Many processed foods, fast food, and sugary drinks like milk tea often contain hidden calories in the form of sugar, saturated fat, and refined starches. Consuming too much of these foods can lead to weight gain and illnesses like diabetes and heart disease, while also impacting the immune system. It's recommended to develop the habit of checking the calories, sugar, fat, and other ingredients listed on packaged foods to make informed choices.

Even seemingly healthy snacks like rice cakes, dried fruit, or nut butter can contribute to weight gain. Snacking throughout the day can elevate insulin levels, which is not beneficial for fat loss. Women should maintain a balanced diet and incorporate healthy snacks in moderation.

Breakfast provides the body with energy after a long night's sleep. Many people skip this meal due to busy schedules or a desire to reduce calorie intake. This can slow down metabolism and cause a significant drop in blood sugar mid-morning. Those who skip breakfast also tend to overeat later in the day or crave sugary foods. Women should eat a simple, balanced breakfast with protein and fiber, such as eggs and spinach, yogurt, or berries, to improve mood and enhance overall health.

Eating quickly makes it difficult to recognize feelings of fullness, which can easily lead to overeating and weight gain, increasing the risk of obesity. Eating quickly without chewing properly also increases the burden on the stomach and intestines, leading to indigestion and bloating. Eating slowly and chewing thoroughly helps break down food, increasing surface area for better nutrient absorption.

After exercising, the body needs to replenish energy and nutrients to repair and rebuild muscles. Insufficient food intake can slow down the recovery process, lead to muscle loss, reduce workout performance, and cause fatigue. Women should prioritize consuming enough protein, vitamins, carbohydrates, and minerals for adequate energy replenishment. Chicken, fish, eggs, green vegetables, fruits, and nuts are good choices.

Some people focus solely on eating vegetables and salads, neglecting other food groups. While these are healthy choices, a lack of protein, carbohydrates, and healthy fats can negatively affect energy levels and muscle mass. To protect their health, women should eat a balanced diet with a variety of foods, regularly changing their meals to ensure sufficient nutrient intake.

In addition to a healthy diet, quality sleep helps the body recover. When tired, cortisol (the stress hormone) remains elevated, increasing appetite and potentially leading to uncontrolled eating. A tired body also burns fewer calories and is less active. To sleep well, it's advisable to relax before bed, avoid screen time, and perhaps enjoy a warm cup of tea. Women should aim for at least 7 hours of sleep each night and maintain a consistent sleep schedule.

Le Nguyen (According to Hindustan Times)