Many people are too busy in a day, yet their weight doesn’t decrease—it actually increases. This phenomenon is often referred to as "overwork." Experts emphasize that this condition is real and can have serious health consequences. Let’s explore why it happens and how to avoid it.
First, why does overwork lead to weight gain?
1. Lack of sleep increases hunger hormones
Working late into the night or staying up all hours can seriously affect your health. Insufficient sleep causes an increase in ghrelin, the hormone that stimulates hunger, while reducing leptin, which signals fullness. This imbalance makes you feel hungrier and more likely to overeat, leading to weight gain. Additionally, lack of sleep slows down your metabolism, making it harder for your body to burn calories efficiently.
2. Stress hormones contribute to weight gain
High work pressure leads to elevated cortisol levels, which can boost appetite and cause fat accumulation, especially around the abdomen. Chronic stress also disrupts your body’s ability to regulate blood sugar, making you feel hungrier and more prone to eating high-calorie snacks. Over time, this cycle makes it difficult to maintain a healthy weight.
3. Unhealthy eating habits worsen the problem
Modern lifestyles often involve irregular meals, excessive screen time, and poor dietary choices. People who don’t eat regularly may end up consuming too many calories at once, often through unhealthy snacks. These habits not only lead to weight gain but also negatively impact overall health.
So, how can you avoid "overwork" and its negative effects?
Choose a low-sugar, low-fat, high-fiber diet
Make healthier food choices by incorporating more whole foods, such as fruits, vegetables, and whole grains. Opt for skim milk instead of whole milk, and include high-protein foods like legumes and lean meats. Avoid fast food and processed snacks, and try to bring healthy snacks like fruits or nuts to work. Eating nutrient-dense foods helps control hunger and supports a balanced metabolism.
Eat regular meals
Skipping meals can lead to overeating later, especially when you’re tired or stressed. Low blood sugar can impair your judgment and make you more likely to reach for high-calorie, fatty foods. Aim to eat every 3–4 hours to keep your energy levels stable and prevent overeating.
Chew slowly and focus on your meals
Take your time while eating—chewing for at least 20 minutes allows your brain to register fullness. Eating quickly or while distracted (like watching TV or working) can lead to overeating without realizing it. Being mindful of what you eat helps you stay in control of your portions.
Get enough sleep and relax before bed
Lack of sleep can trigger cravings for unhealthy foods. Try to avoid eating three hours before bedtime and create a calming pre-sleep routine. Taking a warm bath with essential oils or a pleasant scent like dried orange peel can help you unwind and improve sleep quality.
Do some housework or light exercise
Instead of sitting idle, try doing some household chores or going for a short walk. These activities can distract you from work-related stress and provide gentle physical activity. Even simple tasks like cleaning or washing dishes can help increase your daily movement and support weight management.
In conclusion, "overwork" is more than just feeling tired—it's a lifestyle issue that affects your health and weight. By making small, consistent changes in your diet, sleep, and daily routines, you can reduce the risk of weight gain and improve your overall well-being.
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