Danger Habits That Make You Fatter Without You Knowing It
We all know that eating the right kind of diet and exercising the proper way is not the only factors that can affect us when we want to lose weight and be healthier. We also need to be extra vigilant of the unnoticeable yet “deadly” bad habits that we are more or less guilty of. These bad food habits are the keys in making us loose our fight against weight loss.
A Hard Habit to Break
To be completely honest with ourselves, these so called minor things that “makes you fat” are so imperceptible that we don’t even know that we are already committing it. I for one am a victim of these bad food habits myself and I can attest that they are hard to stop at first. It became less difficult as time goes by. Eventually was able to make these new changes become incorporated into my daily activities making it a common act that I now do. If I can do it so can you and here are seven major “Bad Eating Habits” that most of us are unaware of.
Remember the time when you sometimes “mindlessly” eat your way from one slice of cake to another and another until you realize that you are almost eating half of the whole cake? Well, this happens to most of us and these are the “mindless eating” that we take for granted. Here are a few other effects of this particular bad eating habit to you and your body.
Bigger Plater and Bigger portion
It’s only our natural reaction that we eat everything that is in our plate, regardless of how big or small the plate is and how many or few the quantity of the food on it. Bigger portions equals bigger food intake meaning grater change of our bodies to “carbo load”. We have to avoid consuming big amount of food just because of the size of our plate.
- Use smaller plates.
- Eat with small portions.
- Do not eat directly from the package.
Snacking in between meals is not bad. It only becomes so if you eat unhealthy and sugar loaded snacks like chocolates, junk foods, doughnuts and the likes. You need to alter the way you eat snacks into a healthier option.
- Snack with healthy food.
- Snack in a minimum amount.
- Remove unhealthy food from your pantry or stockroom.
Majority of the people who are going through a stressful or emotional situation tend to go to their “comfort food.” This is their “go-to” activity for relief and a momentary satisfaction to make them forget their problems. But what they fail to realize is that we tend to eat more when we are stressed or emotional.
- Find another outlet for your stress or emotion.
- Have a good support group with you.
Eating at a different speed can make or break your diet. Doing these two eating habit will be a problematic speed bump for your so try to avoid it.
- Eating too fast-Eating too fast makes you feel hungry even if you have already eaten. This is because your body signal’s your brain of its “sated” state at around twenty minutes. So if you eat your meal within just ten minutes, your brain will still think that you are still hungry and will signal your body to eat more.
- Eating too slow-Eating too slow can also be a problem for your body. When you take too much time eating, your body will be signaled by your brain that it is already “full” when in reality, you have not even finish half of your meal. That is why when you take too long eating, you suddenly feel full for no reason at all.
- Take smaller bites.
- Put down your spoon and fork after every three bites.
- Chew your food slowly.
- Enjoy what you eat.
- Make sure to allot a minimum of twenty minutes each meal.
Eating Junk food
Eating junk food is “ideally” not recommended if you want to lose weight. But let’s face it, why derive ourselves with our “guilty pleasures” from time to time. Losing weight should not deprive you of what you love. You can have a cheat day each week as long as you just have a scoop of ice cream or a stick or chocolate. There is really no harm in doing it and it can even be your motivation to eating healthy and getting your “reward” if you accomplish it.
- Remove most of your “guilty pleasures” from your pantry and storage spaces.
- Choose only your most “favorite” item and keep its amount to a minimum.
Disturbed eating is when you focus too much on doing one thing that you either neglect eating or you eat too much. You can either be enjoying what you do too much or you are “knee deep in thought” of what you need to accomplish. Eating should not be mixed with other activities unless it is your good old “meal time conversation.” Do your best to avoid doing these “disturbed eating” causing activities:
- Watching television whiile eating.
- Doing your work and eating at the same time.
- Eating while playing games.
Being Clueless with Food
Just because you are eating regular, organic or “healthy food” does not mean that knowing it is healthy is enough. You need to pay more particular attention to how much you eat, how you eat it and basically “what is in your food.” Here are several tips that can help you figure out what your meal is made out of:
Food labeled “Low-Fat”
Having a “low-fat” label does not mean it is healthy. Remember, each time your remove a key component in a food product, you need to replace it with another to avoid compromising the product itself. Fats is replaced by sugar (or other unhealthy component that is worse than “fats”) when it is removed from a product. This leads to our bodies either going into “sugar rush” or “rebound hunger” after eating the “low-fat” product.
- Stick with natural food.
- Choose food that make you feel “full”.
Not knowing the importance of “Nutritional Advice”
It pays to be more vigilant with what you buy. Especially if the food comes from a carton or a package. Knowing the content and nutritional value of the food you buy will help you guide yourself into making the right decision and choosing the healthier version of the food you need to purchase.
- Eat smart and choose wisely.
- Read more.
Choosing “diet” drinks
Similar to the “low fat” issue, “diet” drinks also has a one-sided factor that they tend to keep from us. These items also replace one component of their drink with another. The downside is that whatever they replace it with is twice as unhealthy as the original component that they removed.
- Focus on drinking mostly water.
- Make your own fruity drink.
- Make sure to keep your liquids healthy.
