Obesity is not a simple appearance problem, but a serious chronic disease, as early as 1948, the World Health Organization has included obesity in the category of chronic diseases.
Obesity not only affects an individual's image and self-confidence, but is also closely related to a variety of health problems, it increases the risk of chronic diseases such as diabetes, high blood pressure, heart disease, etc., and brings great harm to people's physical health.
Induce three high diseases
Obese people are usually easily affected by blood lipids and blood sugar, and disorders occur, which are easy to induce hyperglycemia, hyperlipidemia, and hypertension.
Affects cardiac function
When the heart is overwhelmed, it can no longer pump blood effectively, resulting in the state of blood accumulation in the cardiovascular system, and even obvious heart failure in severe cases.
Psychological problems
Many obese patients may have a series of negative emotions such as anxiety, depression, low self-esteem, etc., because their appearance may be evaluated by others, and in severe cases, they may not like to communicate with people around them, and are unwilling to participate in normal social activities, which will cause some damage to their psychology.
Fatty liver
Obese people have disorders of physical lipid metabolism and are prone to fatty liver.
Wear and tear on the joints
Obesity not only damages the internal organs of the body but also affects the joints of the body as the weight gain can cause the joints of the lower limbs to be overburdened. Over time, the joints will continue to wear and tear, resulting in fatigue, which can easily lead to arthritis.
Increased risk of cancer
Obesity may increase the risk of certain cancers, such as breast, colorectal, pancreatic, etc.
Other health problems
Obesity can also cause problems such as sleep apnea syndrome, osteoarthritis, gallbladder disease, diabetes, stroke, etc.
In general, obesity refers to a body mass index (BMI) that exceeds a certain range. BMI is calculated by dividing a person's weight (kilograms) by the square of their height (meters).
According to the World Health Organization's standards, the BMI is at 185 or less is too light, 185-24.9 is normal weight, 25-299 is overweight, and 30 and above are obese.
However, this standard is not absolute, as differences in body composition and body size may affect the accuracy of BMI in different people.
For example, some muscular people may have a higher BMI but are not actually obese, so when judging whether a person is obese, other factors such as waist circumference, hip circumference, body fat percentage, etc. are also considered.
First of all, skipping dinner can reduce calorie intake and thus weight, our body needs to consume a certain amount of energy to maintain basic functions, if we don't eat at night, the body will not have enough energy**, and it will start to consume the fat stored in the body, thus achieving the ** effect.
Secondly, skipping dinner can promote the body's metabolism, and if you don't eat at night, the body will accelerate its metabolism at night, thereby consuming more calories, which can not only help us, but also improve the body's metabolic status, which is conducive to good health.
Although skipping dinner can help us become thinner, this ** method is not healthy, and skipping dinner for a long time can lead to problems such as malnutrition and physical weakness.
Therefore, we recommend a reasonable diet and proper exercise to achieve the goal.
Boosts immunity
In modern life, people often ignore the importance of diet due to the busy pace of work and life, however, there are some people who choose to skip dinner for a long time, believing that it can help improve immunity.
So, can skipping dinner for a long time really boost immunity?The immune system is our body's defense mechanism, which can defend against the invasion of various germs and viruses.
A healthy diet is key to maintaining the normal functioning of the immune system, and proper nutrient intake can enhance the vitality and number of immune cells, thereby improving immunity.
Protects the stomach and intestines
Skipping dinner for a long time can really reduce the workload of the stomach and intestines, because it means that the body does not need to do digestive activities during the night, so that the stomach and intestines can rest and repair.
This habit not only contributes to gastrointestinal health, but also provides the body with more energy and nutrients to cope with the demands of daily work and life.
The benefits of skipping dinner go far beyond that, skipping dinner can also reduce the risk of diabetes, cardiovascular disease, and other diseases, because a full dinner can lead to an increase in blood sugar, and a long-term hyperglycemic state can lead to various chronic diseases.
Improves sleep quality
In the fast-paced modern life, many people are faced with poor sleep quality, however, a seemingly simple approach may help solve this problem: skipping dinner for a long time.
Skipping dinner not only helps with weight control, but also promotes improved sleep quality, skipping dinner can help reduce the burden on the body and allow the body to get better rest at night.
