Long-term disturbances in the energy balance are the reason for the development of overweight and obesity. At the moment when the energy supply from food is greater than the body’s needs, the excess is stored in the form of adipose tissue. What affects the positive energy balance? 

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1. Obesity – unconscious consumption of calories 

Often not realizing the calorie content of products, we eat something quickly and we do not take into account that it can contribute to the increase of our weight. Already 100 extra calories a day can increase our weight during the year by 5 kg. For example, the belief that fruits do not fatten causes that we do not pay attention to their calorific value, and it may differ significantly. 

For example, in 100 g of banana (ie one small piece) there are 95 kcal, while 100 g of raspberries (incomplete glass) is 29 kcal. It is enough to eat one banana too much a day and we can exceed our energy needs. 

2. Irregular eating 

Regular daily eating is of great importance in maintaining a proper weight. 5 meals at fixed times is a very important element of healthy eating. Irregular meal intake slows metabolism and may contribute to a positive energy balance. 

3. Failing to eat breakfast 

Breakfast is the most important meal of the day. It provides the body with energy and stimulates metabolism. It is best to eat them up to 2 hours after waking up, because then it properly fulfills the assumed functions. Regular consumption of breakfast reduces the tendency to weight gain. Skipping it will only whet your appetite and will cause more meals to be eaten. 

4. Avoiding drinking water and poor choice of liquids 

The human body can not store water, therefore its losses should be supplemented. To provide the body with the ability to properly conduct life processes, drink at least 1.5 liters of water every day. Daily water demand depends on physical activity, physiological condition and climatic conditions. 

Water is responsible for many processes of excreting metabolic products, digestion processes, moisturizing the joints and the eyeball, and taking care of the balance of the whole body’s work. Too little water in a daily diet, it slows down metabolism, which can cause deposition of adipose tissue. 

Another mistake is too much drunk sweet drinks, which are easily absorbed in the digestive tract, and thus are a source of easily absorbed energy. Therefore, they favor a positive energy balance. In addition, fructose added to beverages and processed products stimulates the appetite and also becomes a source of unnecessary calories. 

5. Inappropriate cooking 

The most common way to prepare meals is frying. Fried foods are hard to digest, and the frying process helps to increase the calories of dishes. 

6. No traffic 

More and more amenities of everyday life mean that physical activity goes to the background. Everyone now has a car, a TV remote control is the basis, many things can be done online, without leaving home. 

In everyday life, therefore, less and less we force our muscles to work, and thus to energy expenditure. 

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You can read also: Carbohydrates or fats?

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