Avoiding everything related to “Fats”
Fats play a vital role if you want to lose weight and be healthy. Our body uses fats in order to get its needed energy to function properly all throughout the day. Excluding fats from your diet just because they are labeled as “fats” is not a good idea at all. Remember that there are food groups that are rich in “good fats” that your body will need every day.
- Educate yourself with food rich in “good” fats like almonds, fish (omega 3) and avocado.
- Eat the right amount of “healthy fats”.
Ignoring how your food is cooked
When we go to a restaurant and eat, we seldom think about how our food is prepared and cooked. Unlike when we eat at home, we have no control of how our food will be made. It pays to read the description of the food on the menu and how it is cooked before you choose it.
Regardless if it is breakfast, lunch or dinner, you should never skip your meals. Each major meal of the day supplies your body with the much needed nutrients, energy and “fuel” to keep it from functioning properly and healthily. Once you are unable to eat your meals regularly, it will lead to the decrease in your body’s metabolism and will have depleted energy source. In order to compensate, our brain will signal us to eat twice as much as we regularly do just to double up the “fuel” our body needs. This is the reason why we overeat each time we miss a major meal. To help prevent this you can follow these simple remedies.
- Plan beforehand of what you want to eat for each meal.
- Create easy to make meals.
- Eat in a heavy and healthy manner.
Our body’s “body clock” directs our body stops digesting food at night. The food we consume past bedtime is directly turned into unwanted fats. That is why, as much as possible, we should avoid eating during bedtime. But if we still tend to feel hungry, here are some useful tricks you can follow:
- Eat dinner meals that makes your feel “full” even if it is in small amount.
- Tell yourself that “the kitchen is closed at night”.
- Wait for ten minutes before you think of getting up and eat something because sometimes, the hunger you feel will disappear.
- If you cannot avoid your hunger, choose the right food to eat like a piece of cheese, fruit or veggie.
- Drink lots of water instead to keep your hunger satisfied.
Sleeping also plays a major role if you want to stay healthy and lose weight. Not only will sleep rest and replenish your body, it will also aid in proper digestion of the food you will eat. There are two major issues when it comes to sleeping:
Sleeping too much
Sleeping too much (8 hours or more) slows down your body’s natural metabolic function. Instead of your body already working to shed off those extra pounds or digesting the food you have eaten, it has a harder time processing the food you ate because it remains stationary. Instead of helping your body to function properly, you are unknowingly preventing it from doing its job properly.
Sleeping less (around 5-6 hours) also affects how your body copes up with your daily activity, including eating. Since your body lacks the rest it badly needs, it will look for other sources of energy just to “keep on going”. In response, you brain will signal you to become hungry more often than usual to compensate for the lack of energy your body has. This will make your body gain weight faster.
- Get the right amount of sleep (6-8 hours).
- Keep your sleep in a routinely fashion.
- Make sure there are no distractions at your bedside
Uneven Liquid Intake
The amount of liquid you ingest, be it juice, alcohol or water, will affect how your body will digest the food you eat. The more water we drink, the healthier our bodies will become. It will even aid in proper digestion and metabolism of the food that we eat. So an alteration of the amount of liquid we ingest will greatly affect our body and how it works.
- Make water your primary liquid source.
- Avoid too much sweet liquids like instant juice, processed drinks and the likes.
- Stick with mild liquors in minimal amount. A light beer or and red wine with a maximum of one glass a day are good examples.
There are a lot of possible candidates I can think of when I mention “companion”. It can either be a person or a thing or even an activity. Here are some examples of unwanted companions and how you can resolve your issues with them:
“Birds of the same feather, flock together” and “Show me who your friends are and I’ll tell you who you are” are some of the most famous sayings that describes your relationship with your friends. This includes your diet and how you manage your lifestyle. If you have a group or friends who are most likely to ignore their health and just indulge in eating, then you are more or less like them as well.
- Instead of eating out, find other healthy and active alternatives for your bonding.
- Encourage each other to become fit and healthy again.
- Be each other’s “go to” person for losing weight. Be each other’s strength and driving force to become healthy and fit.
Too much use of the weighing scale
A weighing scale at home is like an addictive drug that you sometimes cannot help yourself but to use it each time you see it. It is not a bad thing to do so, but if you are trying to lose weight and check you progress every day, then it can be a bit of a problem. Sometimes, when we see there is no progress in our effort to shed off those extra pounds, we tend to lose our motivation. But we also need to understand that we do not simply lose weigh in just a span on one day. We need to give it time and patience.
- Remove the scale from areas of your house you are always present in (bathroom and bedroom).
- Put the scale in your kitchen or near your pantry or refrigerator (to be a reminder for you that you are on a diet).
- Have a fixed schedule of when you will weigh yourself (once a week, same day with the same set of clothes).
Trying to remove your bad food habits is a really difficult task to accomplish and I have been there. But it is not “impossible” to accomplish. All you need to do is to become extra vigilant and careful of what you are doing, what you prepare and most especially, what you put in your mouth. Remember, it takes a total of seven days to break a habit and twenty one days to make a new one. So better have the right amount of patience and perseverance and stay focused on your goal to becoming healthy and fit.