Maybe you recently shed some pounds, but you still can’t seem to lose weight. The old adage, “If you find yourself in a deep hole with a shovel, don’t dig anymore.” sounds familiar to you. However, most of us keep standing in that hole every day with the shovel when it comes to weight loss, and we can’t bury the habits that make you gain.
No matter how cautious we are about what we eat, we find ourselves breaking over to indulge in a dessert we know we shouldn’t have and feel guilty about later. You will be pleased to know those are the habits we should be least concerned about. One slice of pie with 500 calories isn’t going to make the scale move. It may be some bad habits that make you fat that you do daily, that you are not consciously aware of that decides whether the scales tip up or down.
You should take this as a relief because if you can determine the small habits in your lifestyle making you gain weight, you can change the habits that make you gain without much effort. These are commonly 14 easy to break bad habits identified by the editor of Don’t Eat This.
1. You Eat Low Fat or Fat Free
It may sound like an oxymoron but the low fat or fat free products you buy are among the habits that make you gain. These types of products don’t save you as many calories as you think. These foods are mad with a low-energy carbohydrate which gives you a sugar rush, and they cause you to feel more hungry later. Studies from the University of Alabama concludes foods with 43% carbohydrates satisfy your appetite more and had a less negative impact on blood sugar levels than a food product with 55% carbohydrates. This way, your body stores less fat and you stay fuller longer.
2. You Don’t Pay Attention to Nutrition Advice
Congratulations, if you are reading this. You are already breaking habits that make you fat. When dieters in Canada received tips on easy to break bad habits that cause weight gain and may be some bad habits they weren’t aware of, they took the advice. It should come as no surprise the ones that didn’t receive the tips didn’t change anything they ate.
3 You Don’t Sleep Enough or You Sleep Too Much
The research team at Wake Forest found that dieters who got less than 5 hours of sleep gained 21% more weight and those who slept more than eight hours gained a little more than that. Aim for six to eight hours of sleep to maximize weight control and read ‘8 Ways to Lose Weight While You Sleep’.
4 You Dine Out
Chips, biscuits, and bread sticks may be free at your favorite restaurant, but in a sense, you still pay for them. Whether you eat a Cheddar Bay Biscuit from Red Lobster or bread sticks from Olive Garden, you are eating an extra 150 calories. An extra 150 calories over three meals total 450 calories, which is the same amount in an order of tortilla chips at your local diner. Think of them as junk food on steroids, since they have little nutritional value.
5. You Drink Too Many Soft Drinks
The average American drinks a gallon of soft drinks every week. It is often one of the overlooked habits that make you gain. Why do we say this is bad? A study conducted in 2005 concluded only one or two soft drinks daily can increase the risk of obesity by 23%. And don’t think diet soft drinks are better. See ‘Amazing Things Your Body Does After Giving up Soda.”
6. You Skip Breakfast
The Calorie Control Council found 17% of Americans admitted to skipping meals for weight loss. Skipping meals may seem like a sensible thing to do to cut calories. However, not eating meals causes you risk of obesity to increase, especially if you skip breakfast. When you skip meals, your metabolism slows, and you are hungrier later because the body is in the primary fat storage phase.
7. You Eat Too Fast
Among the habits that make you fat is eating too fast. A study produced by the American Dietetic Association found participants who ate slowly consumed 66% fewer calories. You may think that’s isn’t much, but it makes a difference. Multiply 66 times three meals a day, and you’ll lose an additional 20 pounds a year.
8. You Spend Too Much Time in Front of the TV
Research conducted by the University of Vermont concluded Americans who cut TV watching in by 50% burned an extra 119 calories daily. That totals 12 pounds yearly, and you can increase this by multi-tasking, such as light housework while you watch TV. Doing tasks will keep your hands busy to prevent mindless snacking.
9. You Buy the Combo Meal
Studies have concluded you gain an extra 100 calories by ordering combo meals compared to a la carte’. This happens because you order more food than you need when it comes bundled. Buying a piecemeal ensures you won’t fall for over-priced food items designed to take extra change from your pocket. Click to see what experts eat in fast food restaurants.
10. You Eat Facing the Buffet
Studies conducted by Cornell University discovered 15% of overweight diners sat at a table facing the buffet. Opt for a seat where you face the rear to avoid temptations.
11. You Drink From Plastic
Hydration is important for many body functions, but you should consider tossing the plastic bottle of Poland Spring and exchange it for reusable that is free from BPA, or bisphenol A. BPA can decrease fertility and has shown a link to obesity. Harvard proved this to be true from a study showing people with higher amounts of BPA in the urine had larger waistlines and the greatest risk of obesity.
12. You Don’t De-Stress
Maybe you recently shed some pounds and you’ve managed to avoid the tempting candy dish in the office, even if you’re stressed. However you still have to reduce stress levels or you raise your cortisol levels, as well as increase your risk of blood sugar issues. Dr. Lori Zanini from the Academy of Nutrition and Dietetics says reducing stress is not one size fits all, so you have to find what relaxes you. This could be yoga or giving up technology for an evening.
13. Your Diet Isn’t Moderated
Be cautious if you just started a popular diet like the Paleo. Zanini cautions diets like Paleo or low-carb diets don’t have room for moderation we need for a life of healthy eating. In addition, it can cause serious nutrition deficiencies that lead to overeating, and dieters often get bored of the diet.
14. You Overcook
A healthy meal does not mean to forgo portion control. Even the healthiest low-fat or fat free dishes may have high amounts of calories. Lean protein should equal the weight of a cell phone, and the veggies should cover half the plate