Overeating and weight gain are caused by more than simply a lack of willpower. It's sometimes the stealthy bad habit you picked up without even realizing it, like rushing out the door without breakfast some mornings or chewing chips while watching your favorite TV programme. The next thing you know, one little unhealthy behavior has added up to a significant amount of weight gain. Worst of all, you may be completely unaware of what you're doing to your nutrition.
Here are some fast remedies for some of the most prevalent dietary and lifestyle behaviors that might lead to weight gain.
Jump to:
- 1. Mindless Eating is a bad habit
- 2. The Bad Habit: Eating Late at Night
- 3. The Negative Habit: Constant Snacking
- 4. Breakfast Ignorance is a bad habit
- 5. Emotional eating is a bad habit
- 6. Eating too quickly is a bad habit
- 7. Not Getting Enough Sleep is a Bad Habit
- 8. Vegging Out With Video Games Is A Bad Habit
- 9. Eating Junk Food is a Bad Habit
1. Mindless Eating is a bad habit
Brian Wansink, PhD, a Cornell University food psychologist, revealed that the bigger the dish or bowl you eat from, the more you unconsciously ingest. Wansink discovered in recent research that moviegoers who were given extra-large containers of stale popcorn nonetheless ate 45 percent more than those who ate fresh popcorn from smaller containers carrying the same quantity.
The Solution: Consume food from smaller plates. Try using a salad dish instead of a huge dinner plate, and never eat directly from a container or box.
2. The Bad Habit: Eating Late at Night
According to diet mythology, eating late at night is virtually never a smart idea if you're trying to lose weight. Despite the fact that many experts believe this ancient adage is fiction, recent animal research supports the notion that it's not only what you eat, but also when you eat that matters. Mice fed high-fat diets during the day (when these nocturnal animals should have been resting) acquired considerably more weight than mice fed the same diet at night, according to Northwestern University researchers.
The Fix: Is this a diet take-out joint? After supper, tell yourself that the kitchen is closed for the night and wash your teeth - a freshly cleansed mouth will make you want to eat less. Wait 10 minutes if you are hungry. If you're still hungry, grab a little snack such as string cheese or a piece of fruit.
3. The Negative Habit: Constant Snacking
Snacking around the clock, generally on high-calorie items rich in empty carbohydrates, is a terrible habit that many people have. It's not only an issue for adults, according to new research from the University of North Carolina: youngsters are eating more and more harmful junk food like salty chips, drink, and sweets.
According to Jessica Crandall, RD, a spokesman for the American Dietetic Association, keep only nutritious snacks within reaches, such as hummus, carrots and cucumber slices, air-popped popcorn, yogurt, and almonds. Don't have potato chips or cookies on your desk or in your cupboard that you know you'll eat.
4. Breakfast Ignorance is a bad habit
You know that breakfast is the most essential meal of the day, yet you may decide that you don't have time to eat since you have so many other things to accomplish. When you miss meals, your metabolism slows down, according to Crandall, and breakfast offers you the burst of energy you need to get through the day. You'll probably overeat later if you don't get this fuel. Over a two-year period, Chinese kids who missed breakfast acquired much more weight than those who ate a morning meal, according to new research.
The Solution: Have healthful breakfast items on hand that you can eat on the go, according to Crandall. If you're short on time, go for simple options like whole fruit, yogurt, homemade cereal bars, and smoothies.
5. Emotional eating is a bad habit
You've had a difficult day at work, so when you come home, you open the refrigerator and eat something unhealthy – hardly a smart diet approach. "As a coping strategy, you put food in your mouth," Crandall adds. A lot of studies show that people's emotions, both happy and negative, might encourage them to eat more than they should, which is a common weight-loss roadblock.
The Solution, according to Crandall, is to find a new stress reliever. "If you're stressed out at work, go for a walk instead of eating or phone a sympathetic buddy when you get home." "she proposes "You may let off steam and relieve some of the pressure on your shoulders." You may do anything you want as long as it keeps you away from the kitchen.
6. Eating too quickly is a bad habit
Whether you're snacking or eating a meal, wolfing down your food doesn't allow your brain time to catch up with your stomach. It takes 15 to 20 minutes for your brain to register that you're full after you've begun eating. If you consume your meal in less than 10 minutes, you may consume much more than you need. Japanese researchers discovered that eating too rapidly was highly linked to becoming overweight in a survey of 3,200 men and women.
The Solution: To eat more slowly, put your fork down between bites, take smaller chunks, and digest each mouthful completely. Additionally, drinking water during your meal can assist you in slowing down and feeling fuller.
7. Not Getting Enough Sleep is a Bad Habit
Is it possible that not getting enough sleep would sabotage your weight-loss efforts? Yes, according to a new study conducted by Tokyo experts. Men and women who slept five hours or less per night were shown to be more likely to acquire weight than those who slept seven hours or more each night.
The Solution: Create a daily schedule for yourself, and try to go to bed and get up at the same time every day, including on weekends. Keep the room dark and cosy, and avoid watching TV or using computers for at least an hour before going to bed. If you need more reason to go to bed early, keep in mind that the better you sleep, the better the number on the scale will be in the morning.
8. Vegging Out With Video Games Is A Bad Habit
If you're watching TV, sitting in front of a computer, or playing video games, you don't only have to worry about mindless munching in front of the screen. According to recent research, youths who spent one-hour playing video games ate more the remainder of the day, resulting in a weight increase. The researchers aren't sure why boys who play video games eat more, but they believe that sitting in front of a computer all day might have a similar impact on adults, leading to snacking.
The Solution: Take regular breaks from your computer - every 15 to 30 minutes, stand up and walk about the room or workplace. When the workweek or your favorite TV programme has ended, remember to keep track of what you eat so you don't overeat.
9. Eating Junk Food is a Bad Habit
You already know that junk food is bad for your waistline, but the consequences might be far worse. Several animal studies have shown that high-fat, high-sugar diets are addictive to rats' brains, similar to cocaine or heroin. Another research discovered that consuming comfort food really makes people feel happy.
The Solution: Eliminating your favorite pleasures from your diet will just make you desire them more. The secret to weight reduction success is to figure out what you actually desire and then eat it in moderation as occasional treats rather than every day.
