Seeing extra pounds on the scale not only leads to frustration but may also cause many health problems. According to research, being overweight increases your risk of dying prematurely. However, the answer to sudden weight gain may be found in your evening routine. If you’re aware of the reasons behind the pounds you’re gaining, you can take precautions, and choose a healthier way of living.
We have gathered the most common bedtime mistakes that eventually lead to weight gain. Forewarned is forearmed, they say. Let’s go through the list together and try not to make them again!
01. Late night snacks
We all know about the rule of not eating after 6 p.m., but it doesn’t stop us from late dinners or midnight snacks. However, studies remind us that eating late leads to weight gain. Additionally, it may increase cholesterol, insulin levels, and negatively affect our hormonal markers. Remember that if your calorie intake is much bigger than what you’re burning, it eventually leads to weight gain.
02. Drinking coffee late at night
Drinking coffee late in the evening not only harms your sleep, but the latest you should consume caffeine is 6 hours before going to bed. Scientists also link the consumption of chlorogenic acid, found in coffee, to weight gain. Try to substitute coffee with herbal tea or, even better, with warm water.
03. Not getting enough sleep
A healthy amount of sleep is about 7-8 hours per night, but if it’s less than this on a daily basis, that’s when many health problems begin. Studies have proven that there’s a link between sleep deprivation and negative changes in metabolism. Another decisive factor might be that not having enough sleep leads to fatigue and, therefore, less physical activity.
04. Lack of exercise
Exercises and physical activity play a crucial role in weight loss, as they increase your metabolism and calorie burning. It’s essential to practice even the most moderate exercise on a daily basis, so if you walk for about 15 minutes every day, you’ll burn up to 100 extra calories. This adds up to about 700 calories a week and 10 lbs. of weight loss in one year.
05. Using electronic devices in the evening
Studies confirm that using electronic devices that emit blue light before sleep is linked to sleep deprivation and eventual weight gain. These devices interfere with the body’s production of melatonin, which is a hormone responsible for regulating sleep cycles. Instead of browsing through social networks before going to bed, choose to read an interesting book in print or listen to relaxing music.
06. Setting the alarm too late
Believe it or not, researchers say that people who are exposed to bright light earlier in the morninghave lower body mass index, than those who’re exposed to light later. It’s proven that even 20-30 minutes of natural outdoor light affects your body mass index. So wake up early and go for a morning run!
07. Surrounding yourself with the wrong color
The color blue promotes relaxation and, therefore, better sleep. It’s also the color that suppresses the appetite. Meanwhile, colors like red or orange make you feel energized and hungry. So you might reconsider the color palette of your bedroom from now on.
Which of these bedtime mistakes did you know and which of them were new to you? Are you going to change any of your evening habits after reading this article? Share your thoughts and ideas in the comments below.