The six signs before gaining weight, the dietitian teaches you how to deal with them in time
Many people have gained weight without realizing it, but in fact, the body sends out some warning signs before becoming fat. From the perspective of a dietitian, I have compiled the six major signs before gaining weight, as well as corresponding prevention suggestions.
1. Always feel thirsty
If you drink a lot of water every day and still feel thirsty, then this could be a sign of too much salt intake in your body. Too much salt can lead to a lack of water in the body, which in turn affects the breakdown and consumption of fat.
Prevention recommendations: Control salt intake in your daily diet and drink small amounts of water several times. Adults should ensure that they drink 1500-1700 ml of water per day to maintain the normal metabolism of the body.
2. Drowsiness and drowsiness
If you always feel like you're not getting enough sleep and wake up tired, it could be a sign of a chaotic body clock. Long-term sleep deprivation and irregular sleep schedules can not only affect health, but also lead to weight gain.
Prevention recommendations: Establish a regular schedule and ensure adequate sleep time. Adults should get 7-8 hours of sleep each night, preferably by 11 a.m. In addition, stimulant drinks such as coffee and tea should be avoided before going to bed.
3. Breathless after a little exercise
If you find that your physical strength is not as good as it used to be and you are out of breath after a little exercise, then it could be a sign of a decline in physical functioning. Lack of exercise can lead to a decrease in the body's metabolic rate, which increases the risk of gaining weight.
Prevention recommendations: Stick to regular exercise, at least 3-4 times a week aerobic exercise, such as jogging, swimming, etc. At the same time, it can also be combined with anaerobic exercise to build muscle and tone up.
4. Long-term constipation
Constipation not only causes physical discomfort but also affects weight control. Prolonged constipation can lead to secondary absorption of nutrients in the body, which can increase daily calorie intake.
Prevention recommendations: Increase the intake of foods rich in dietary fiber, such as vegetables, fruits, whole grains, etc. These foods can promote bowel movements and relieve symptoms of constipation.
5. Not weighing yourself for a long time
If you don't weigh yourself for a long time and suddenly one day you find that you've gained a lot of weight, then it could be a sign that you lack knowledge about your weight changes.
Prevention recommendations: Weigh yourself regularly to see how your weight is changing. It is recommended to weigh yourself at least once a week so that you can detect and control the trend of weight gain in time.
6. Being unwell and getting sick easily
If you often feel unwell and get sick easily, then it could be a sign of weakened immunity. Weakened immunity not only affects physical health, but also leads to weight gain.
Prevention recommendations: Maintain a balanced diet with adequate nutrient intake to maintain the normal functioning of the immune system. At the same time, maintaining a moderate amount of exercise and good sleep habits can also help boost immunity.
The above are the six signs before gaining weight and the corresponding prevention suggestions. If you notice that you have some of these signs, it's time to take steps to intervene. Remember, maintaining a healthy lifestyle is the key to preventing obesity!