In today’s world, smartphones, tablets, and computer screens have become an integral part of our lives. It’s hard to imagine the last time you spent an entire day without them.

Whether it’s choosing the right song for a workout or finding the ideal show to watch during a meal, living without screens seems nearly impossible.

However, we all know how bad it is for our eyes to stare at a screen all day, but is it making you gain weight? Well, experts and studies say ‘yes’,

‘Indians spend 7.3 hours on their phones every day’

The Internet is one of the main reasons why people spend so much time on their screens. Let’s take a look at some statistics:

• Around 75.15 crore Indians will be using the internet in 2024.
• Our internet penetration is around 52.4 percent of our population.

• Data from a recent report by RedSeer Strategy Consultants also reveals that we Indians spend around 7.3 hours of our day on our phones.
• This number is higher than Chinese and Americans, who spend an average of 5.3 and 7.1 hours on their phones, respectively.

The connection between screen time and weight gain

How many times have we spent our whole day or a good night’s sleep watching the new release of our favorite series? If you do this too, you are not alone.

But according to studies conducted in the 1980s, increasing your screen time is responsible for increasing your weight, and experts agree with this.

For example, a 2017 study shows that 60 percent of children aged 10 to 15 in the United States are obese and spend excessive time watching television.

Other long-term studies have shown that watching more television in childhood increases the risk of obesity in adulthood.

Nowadays, this percentage is probably much higher because of the increasing use of mobile phones in addition to television.

‘There is no energy balance’

One of the most effective ways to lose weight is to create a calorie deficit in your diet and burn more calories than you are eating.

However, according to the World Cancer Research Fund International, when we use our phones, or use our screens, there is no balance in the amount of energy used.

This makes it difficult to burn the energy obtained from the food we eat, resulting in obesity.

“Being inactive can disrupt our normal hunger signals and lead to passive overeating. Screen time may also increase exposure to marketing for weight-increasing foods and drinks. Screens themselves do not contribute to weight gain, but increased screen time is indicative of an overall inactive lifestyle,” says the study conducted by World Cancer Research.

We eat more in front of screens

Since the advent of cinema and cinema culture, eating popcorn or food while watching a movie has become a tradition. This later turned into a habit of always eating your food while having entertainment- be it watching television or OTT.

But Mehzabeen Dordi, a clinical psychologist at Mumbai’s Sir HN Reliance Foundation Hospital, says eating in front of a screen often leads to “mindless eating”, where a person is not fully aware of how much they are eating.

“This can lead to overeating and subsequent weight gain. Being distracted by screens can also interfere with the body’s ability to accurately signal satiety, causing a loss of connection between hunger and satiety signals,” says Dordy.

According to Dordy, the need to eat while watching TV or engaging with other screens is mostly driven by our brain. This is because we mostly consume content passively, which can lead to boredom or a desire for additional stimulation.

“Eating can become an automatic, unconscious response to this need for stimulation,” says Dordy. “In addition, the act of eating, especially high-calorie and highly palatable foods, can release dopamine in the brain, creating a rewarding feeling that people subconsciously seek.”

Food commercials and reels make us crave for more

Nowadays people like to watch their favorite shows or movies while eating. In fact, not only adults, but small children also enjoy screen time while eating and often watch their favorite shows (read: Cocomelon).

Meal times have seen a dynamic change from eating with family to eating alone, owing to the rise in nuclear families and children moving to metros for jobs. Eating alone often leads to more time spent on screens, especially while eating.

“Sitting idle and watching food advertisements on screens can lead to unhealthy cravings for junk food,” says Jinal Patel, a dietitian at Zinova Shalby Hospital in Mumbai.

Jinal further adds that sitting in front of a screen for long periods of time without taking a break can slow down our metabolism, which can lead to unintentional weight gain.

This may increase the risk of:

• high cholesterol levels
• high blood pressure
• heart disease
• diabetes

‘We chew less’

According to experts, eating in front of a screen can harm your stomach more than you think, leading to weight gain. Dr Nishant Nagpal, Director of Gastroenterology at Fortis Hospital, Noida, blames our habit of not chewing our food for this.

Dr Nagpal says, “When we eat in front of a screen, we generally swallow the food. We generally don’t chew it properly. In school, we are taught that you should chew your food 32 times, but if you sit at a table and look at it while eating, you can chew it about 12 to 16 times. But when you eat in front of a screen, you only chew it 5-6 times.”

Chewing food is important because it breaks down food into smaller pieces, making it easier for your stomach’s gastric juices to digest it.

This process enables your body to absorb nutrients and fluids more effectively.

In addition, chewing releases enzymes and hydrochloric acid in your body that help break down food. Inadequate chewing can impair nutrient absorption and lead to gas and bloating.

So, the next time you plan to spend the whole day in front of a screen, remember to take small breaks and put your phone or screen away while eating.