pastries, and french fries. These calorie sources gradually accumulate, causing total energy to exceed the necessary level. Choosing healthy snacks such as fresh fruits and nutritious nuts in moderation will help control weight better.
Late dinner
Eating close to bedtime makes the body not have time to consume energy, food easily turns into stored fat. This habit also affects digestion and sleep, indirectly increasing weight.
