Maintaining an ideal weight is the result of a combination of some critical factors. It has to do with food, of course, and it is also a lifestyle. Certain essentials may be beyond your control, such as genetics, chronic illness, and need of decided medications. In any case, decreasing weight is not an easy job.
We may become overwhelmed with the vast amount of conflicting data on the “perfect” diet, or get lost in the caveats about when to avoid certain foods. And then there is the psychological viewpoint of losing weight – with very real cravings for balance food nagging away at you, how can you stay strong and force yourself to eat things you don’t want?
It may be easy to look at what you eat, and how you eat rather than completely overhauling your kitchen (at first), look on the following nine habits that can make you fat. Changing the habits one by one will jump-start your weight loss and help you find the motivation to make more changes onward.
1. Eating before bed
It’s a comforting habit to snack on something before going to bed, but this type of eating is extraordinarily mindless and seldom includes healthy food. It’s also not a necessity as long as you usually eat throughout the day. While our bodies do require some food over the night, what we had for dinner will likely enough.
Take time to get noticed whether you really are hungry at the sleeping time, or whether you are just following your habit. If your stomach is growling, it’s excellent to have a small snack – make it something like a piece of fruits or a handful of raw nuts.
2. Stress eating
People respond to stress and anxiety in two ways. Either they stop eating entirely, or they eat more than usual. Neither one is healthy for the body, nor it is good for health. It is difficult to make healthy meal choices when you’re stressed because the brain craves immediate relief via junk food, and balanced meal takes the energy.
On the other end, when you wait until you’re starving to eat, your body is more likely to hold onto that food as fat to prepare itself for further periods of starvation. An important tip is to pay attention to your fluid intake. Staying hydrated keeps you going to some extent when you’re not eating and helps to fill the stomach faster if you tend to overeat.
3. Sedentary lifestyle
There was a time in human history when we had to do a lot of work to eat much. From the time of the hunter-gatherers to the rough conditions of the Wild West, meeting our basic needs took up a lot of people’s free time and energy. Nowadays, we spend most of our time sitting because our primary concern is to earn money to buy food.
Again, there’s no easy answer, but try to look for ways to build physical activities into the things you already have to do. Remember, that exercise can be just as useful in 15-minute bursts as in a whole hour straight.
4. Overeating salt
It can be discouraging at the start of any diet plan that it takes some time to see results. However, you can see some early slimming if you pay attention to your salt intake. Too much sodium leads to fluid retention, which makes you feel bloated. Reduce salt and lose several pounds of water weight in a snap.
New studies also suggest that a high-salt diet makes you feel hungrier to eat more. An excellent way to break overall reliance on salt is to experiment with other herbs and seasonings, which can be just as satisfying.
5. Eating too fast
It may be quite strange that how fast you eat has anything to gain weight, but the problem lies in the delay between food striking your stomach and your brain receiving the message that you have. It takes about 20 minutes.
So during that time, if you’re eating too fast, you are bound to overeat. People who eat slowly and take the time to savor every bite tend to eat 1/3 less overall, without feeling hungry afterward.
6. Skipping meals
In another counterintuitive way, you might be gaining weight, skipping meals (especially breakfast) doesn’t result in fewer calories taken in over the day. For one thing, you are very likely to overeat when you eventually do sit down for a meal.
And for another, skipping breakfast tends to slow down your metabolism for the rest of the day, so that a substantial lunch or dinner lingers in the digestive tract for much longer. As research shows in the American Journal of Epidemiology, people who regularly skip breakfast are up to 4.5x more likely to be overweight.
7. Missing sleep
We all know what it feels to us daytime when we have not completed our sleep. Foggy brain, substantial body, and irritability are all side effects of missing out on critical slumber. When it comes to weight gain, it occurs because of the level of our stress hormone cortisol spikes. It negatively affects the body’s processing of sugar, and any that hangs around gets turned into fat.
Being too tired also frequently leads to poor meal choices, because it takes a little bit of energy to plan, prepare, and clean up after a healthy meal. We may also lack the power to get to the gym or be active in any way, further exacerbating the problem.
8. Forgetting What You Drank
We need to put much attention on what we drink, what we eat, for a couple of reasons. Though beverages do not fulfill our requirements like food, the calories in them most certainly count when it comes to weight gain. Drinking soda, juice, beer, and wine seldom causes us to skip a meal, even though we may have already consumed a full meal’s worth of calories in liquid form.
Proper hydration is also critical to your body’s function. Kidneys don’t function very well without enough water, which means that toxins and other wastes are not eliminated as they should be. Surplus fluid builds up in the body with these waste products, and you end up bloated and sick. No matter, what else you drink or eat, try to consume at least 2 liters of water per day.
9. Mindless Eating
And finally, we are all prone to falling into the light eating trap sometimes! Snacking in front of the television is the most common mistake, and such kind of distraction likely leads to overeating. If you know your mind won’t be ready for taking food, it’s best to avoid eating. Don’t bring a bag full of chips with you to the couch for TV time.
Weight loss is a challenge, but you only start caring to see positive results. Start to avoid these nine bad habits. Hopefully, You will feel better, lose some weight, and begin to burn fat. That can give you the motivation you need to go further. Best of luck on your journey!