Besides regular exercise, a balanced diet, and stress management, overweight individuals should avoid the following 4 habits for more effective weight loss.

Uncontrolled eating in the evening

Eating too little at dinner can cause hunger, especially close to bedtime, leading to uncontrolled eating and overconsumption. This habit contributes to rapid weight gain, particularly in the abdominal area. Eating large meals in the evening can also cause acid reflux and frequent urination, negatively impacting sleep quality, a factor that increases the risk of obesity.

Those trying to lose weight should consume adequate nutrients in their main meals and snacks, avoiding overly restrictive diets. Ensure a balanced intake of proteins, fiber, and healthy fats, especially at dinner, to avoid snacking after 5 PM.

Staying up too late

Staying up late reduces the effectiveness of weight loss efforts, increases triglycerides, and is detrimental to overall health. This habit also encourages increased food intake in the evening, often consisting of unhealthy snacks like chips, pizza, pastries, and sausages. Late nights can disrupt sleep patterns, leading to hormonal imbalances and increased levels of cortisol and ghrelin, hormones that stimulate appetite. For effective weight loss, overweight individuals should aim to sleep before 11 PM and wake up around 6-7 AM. Relax in the evenings with activities like yoga, meditation, watching movies, or reading, and avoid emotional eating at night.

Consuming canned foods

People trying to lose weight should avoid packaged snacks and canned foods after 5 PM. Canned goods often contain preservatives and are high in calories, hindering weight loss goals. Instead, prioritize lean protein sources like chicken, fish, eggs, or tofu for dinner, as they promote satiety. Eating fruits and vegetables can increase fiber intake, supporting healthy digestion.

Eliminating carbs from dinner

Many people trying to lose weight cut out carbohydrates from starches and other carb-containing foods at dinner to boost calorie burning and prevent fat storage. However, carbs provide energy for the brain and central nervous system, while fats aid in the absorption of certain nutrients and regulate blood sugar levels. Eliminating carbs entirely from dinner can lead to increased hunger. This hunger can disrupt sleep and force you to consume more calories to fall asleep.

Instead of eliminating carbs after 5 PM, those aiming to lose weight should focus on reducing their overall food intake. They should prepare diverse meals with a balance of nutrients to stay full longer.

Anh Chi (According to Eating Well)