It’s not just what you eat that might make you gain weight; it’s also how you eat it. That is to say, your bad eating habits—those things that are so established in our routines that we don’t even realise we’re doing them—play just as important a role in weight management as the meals you’re consuming.
That’s fantastic news, because if you can recognise your bad eating patterns, you can entirely change the trajectory of your health. If you change just a couple of these unhealthy eating habits on a daily basis, you’ll be well on your way to a flatter stomach in no time!
1 You don’t eat
According to a national poll conducted by the Calorie Control Council in 2011, 17% of Americans admitted to missing meals in order to lose weight. The problem is that missing meals, especially breakfast, increases your chances of becoming obese.
According to a study published in the American Journal of Epidemiology, those who skip breakfast are 4.5 times more likely to be fat. Why? Skipping meals causes your metabolism to lag and your hunger to increase.
This puts your body in fat-storage mode and makes you more likely to overeat at the next meal. Don’t say you don’t have time for breakfast; these overnight oats make it simple!
2 You don’t eat dinner till after 9 p.m
No, it’s not because your metabolism slows down after a certain amount of time has passed—this is a widespread dietary myth. According to a study published in the journal Appetite, late-night eaters are more likely to gain weight than those who take advantage of the early bird special.
It’s not because they don’t burn calories as quickly; it’s because night owls are more prone to binge eat (after starving themselves since lunch) and eat unhealthy, high-sugar, high-fat items to fill their growling stomachs.
These foods such as candy,high fat fries,pizza and burgers,will not only gain weight, but will also make it difficult to fall asleep. And, in case you didn’t know, getting adequate sleep is one of the keys to losing ten pounds.
3 You keep unhealthy foods within easy reach
Our houses are full with hidden eating traps, and something as basic as the size of a bowl can have an impact on how much you eat.
In a study conducted at Google’s New York headquarters, for example, placing M&Ms in opaque containers rather than glass containers and giving healthy snacks more prominent shelf space, 3.1 million calories were reduced in the participants diets in a period of only seven weeks.
So, how does this affect your weight? The moral of the story is clear: To begin reducing weight and making better choices, clear unhealthy food from your counters.
4 You consume far too much food in a short period of time
If you have one major fault in your physique, this is it: It takes your stomach 20 minutes to signal your brain that it’s had enough.People who eat slow,tend to consume 66 calories less each meal than those who eat quick,but at the same time,felt they consumed more, according to a research published in the Journal of the American Dietetic Association.
You might be wondering what 66 calories are. You’ll drop more than 20 pounds a year if you can do that at every meal!
5 You put too much restriction on yourself
That’s a tragedy waiting to happen. When you don’t feel like you can have something decadent every now and again, it might lead to difficult-to-control urges. So go ahead and eat that dish you’ve been eyeing—as long as it’s not a cheat meal.
6 You have your lunch at your workstation.
You may assume it is beneficial to your hourly wage or to impress your employer, but eating lunch at your desk is bad for your waistline. You aren’t the only one who behaves in this manner. According to research from the NPD group, about 62 percent of working Americans eat “al-desko.”
The problem, according to a 2013 study published in the American Journal of Clinical Nutrition, is that you’re eating while distracted, which can lead to you ingesting up to 50% more calories than you intended.
Instead, take a break and eat in the breakroom, a local park, or even a restaurant.
7 You virtually usually order a meal in a package.
When compared to buying a la carte, ordering a “combo” or “value meal” adds a hundred or more calories to your diet, according to a study published in the Journal of Public Policy & Marketing.
Why? Because you’re more likely to buy more food than you need when you order things in bulk. If you order your meals in portions, you’ll receive more bang for your cash. You won’t be tempted by pricing techniques designed to squeeze a few additional pence from your pocket if you do it this way.
8 You eat when you’re stressed.
You manage to avoid the office candy bowl, which is commendable—especially on very stressful days—but you need to vent your frustrations in some way. If you don’t, you risk developing chronically elevated cortisol, which can lead to sleep and immunological problems, blood sugar abnormalities, and weight gain.
9 You eat your meal in front of the TV.
Obese persons who cut their TV viewing time in half burned an extra 119 calories per day on average, according to a University of Vermont study. Every year, that’s a 12-pound weight loss!
Even simple housework, such as multitasking while watching TV, can help you burn more calories. Additionally, if your hands are occupied with dishes or laundry, you will be less likely to snack mindlessly, which is another big occupational danger associated with watching TV.
10 At a time, you eliminate entire food groupings
Proceed with caution if you’ve recently joined the Paleo or low-carb craze. Diets that eliminate entire food groups frequently fail to provide the balance and moderation that we require to maintain a healthy, long-term eating plan. Furthermore, dieters who adhere to these diets may be at risk of dietary shortages, which can be harmful. Alternatively, you may become bored with your restricted diet and eventually overeat.
11 You eat out the most of the time.
You’ll save both money and calories by doing so. Numerous studies have shown that restaurant food is high in calories and salt, which causes tummy bloating. Both of these measures can be reduced by cooking your own meals.
In fact, researchers from Johns Hopkins University discovered that those who cook at home consume approximately 200 fewer calories than those who eat out frequently.
12 When you eat, you must stand.
Walking meetings are fine with us, as long as they aren’t lunch meetings. People who stand while eating eat 30% more at their next meal than those who sit, according to studies. Researchers believe it’s because our bodies mistake a standing meal for a “false meal,” causing us to overeat later in the day.
13 You use enormous dishes to eat from.
According to one study, 98.6% of obese people choose larger dishes when given the choice. More food, more calories,more fat.Choose smaller serving dishes to keep your quantities under control. You can always return for more if necessary.
14 From the table, you serve yourself.
Instead of serving food buffet-style or family-style, serve it from the kitchen. According to a study published in the journal Obesity, people consume 35 percent more calories over the course of a meal when food is served from the dinner table.
People are hesitant to return for more when an additional helping means leaving the table.
15 You have a sporadic eating pattern.
Your metabolism can be slowed by a sporadic eating routine. Women who alternated between eating low- and high-calorie meals were less satisfied with their bodies, according to research from Liverpool’s John Moores University.
However, variable meal sizes aren’t the only thing that might throw your weight-loss plans off. Mice fed high-fat meals on an irregular basis gained more weight than mice fed a similar diet on a daily basis, according to a Hebrew University study published in 2012.
What’s the next step for you? Calculate how many calories you’ll need to lose weight and split that figure evenly across your three, four, or five daily meals and snacks. Aim for a same portion size for each of your meals, and eat them at around the same time each day.