Many people have this feeling, even though they haven't eaten much, their weight keeps secretly increasing? Nowadays, the number of obese people in China is increasing. According to the "Weight Management Guidelines (2024 Edition)" released by the National Health Commission in 2024, if the trend of overweight in the population is not effectively curbed, the adult obesity rate in China will reach 70.5% by 2030. In fact, many 'meat growing habits' are hidden in daily details. We have summarized 10 "pitfalls" that can quietly make you gain weight, and come with a cracking method. 1. Skipping breakfast on an empty stomach is not a big deal in daily life. Many people like to skip breakfast on an empty stomach, and some even believe that "eating less breakfast every day is not a big deal, and it can also help lose weight." However, the reality is that skipping breakfast often makes people more likely to gain weight! Breakfast on an empty stomach starts a day of work and study. If the body lacks calories, it will enter a "power-saving mode". Long periods of fasting can easily lead to overeating at the beginning of meals and a tendency to choose high oil, high sugar, and high calorie foods, resulting in higher calorie intake throughout the day and weight gain. In October 2024, a study published in the journal Cell by researchers from Zhejiang University School of Medicine and others found that a lifestyle of skipping breakfast can induce excessive absorption of lipids and cholesterol by small intestinal epithelial cells, making people more prone to weight gain and increasing the risk of metabolic diseases. Cracking trick: Eat breakfast regularly every day, preferably before 8 o'clock. A study published in Nature Communications suggests that eating breakfast before 8am is beneficial for preventing cardiovascular disease, with a 6% increase in the risk of cardiovascular disease for every additional hour of breakfast delay. 2. Eat for 5 minutes. Some people, in order to save time, hardly chew their meals and can finish a meal in just three to five minutes. They can be called "lightning rice cooks"! The speed of eating has a direct impact on weight. It usually takes about 20 minutes for our brain to perceive the satiety signal from the gastrointestinal tract. If we eat too quickly, even if we are already full, the brain has not had time to send the "satiety" signal, and the mouth will continue to eat, which may lead to overeating. Over time, this will increase the risk of gaining weight. A retrospective study published in Public Library of Science One, which included 8982 Japanese workers, showed that fast eaters had a 2.92 times higher risk of developing overweight compared to slow eaters. And a study in the Journal of the Society of Nutrition and Dietetics also suggests that increasing chewing frequency before swallowing food can help control appetite, reduce food intake, and thus aid in weight control. This means that if you don't want to gain weight, you need to chew slowly and eat slowly. Cracking trick: Eat slowly, chew each bite as much as possible for about 20 times, and keep it at 70-80% full. The "Dietary Guidelines for Chinese Residents" recommend a breakfast time of 15-20 minutes and a lunch and dinner time of 20-30 minutes. 3. "Electronic pickled vegetables" paired with rice, unconsciously eating more. Many people prefer watching TV dramas and other "electronic pickled vegetables". Without it, eating feels like something is missing. With it, the rice in the bowl is even more delicious. Staring at the screen with eyes, stuffing food into one's mouth with hands, spoon after spoon, unable to stop at all. Indulging in the plot of eating can not only make people lose their sense of taste, but also easily overlook the feeling of fullness, overeating in one bite, and unknowingly overeating. Over time, one cannot escape gaining weight! There is research that has also confirmed this. A joint team from the Federal University of S ã o Paulo in Brazil and the University of Utrecht in the Netherlands recruited 62 adults for observation testing. The experiment measured and analyzed the participants' dining behavior, meal volume, and calorie intake under three states: "no distraction", "using smartphones", and "reading printed text". The results showed that eating while using smartphones or reading magazines increased total calorie intake by 15% and lipid intake was even higher. Cracking trick: Focus on eating, don't look at your phone or TV, and feel the deliciousness of the food. If you really can't get rid of "electronic pickled vegetables", then set the amount for each meal before eating. 4. Eat the vegetables after grilling the lamb first, and be careful not to become a "big belly" person. When eating, eat the main food first. This "carbon water priority" eating sequence is quietly making you a "big belly" person. The order of each meal is very important. If one frequently eats the main food first, it not only reduces satiety, but also hinders the control of postprandial blood sugar, which can lead to weight gain. Eating vegetables first can provide a strong sense of satiety, help control appetite, and stabilize blood sugar levels after meals. Researchers in Singapore have conducted relevant studies comparing the effects of first bite foods (vegetables, meat, staple foods, or mixed) on our body's blood sugar, insulin, satiety, and other factors. Sixteen participants were randomly assigned to consume five experimental equal calorie meals, including 63.2 grams of rice cooked with rice, 100 grams of skinless chicken breast, and 180 grams of bok choy. The first option is to eat vegetables first, followed by meat and rice 10 minutes later. The second option is to eat meat first, and then eat vegetables and rice 10 minutes later. The third method: Eat in the order of dishes, meat, and rice, with a 10 minute interval between each other. The fourth type: Eating vegetables, meat, and rice together. Fifth option: Eat first, then eat vegetables and meat 10 minutes later. It was found that the first, second, and third methods can all reduce postprandial blood glucose response and avoid large fluctuations in blood sugar levels; But the second one is not very helpful in terms of insulin sensitivity; The third type has the strongest sense of satiety, the lowest insulin peak, and the smallest blood glucose fluctuations; The fifth type has the highest postprandial blood glucose response and the greatest insulin fluctuation. Overall, the two ways of eating vegetables first (the first and third) are more beneficial for stabilizing postprandial blood sugar than the other three ways of eating. Cracking trick: First eat vegetables, then take a bite of meat and a bite of rice; Alternatively, a small portion of vegetables and meat can be reserved in advance, and the rest can