Unhealthy lifestyle habits are the cradle of obesity: Tips for changing your lifestyle

Week 1: Life Tips for Accelerating Weight Loss

Xiao Zhen is 27 years old and lives with her parents. As she lives in the suburbs, she has to get up at 6:30 every morning to clock in for work. However, because Xiao Zhen has a habit of going to bed late, she almost always doesn't get up until 7:00. Then she rushes to catch the bus or minibus, and by the time she gets to the company, she's almost late. As a result, Xiao Zhen often eats a quick breakfast or even skips it altogether, and by lunchtime, she often can't eat much because she didn't eat breakfast.

It wasn't until three or four in the afternoon that Xiao Zhen started to feel hungry, but because she was busy with work, she couldn't find the time to sneak out and buy something to eat, so she ended up going hungry until the end of the workday.

After get off work, Xiaozhen remembered her mother's words about having dinner together at home, so she endured her hunger and squeezed onto the bus. Right next to the bus stop was a night market, where the enticing aromas of braised dishes, fried chicken, and pan-fried buns filled the air. Xiaozhen thought she might as well buy some to take home for her family or as a late-night snack, so she bought a large bag. When she got home and saw the table laden with delicious food, Xiaozhen decided to eat first. As a result, she ate a bowl and a half of rice, plus a pile of vegetables and meat, and a large bowl of soup, leaving her feeling incredibly full, yet she felt a strange sense of satisfaction.

Because of the high pressure of work during the day, Xiao Zhen usually slumped on the sofa watching TV at night to relieve stress and pass the time, sitting like this until bedtime before getting up. Then, Xiao Zhen suddenly realized she hadn't eaten the things she bought when she got off the bus. Thinking that it had been three or four hours since she'd had a full dinner, and it seemed a waste not to eat, she decided to have it as a midnight snack! After finishing her snack, it was already 1 a.m. Xiao Zhen yawned, her stomach full, and headed to her bedroom. She lay down in the soft blankets and quickly drifted off to sleep, ending her busy day.

Xiao Zhen is currently 160cm tall and weighs 68kg, with a BMI (Body Mass Index = weight ÷ height squared; weight is in kg, height is in m) of 26.6. According to the U.S. National Academy of Sciences, the BMI for adults aged 25-34 should be between 20 and 25, so Xiao Zhen is clearly obese.

■ Unhealthy lifestyle habits are the cradle of obesity

Xiao Zhen's lifestyle may be a common or similar lifestyle for many obese office workers today! Skipping breakfast, having a rushed lunch, and filling the void in the body and mind and relieving stress with a large dinner, coupled with the habit of eating late-night snacks, going to bed late and getting up late, and rushing to work in the morning, etc., day after day, year after year, people naturally become fat.

Xiaozhen's obesity made her unpopular with the opposite sex and reduced her opportunities for physical activity. As a result, all she wanted to do after get off work was go home, eat, watch TV, and sleep, creating a vicious cycle that made her even fatter. In summary, Xiaozhen's case reveals that all her problems stemmed from her lifestyle. If she had gone to bed earlier or woken up 15 minutes earlier each morning, all her problems would have been solved.

If Xiaozhen wakes up just 15 minutes earlier, she can enjoy a peaceful breakfast, her appetite for lunch will be more normal, and she won't be as hungry before dinner. She might also be less inclined to buy food, and she can eat less at dinner. If Xiaozhen can do half an hour of exercise two hours after meals, take a shower to boost her metabolism, and then go to bed before midnight, her obesity should improve quickly.

Once a person loses weight, they become more energetic and radiant, and of course, they become more beautiful. This also gives them more confidence in controlling their weight. At this point, if they can combine this with dietary control, Xiaozhen, who quickly achieves a better figure, may experience a complete 180-degree change in her life!

Exercising before bed can accelerate weight loss.

Why does exercising before bed produce good results? This is because the calories burned during exercise don't immediately return to the metabolic rate you had before exercise. Generally, calorie expenditure for several hours after exercise is several to tens of calories higher per hour than before exercise. Imagine if you exercise for 30 minutes two hours after dinner, take a shower, and then go to bed-you're still losing weight even while you sleep! Wow! How wonderful is that!

■Tips for changing your lifestyle

Changing habits is not an easy task, so lifestyle adjustments should be gradual and humane. Let's start with the following tips!

1. Giving yourself a fresh start in life is an essential step in implementing a weight management plan. With a new lifestyle, you will surely live a healthier and happier life.

2. Get up 15 minutes earlier each morning to relieve stress and prepare a nutritious breakfast for yourself. At this time, you may want to write down the things you plan to do that day and actually carry them out.

3. Write down the food you plan to eat in the next 2-3 days before purchasing. Don't be lured by promotions into buying unplanned items, and avoid shopping when you're hungry, as this will lead to overeating. Many people impulsively buy a lot of food and then feel it's a waste not to finish it, so they stuff themselves, which is one of the main causes of overeating.

4. When making dietary plans and adjusting your physical condition, you should record what you eat and the amount you eat every day (24-hour food record) for review and tracking.

5. When you feel hungry or have a craving, try to fill your stomach with vegetables. Try putting some raw celery, carrots, cherry tomatoes, etc., in a sealed container in the refrigerator at night so you can take them out whenever you want.

6. Drink at least 6-8 cups of water or calorie-free beverages every day. Water is essential for maintaining physiological functions; it regulates body temperature, carries nutrients throughout the body, accelerates the excretion of metabolic waste, and can also reduce appetite.

7. Take more opportunities to walk around. I suggest you choose a pair of stylish, comfortable, and well-fitting athletic shoes, which will make you want to wear them often.