Seeing some extra pounds on the scale does not lead to frustration, but it also may cause a number of health problems. According to research, being overweight increases your risk of dying prematurely.
However, the answer to sudden weight gain can be found in your evening routine. If you are aware of the reasons behind the extra pounds you have been putting on, you can take some precautions and choose a healthier way of living.
We have gathered some of the most common bedtime mistakes that people do that eventually lead to weight gain.
LATE NIGHT SNACKS
We are all aware of the rule of no eating past 6 pm, but it doesn’t stop us from late runs to the fridge or some midnight snacks. However, studies show that eating late leads to weight gain.
In addition, it may increase cholesterol, insulin levels and negatively affect our hormonal markers. Remember that if your calorie intake is much bigger than what you burn, it will eventually lead to weight gain.
DRINKING COFFEE LATE AT NIGHT
Drinking coffee late in the evening not only does it affect you weight, but also harms your sleep. It is best to consume caffeine 6 hours prior to going to bed.
Scientists also link the consumption of chlorogenic acid, which is found in coffee, to weight gain. Try to substitute coffee with herbal tea, or even better, warm water.
NOT GETTING ENOUGH SLEEP
The healthiest amount of sleep is between 7 to 8 hours of sleep per night. If it is less than that on a regular basis, it may cause some health problems.
Studies have proven that there is a link between negative changes in the metabolism and sleep deprivation. Another decisive factor might be that not having enough sleep leads to fatigue, thus having less physical activity.
LACK OF EXERCISE
Exercise and physical activity play a crucial role in weight loss, as they increase your metabolism and calorie burning. It is important to practice even the most moderate and basic exercises on a daily basis, so if you walk for about 15 minutes, you will burn up a 100 extra calories.
This adds up to 700 calories per week and 10 pounds of weight loss in one year.
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 social media on your phone before going to bed, choose to read an interesting book in print or listen to some relaxing music.
SETTING THE ALARM TOO LATE
Believe it or not, researchers say that people who are exposed to bright light earlier in the morning have a lower body mass index than those who are exposed to light later.
It is proven that even 20 to 30 minutes of natural outdoor light affects your body mass index. Wake up earlier and go for a morning run.
SURROUNDING YOURSELF WITH THE WRONG COLOR
The color blue promotes relaxation and thus, better sleep. It is also the color that suppresses appetite.
On the other hand, colors such as red or orange make you feel energized and hungry.