be consumed using the method of vegetables first and then meat. After that, the reserved portion of food can be eaten together with rice. 5. I like to soak rice in vegetable soup, which helps me gain weight. The soup base in the stir fry dish or the soup cooked in the pot are both delicious, and some people like to use them to soak rice. The strong taste of vegetable soup is due to the fact that it is filled with oil and salt. Soaking it in rice leaves it completely absorbed, increasing the intake of oil, salt, and calories. Eating it regularly can lead to weight gain. The boiled soup is used to make rice. It has a high moisture content, just like drinking Congee, which may make people eat too fast and is not conducive to controlling blood sugar after meals. A study in Clinical Nutrition included 35 healthy young volunteers who were randomly assigned to 5 groups to test the effect of drinking water on post dessert blood sugar: Group A only ate one donut. Group B: Drink 500ml of water while eating donuts. Group C: Drink 500ml of water 30 minutes before eating donuts. Group D: Drink 500ml of water 30 minutes after eating the donuts. Group E: Eat one donut, then eat another donut and drink water 30 minutes later. It was found that eating donuts while drinking water resulted in the fastest and most significant increase in blood sugar levels. That is to say, when eating staple foods such as rice, Mantou and bread, if you drink water at the same time, your blood sugar will rise even higher. The faster blood sugar rises, the more insulin is secreted, leading to the accumulation of more fat and an increase in body weight. Cracking trick: Try not to eat soup soaked rice or covered rice. If you just like the taste of vegetable soup soaked rice, then cook with less oil and salt, chew slowly and savor; Try not to soak rice in the soup you cook, or drink a large bowl of soup before meals and wait for half an hour before eating. This way, blood sugar fluctuations are smaller and can increase satiety. 6. Eating fruits after meals can help replenish calories. Many people use post meal fruits as a "miracle tool" to relieve greasiness, even though their stomachs are already full, they can still eat sweet and sour fruits. Carbohydrates in fruits are generally not low, mostly 5%~10%. Some fruits, such as dates, coconut meat, bananas, jackfruit, can be as high as 15% or more. Eating fruits after a full meal can increase calorie intake and also hinder blood sugar control, leading to weight gain over time. Cracking trick: It is best to eat fruits half an hour before meals, which can better control blood sugar to a certain extent, increase satiety, and reduce the amount of food consumed during meals; If you just like to eat fruits after meals, then eat a few bites less during meals and set aside a portion for fruits. 7. Obsessed with "crispy" food, every bite "clicks" and gains meat. Some people just like to eat food with names that have the words "crispy" or "crisp" or a crisp taste, such as vegetables, dates, crispy noodles, egg yolk pastries, pineapple pastries, potato chips, etc., which are delicious and stress relieving. Most of these foods are high in oil, sugar, and may also contain trans fatty acids, and they are not low in calories. The most crucial thing is that when chewing them, they make a pleasant "click click" sound, which cannot be stopped at all, and unconsciously they will consume more calories. Cracking trick: Eat less! Occasionally satisfying cravings is okay. It is recommended to choose freeze-dried vegetable crisps instead of other "crispy" foods, which can not only reduce calorie intake as much as possible, but also make up for the lack of daily vegetable intake. 8. Get rid of emo by eating, fat will "hijack" the body, usually under high pressure and often unhappy. Although not hungry, I just want to stuff something into my mouth, feeling that this is the only way to be happy and satisfied. Chewing can indeed help people relax and release stress. But the problem is that when we are unhappy, we tend to choose high-fat, high sugar, and high calorie foods. If you often use eating to relieve stress and try to get rid of emo, you will accumulate more fat and the "swimming circle" will become increasingly apparent. Cracking trick: It is recommended to use exercise instead of stuffing food into your mouth. If you really want to eat, choose low calorie fruits and vegetables, such as cherry tomatoes, blueberries, strawberries, sugar oranges, cherries, grapes, and other small fruits. Eating them can relieve stress and promote health. 9. Drinking less water on a regular basis can lead to weight gain. In busy days, it is common to neglect drinking water. People often say, 'Even drinking water makes you gain weight!' In fact, water has no energy, so drinking water cannot make you gain weight. On the contrary, people who drink less water are more likely to gain weight. After a five-year follow-up, a study found 1018 newly diagnosed overweight patients among 3200 adults with normal weight at baseline. The research results show that compared with people who drink 0-1 cup of plain water per day, drinking 4-5 cups of plain water per day can reduce the risk of new overweight by 15.2%; Drinking more than 6 cups of plain water per day can reduce the risk of new onset overweight by 36.7%. From this, it can be seen that in adults with normal weight, drinking more than 4 cups (about 1000mL) of plain water per day is associated with a reduced risk of new onset overweight. Drinking water can create a certain sense of fullness, reduce appetite, and also help improve the body's metabolism, which is beneficial for weight loss. Cracking trick: It is recommended to set a "water drinking schedule" for yourself, such as getting up in the morning with a glass of water (200-250mL), having two glasses of water in the morning and afternoon, having one glass of water half an hour after dinner, and having one glass of water one hour before bedtime; Alternatively, you can purchase a large kettle with a capacity of 1500-2000mL and drink this water every day. If you don't like drinking plain water, you can also prepare light tea water. 10. Long term sitting gradually leads to fat accumulation. Many office workers sit for a whole day every day. A large-scale prospective cohort study involving 20370 people, published in the International Journal of Behavioral Nutrition and Physical Activity, found that the cumulative sitting time of Chinese residents is 8.8 hours per day. This is equivalent to sitting for almost half of the day, apart from sleeping. Long term sitting will reduce the consumption of calories, and fat is easy to accumulate, increasing the risk of obesity, and also increasing the risk of thrombosis, stroke, and diabetes. Cracking trick: Whether working or watching electricity