In an age where we’re more connected than ever, our smartphones have become an extension of ourselves. They serve as our calendars, our news sources, our personal DJs, and even our fitness trackers. But what if the very tool we rely on for fitness advice and tracking our diet could actually be contributing to weight gain?
This might sound a little far-fetched at first. After all, the countless number of health and fitness apps available in the app stores speaks volumes about the potential benefits that smartphones offer in the realm of weight management. However, a deeper look into our screen habits shows that there may be several ways in which our beloved devices are playing a shockingly counterproductive role in our weight control efforts.
Let’s delve into this surprising topic and discover the unexpected connections between your phone and weight gain.
Phone Usage and Distorted Eating Habits
Foremost, the widespread habit of using our phones while eating is fertile ground for weight gain. It’s not uncommon to see people scrolling through their feeds or watching TV shows on their smartphones while they munch away. While this may seem harmless, research suggests that it could be subtly nudging your waistline in the wrong direction.
According to a review published in the American Journal of Clinical Nutrition, eating while distracted can lead to consuming more food both at the meal and later on during the day. The logic behind this is quite simple. When distracted, we pay less attention to the food we’re eating. We eat faster and fail to recognize when we’re full, thereby overeating even when we don’t intend to.
Late Night Scrolling and Lack of Sleep
Take a moment to consider your nightly routine before you shut your eyes. Does it involve some last-minute Instagram scrolling or Candy Crush gaming on your phone? Well, you’re not alone. The National Sleep Foundation reports that 90% of people in the United States admit to using a technological device during the hour before their bedtimes.
This nighttime phone usage habit could be a slippery slope to weight gain. The light emitted by our screens can interfere with the production of melatonin, a hormone responsible for regulating our sleep-wake cycle. This can make it harder for us to fall asleep and result in reduced sleep duration.
But what has sleep got to do with weight gain? A lot, actually. Studies have consistently linked insufficient sleep to increased appetite and weight gain. Hormones like ghrelin (the hunger hormone) and leptin (the fullness hormone) are disrupted by lack of sleep, often resulting in overeating.
Smartphones Promote Sedentary Behaviors
Another puzzling link between smartphone use and weight gain comes from the sedentary habits that smartphones foster. Let’s face it; our phones make life incredibly convenient. Need to chat with a friend? There’s an app for that. Want to order dinner? There’s an app for that. Feel like shopping but don’t want to leave your couch? There’s definitely an app for that.
This level of convenience, however, can result in you spending hours on your smartphone, sitting in one spot. Prolonged physical inactivity, which is a common by-product of extensive phone use, is linked to an increased risk of obesity and weight gain. A three-year study at Kent State University found that high-frequency cell phone users tended to have a higher fat mass index and reported leading a more sedentary lifestyle than their less phone-obsessed peers.
What Can You Do About This?
Now that we’ve shed light on the unexpected links between your smartphone and weight gain, it’s time to discuss solutions:
1. Mindful Eating: Make your mealtimes a no-phone zone and dedicate your focus entirely to the food you’re consuming. Pay attention to the flavor of your food, eat slowly and learn to identify when you’re satiated.
2. Healthy Sleep Hygiene: Try to establish a nighttime routine that excludes screen-time for at least one hour before bed. By doing this, you allow your body to naturally wind down and encourage better sleep.
3. Limit Sedentary Behavior: Set reminders to take regular breaks from your phone and move around. Perhaps you could stretch, do a quick set of exercises, or walk around the house. The point is to offset the prolonged stillness that accompanies phone usage.
4. Use Your Phone Wisely: Instead of letting your phone nudge your health in the wrong direction, harness its power for your advantage. Download health-promoting apps that track your meals, physical activities, and even mindfulness exercises.
While smartphones aren’t going anywhere any time soon, how we decide to use them is entirely in our hands. By being aware of the connections between smartphones and weight gain, you can make conscious decisions to manage your screen time better and adopt healthier habits. Who knows? Your smartphone could turn from a sneaky saboteur into an effective ally in your health journey!
