A large number of people who have stayed home to stay safe over the past few months have noticed their weight move up and the buttons on their jeans have started practicing social distancing! Your home is a place where you can find maximum comfort and warmth. No wonder, everyone calls their room “home, sweet home”. But, you know, your home has certain factors that can actually contribute to weight gain. If you go through long periods of lockdown and stay cocooned around the house, the spike in the numbers on the scales might come as a surprise given you have had limited access to restaurants and fast food outlets all those months. So how did you get fat in the wrong places even though you stayed home? We can say that the cozy surroundings of the house encourage a sedentary lifestyle, but other than that, increased stress and low number of hours of sleep can add to the mass. We may blame the sedentary lifestyle and overeating behind weight gain, but there are many factors that act as triggers and in this post we list surprising reasons how your home makes you gain weight and how to fix them to get healthier and fitter now.
1. Your bed is not comfortable: The easiest and most effective way to lose some extra weight is to sleep for 7 hours at night as sleep deprivation is strongly linked to weight gain. Research has found that people who sleep 5 hours or less each night tend to be obese than people who get their mandatory 8 hours of sleep. When you sleep comfortably at night, your body can switch to a fat loss mode by increasing metabolism, increasing fat burning enzymes, and lowering the stress hormone. Lack of sleep can increase appetite and you are more likely to wake up hungry craving unhealthy, high-calorie foods. And if your bed isn’t comfortable enough, all of these factors can prevent you from getting a good night’s sleep and getting all of the above benefits. If your bed or pillow isn’t comfortable, invest in a comfortable blanket and bed to improve overall health as well.
2. You have a pantry full of junk food: Your house is full of unhealthy, processed and junk food, especially all of your convenience foods are hidden in a secret pantry or drawer. Cookies, biscuits, and french fries have long shelf life empty calories and lots of empty calories that can lead to obesity when added to your daily diet. If you have junk food lying around in your house or pantry, even if you are simply bored, you will most likely tear open these packages. It is important that you rid your pantry of processed, junk, and packaged foods with these toxic ingredients (avoid these toxic ingredients when shopping for groceries). The “out of sight, out of mind” theory clearly works here. Avoid buying chips, cookies, and processed foods when shopping at the grocery store.
3. They have irregular mealtimes: Studies show that people who stay at home have irregular mealtimes and practice frequent snacking, and such people tend to get hungrier more often! With frequent snacking and irregular meal times, insulin rises and falls too often, increasing the need for and refilling. At Rati Beauty, switch to Rati Beauty Weight Loss Diets to learn what type of food and diet will help you lose weight and when to have your meals.
4. You can’t hold down your phone at night: As mentioned above, sleep deprivation is strongly linked to obesity. Sleep deprivation is exacerbated by exposure to blue light from electronic devices like phones, tabs, and other screens, which can affect circadian rhythms and lower levels of melatonin release. Melatonin is the sleep hormone that the body produces at night so you can sleep well. Optimal melatonin levels promote metabolism, accelerate fat burning and prevent insulin resistance. Our brains begin to pump melatonin after sunset, when the body is ready to go into sleep mode. However, exposure to blue light from devices (phones, televisions, etc.) can disrupt the sleep-wake cycle, also known as the body’s circadian rhythm, and disrupt melatonin release, which significantly affects the quality of sleep. A disturbance in the circadian rhythm can trigger many health problems – from insulin resistance to depression. That’s why it’s important to get at least 7 hours of sleep each night, from stress relief to weight loss. Keep all of your devices away for at least an hour before bed to help keep your body in rhythm.
5. There is a lot of dust indoors: It may surprise you, but indoor dust is considered obesogenic (endocrine disrupting chemicals that encourage the body to store fat). Keep your house dust free to prevent the obesogens from getting into your body and causing weight gain.
6. You eat from large plates: Do you love to eat from fancy platters and plates? No problem with that, but is it a large plate you eat from? Health experts say you shouldn’t eat from 12-inch or 10-inch plates as we unknowingly may be serving more food on large plates to fill them. Ideally, if you are trying to lose weight, it is best to eat from 8 inch plates or smaller bowls. Also, switch to blue plates instead of white plates, as food from such plates discourages people from overeating as you tend to serve yourself less food.
6. You store all fruit in the refrigerator: We usually store all fruit directly in the refrigerator, but not all fruit needs to be refrigerated. Some examples are apples, berries, bananas, avocados, and oranges, all of which decrease in nutritional value when refrigerated. Also store the fruits in the vegetable drawer, where they can be easily forgotten. Keep the fruit at eye level in the refrigerator where they are easily accessible. All fruits contain vitamins, minerals, antioxidants, and fiber that aid in overall weight loss. When not getting enough nutrients, overall health suffers and this can lead to weight gain.
7. You don’t open windows, blinds / curtains in the morning: If you don’t let in light or fresh air, it will affect your mood, metabolism and digestion. In fact, fresh air aids digestion as it increases the flow of oxygen and picks up metabolism. When the air is a little cool, it can activate brown fat in the body and burn more calories in the process!
8. You rarely step out of the house: We agree that there is no place like home, but for good health and weight loss it would be a good idea not to just step out of the house several times a day to get some fresh air, but also to get your daily dose of vitamin D, the deficiency of which is strongly related to obesity. If you only spend 10 to 30 minutes outdoors, you will get enough vitamin D to fight gin.
9. Lots of OTT Subscriptions on TV: From Netflix to Prime, your TV has all of the popular streaming apps that encourage you to watch your favorite series. Long hours of binge-watching can make you hungry, lead to overeating, and also affect hours of sleep, which would lead to weight gain.
10. You love to scroll through enticing food pictures on social media: Do you know that simply anticipating food can trigger insulin release? As we all know, insulin is also a fat storage hormone and would promote the conversion of excess calories into fat. Some research in this area has found that watching cooking shows can lead to obesity, as visual cues on pictures and videos induce physiological hunger and tempt you to overeat.
11. The couch is too comfortable: If the couch is too comfortable, you would hardly bother moving away from it – perfect backdrop for a sedentary lifestyle and weight gain.
12. You rarely get up from your home office: Long hours, even if you work from home, are one of the top causes of obesity as we hardly get up for most of the day. Set a reminder to get up from work every 30 minutes and take a walk around the house. Even wriggling legs while sitting at your desk can burn a few calories!
You can also check out various home workouts on the Rati Beauty app to help you burn fat at home.
13. They Cook From Toxic Cookware: It’s easy to cook in nonstick cookware, but most of them have a chemical coating that can break down over time and alter hormones, especially thyroid hormones. As we all know, thyroid dysfunction can quickly lead to weight gain.
14. Energy efficient lights and dim rooms: Saving energy is a great idea, but have you ever wondered why they have dim lights in restaurants? We lower our inhibitions in dark environments and tend to eat more, experts say. Turn on the lights brightly, especially when you are having your meals.
15.Smart home makes you lazy: from switching on the light to locking the front door with a smart door device to the robotic vacuum cleaner that cleans up the entire house with voice commands, devices have taken over the daily chores that help to keep calories throughout the day burn . It’s time to give Alexa and other smart home devices some rest and get on their feet to wipe something.
16. Store groceries in BPA containers: Many households in India use BPA plastic containers to store food. BPA (bisphenol A) is a chemical that mimics the estrogen hormone and disrupts endocrine activity, causing weight gain. Instead, switch to BPA-free containers to store your groceries.
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