causes of obesity
We receive many inquiries regarding the season of paralysis and appetite. It is reported that the obesity rate has increased since the Corona 19 epidemic. In 2020, the obesity rate of middle and high school students increased by 11% compared to the previous year, and in particular, the obesity rate of male students increased by 15%, but it was announced that there was no significant difference among female students. It is analyzed that a decrease in physical activity, such as going to school, stopping meals, and social distancing such as limiting going out, contributed to the increase in the obesity rate. I often see people who have eaten but less than an hour later, looking for another snack or feeling stressed.
Appetite is a simple desire to eat, but it is a complex phenomenon in which physiological, psychological and social factors are combined. If you continue to feel hungry even following eating, which leads to overeating and excess weight, you need to find the root cause to completely overcome it.
1 lack of sleep
The Centers for Disease Control and Prevention notes that sleep deprivation can be linked to cardiovascular disease, diabetes, depression and other chronic health conditions. It is also considered a risk factor for weight gain. Data from 20,000 adults between the ages of 20 and 60 were analyzed between 2007 and 2018.
2 focus on the wrong things
Today, many people are eating distractedly in front of their televisions, smartphones and computer screens. This can lead to problems with overeating and overeating.
An obesity study in 55 adults with an average age of 26 found that those who ate while using media such as playing video games or watching television consumed nearly 150 more calories than those who ate without media.
In addition
Fully concentrating on eating without a smartphone, TV, or computer may not be realistic in most cases. But it’s important to turn off the TV, stay away from computers and smartphones, eat, and try to chew more.
3 Myths regarding eating
A recent study found that changing the way you think regarding eating makes a big difference. Focusing on nutritional value rather than focusing on pleasure or satiety may yield better results. Recognizing everything you eat as a ‘meal’ rather than a ‘snack’ is a good way to control overeating.
Comparing those who perceived pasta or pizza as a snack to those who perceived it as a meal, those who perceived it as a snack were found to eat more at later test meals. It is better to focus on the nutritional value rather than the taste of energy bars or yogurt eaten while hiking or studying and perceive it as a meal.
4 liquid diet
Increasing the percentage of calorie intake from liquids in your meals can be detrimental. A study published in the Journal of Obesity exposed the same calories in liquid and solid forms, but postprandial hunger and cravings were greater when consuming liquid calories. A non-dairy diet seems to significantly reduce levels of the hunger-inducing hormone ghrelin. Also, the fibrous structure of foods slows absorption, which can increase satiety.
A similar study found that when people ate a high-protein food in beverage form for breakfast, they experienced less appetite loss and more at lunch than when they ate a protein-rich food in solid form. Thus, there is a strong association between consumption of soda or broth and weight gain. Of course, for dinner, a liquid diet may help you lose weight more if you limit calories extremely. Unless you are on a strictly calorie restricted diet, you need to minimize the percentage of calories you consume from liquid in your meals.
5 Wrong Meal Order
A study from the Center for Comprehensive Weight Control at Weil Cornell Medicine in New York found that when people ate a meal consisting of bread, juice, chicken, and salad, there were differences in the order of intake.
The protein in chicken and the fiber in vegetables can slow the flow of sugar into your bloodstream. Stabilization of blood sugar following meals is not only important for reducing diabetes risk, but also plays a role in energy levels. Rapid rises in blood sugar can increase the desire to eat more through the brain’s reward circuitry. It’s the same reason you eat bread before meals to increase your appetite.
The bottom line is that it’s worth trying to have carbs last in your meal. In the case of Korean food, rice is the basis, so excessive intake of carbohydrates may occur, and it may be difficult to consume carbohydrates later in the meal. However, given that Westernized eating patterns are being pointed out as the cause of obesity and abnormal diets, it can be recommended to adjust the order of meals when eating a meal other than rice.
In solving hunger and obesity, sleep, eating habits, snacks, liquids, and meal order are common sense and the most recommended solutions. However, it is difficult to check and practice them one by one. If you’ve recently gained weight and your appetite is different from before, looking back and revising the above lifestyle habits is the way to move toward a healthier state, even if it’s not necessarily a diet.
Park Ho-yeon Korean medicine doctor
Education
Completion of doctoral course in oriental rehabilitation medicine at Kyung Hee University
Master’s in Exercise Prescription, Konyang University
Dongguk University Department of Korean Medicine Oriental Medical Doctor
National University Medical Sciences (Spain) Doctor of Osteopathy
National Academy of Osteopathy(Canada) Diploma in Osteopathy
career
Fitness clinic representative director
National Academy of Osteopathy 한국대표
Pressurized Movement (KAATSU) Specialist
Health exercise manager (former life sports instructor 1st class)
Korean Society of Sports Oriental Medicine Team Doctor
Motion Diagnosis (SFMA, FMS) LEVEL 2
This is an article in the November issue of Monthly Mountain.
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