Khaberni - Many people struggle with weight loss without realizing the reason, and it often relates to evening habits, such as eating heavy dinners or overindulging in sweets, which hinders metabolism and reduces the body's ability to burn calories effectively.
Poor sleeping habits, eating snacks late at night, and excessive use of screens can increase the strong desire to eat and affect hormone regulation.
According to "Free Will Health," to support weight loss, it is recommended to have a fixed bedtime, choose light meals, limit the use of screens in the evening, and regularly engage in moderate physical activity at night.
Here are the most important evening habits that hinder weight loss:
1. Eating a heavy dinner
A study found that eating dinner after 9 PM causes an increase in blood sugar levels the next morning compared to eating it at 6 PM.
2. Eating sweets in the evening
Studies suggest that eating late in the evening may lead you to choose foods high in calories, such as desserts or potato chips.
3. Eating right before bed
Eating immediately before sleeping can disturb sleep and increase the risk of gaining weight. Research indicates that eating right before bed affects the body's biological clock.
The body needs to eat for 8 to 12 hours a day. Eating outside this period, such as snacking late at night, affects metabolism, blood sugar levels, and sleep.
4. Eating while looking at screens
Many people relax at night while looking at their phones or other electronic devices. When distracted by the screen, it is easy to consume more food than the body needs.
5. Consuming caffeinated beverages
Consuming beverages containing caffeine, such as coffee, tea, sodas, and energy drinks, in the afternoon or evening can affect sleep.
Those who regularly suffer from sleep disorders are more likely to gain weight and become obese, due to consuming more calories than needed.
6. Not planning breakfast and lunch
Planning your meals is an effective way to lose weight. Those who do not plan to eat healthy the next day may find it harder to avoid high-calorie foods throughout the day.
Cooking food at home is one of the best ways to control the amount and type of food, and avoid gaining weight.
7. Intense physical exercise late at night
Regular physical activity is an effective way to support your weight loss goals. However, engaging in intense exercise late in the evening can negatively affect sleep and hinder weight loss efforts.
Research indicates that people who exercise late in the evening may have difficulty sleeping, due to increased body temperature.
Generally, when choosing an evening exercise, avoid running or weightlifting, and stick to calming activities such as walking, stretching, and yoga.
8. Sitting all evening
A sedentary lifestyle is associated with an increased risk of obesity. Those who spend most of their day sitting are at increased risk of gaining weight and developing chronic diseases.
