1. You’re not getting enough sleep.
Consequences:
- It affects your metabolism, making it much slower.
- Not getting enough sleep makes you feel hungry.
- It increases your cortisol level.
- You exercise less because you feel tired.
Recommendation:
You must sleep at least 8 hours a night.
2. You overeat at dinner.
Consequences:
- You eat too much or too heavy food, and as a result your digestion slows, especially at nighttime.
- You tend to watch TV while eating, which also makes you eat more.
Recommendation:
Choose a light dinner that mainly consists of proteins and vegetables.
3. You go to bed right after dinner.
Consequences:
- It makes you accumulate more fat cells.
- You have digestive problems.
Recommendation:
You must have your last meal approximately 1.5-2 hours before bed.
4. You have fried food for dinner.
Consequences:
- It has too many calories that you won’t have time to burn off.
- You gain more fat cells.
- You can’t sleep well.
Recommendation:
You should opt for baked, grilled, or steamed recipes at night.
5. You eat spicy food at dinner.
Consequences:
- Spices and spicy food can lead to poor digestion.
- You can’t sleep well.
- At night, as you spend many hours without consuming anything, spicy food can provoke heartburn.
Recommendation:
Spicy food is actually good for speeding up your metabolism. Eat it, if you like it – maybe just not at night.
6. You have cereal or other carbohydrates for dinner.
Consequences:
- It gives you extra energy that you won’t use while you’re asleep.
- High-carb foods contain too many refined sugars that need to be burned off immediately.
Recommendation:
For dinner you can have smoothies or fresh fruit, all kinds of salads or high-protein foods. But in small portions, of course!
7. You love eating dessert at night.
Consequences:
- White sugar and flour transform into fat cells.
- You can’t burn those calories off at night.
Recommendation:
For dessert, have some fruit. It’s like healthy candy that won’t hurt your waist.
8. You snack after dinner.
Consequences:
- You overeat and consume empty calories.
- You get extra energy that will keep you awake.
Recommendations:
- Avoid bread, cookies, or any other sweets after dinner.
- For a late snack, choose something light and healthy with less than 200 calories.
9. You tend to skip dinner.
Consequences:
- It doesn’t help you lose much weight because skipping meals slows your metabolism.
- It’ll only make you feel hungrier at your next meal.
- Skipping meals can cause anxiety.
- You lose muscle tissue, and your skin gets loose.
Recommendation:
Even if you don’t have time for a decent lunch or dinner, at least try to eat a piece of fruit.
10. You consume alcohol or caffeine.
Consequences:
- These products affect your sleep.
- They contain many calories.
Recommendation:
Choose natural smoothies or hot milk. Always finish your day with a glass of pure drinking water.
11. You use a cell phone or computer before bed.
Consequences:
- Blue light, emitted by those gadgets, affects health and sleep.
- Radio frequency waves also cause sleep deprivation.
Recommendation:
Turn devices off at least one hour before bed. Read a book or listen to relaxing music instead.
12. You go to bed late every night.
Consequences:
- Going to bed past midnight makes you gain more fat because it’s not the natural body cycle.
- You will want to eat something early in the morning.
Recommendation:
Go to sleep as soon as you feel sleepy. If you feel upbeat by the end of your day, try to include some physical exercises.