The food ingested at dinner is digested during the night, which may interfere with sleep, and by skipping dinner, the body can more easily fall asleep and wake up less during the night.
Slows down aging
There are many unexpected benefits to skipping dinner for a long time, and although this topic has been widely circulated, not many people can really stick to it, and if you can maintain a dinner fast for at least two days a week, then you will reap the unexpected benefits.
Skipping dinner for a long time is also beneficial for delaying aging, this eating habit will change the secretion pattern of hormones in the body, promote blood circulation in the body, and during the 14 hours of fasting, from afternoon to evening, the body will experience a series of beneficial changes.
Overeating will lead to an increase in the body's digestive burden, and the hormone secretion of sleep will also decrease accordingly, on the contrary, a proper fasting can reduce the burden on the body, allowing the body more time to repair and renew.
Although skipping dinner for a short period of time will bring certain benefits to our body, such as losing weight, lowering blood sugar, etc., if you skip dinner for a long time, it will cause more harm to the body:
Skipping dinner for a long time can lead to malnutrition
Our body needs enough nutrients to maintain normal physiological functions, and if we skip dinner for a long time, we will not be able to get enough nutrients, resulting in a decline in the function of various organs in the body, and immunity will also be affected.
Skipping dinner for a long time can lead to unstable blood sugar
Our body needs a stable blood sugar level to maintain normal physiological functions, and if we skip dinner for a long time, it will make the blood sugar level fluctuate, and it is easy to have symptoms such as hypoglycemia, dizziness, fatigue, and even coma in severe cases.
Therefore, doctors remind us that although skipping dinner for a short time will bring certain benefits to our body, skipping dinner for a long time will cause greater harm to the body, and we should maintain a regular diet to ensure that we consume enough nutrients and energy at each meal to maintain the health of the body.
People with gastrointestinal upset
Some people may experience discomfort in eating at night, such as indigestion, acid reflux, etc., in which case, reducing or avoiding dinner may help, but it is best to consult a doctor to understand a more suitable diet for you.
People who are stressed at work
Some people may be nervous or tired at night at work, have no appetite or don't have time for dinner, in which case, try eating light or small amounts to ensure some energy and nutrients are provided, but not overfilled.
People who are prone to gain weight after dinner
Some people may be prone to gaining weight or indigestion after dinner, and for these people, reducing or avoiding excessive dinner intake may be more suitable for their physical needs and health goals.
Control your food intake
Try to limit your total caloric intake at dinner to make sure that your total caloric intake does not exceed the day's needs. You can use a food scale or mobile app to help record and control your intake.
Choose low-energy foods
Choose foods with low energy density, such as plenty of vegetables, fruits, and high-fiber foods, which will keep you full without consuming too many calories.
Avoid high-calorie, high-fat, and high-sugar foods, such as fried foods, desserts, and carbonated drinks.
Eat a balanced diet
Include a variety of nutrients such as protein, carbohydrates, and healthy fats in your dinner, and choose grilled or steamed proteins**, such as fish, chicken breast, or tofu, with vegetables and whole grains.
Avoid overfilling
Try to avoid overeating, as overeating can increase calorie intake and cause indigestion, pay attention to the pace of eating, chew slowly, and help better control your food intake.
Chicken breast
Chicken breast is rich in protein, which helps to increase satiety and reduce the intake of high-calorie foods. In addition, chicken breast is also rich in vitamin B6, which helps to increase metabolism and accelerate fat burning.
Sweet potatoes
Sweet potatoes are rich in dietary fiber and complex carbohydrates, which can help increase satiety and reduce your intake of high-calorie foods. In addition, sweet potatoes are also rich in carotene and vitamin C, which help to improve the body's immunity and maintain good health.
Tofu
Tofu is rich in protein and trace elements, which help to increase satiety and reduce the intake of high-calorie foods. In addition, tofu is also rich in isoflavones, which help regulate hormone levels in the body and accelerate fat burning.
Fish
Fish is rich in high-quality protein and trace elements, which help to increase satiety and reduce the intake of high-calorie foods. In addition, fish is also rich in -3 fatty acids and vitamin D, which help regulate hormone levels in the body and accelerate fat burning.