Did you know that the size of the plate you eat with can be as important as the portion on it? Or that sharing photos that look delicious with sugary and fattening foods could lead you to eat more? Keep reading and know some of the habits that could be keeping you from losing those extra pounds, or maybe even causing you to gain weight. Are there other habits that you think should have been included in this list?
Are you struggling to lose weight? Or maybe drop a few kilos to get back up soon? It is possible that you have some bad habits that are sabotaging your efforts.
1. Not Knowing How Many Calories Consumed
According to the National Center for Health Statistics (NCHS), 62% of adult Americans lived with overweight in the year 2000, and above 46% in 1980. The United States Department of Agriculture (USDA, for its acronym in English) found that the number of calories Americans consume was increased by 530 calories per day between the years 1970 and 2000.
Although several factors can be determinant to gain weight, in the end the cause is attributed to consuming more energy than it is used. Many people are in the dark regarding the number of calories they consume. Do you know how many calories are you eating per day? Consider using MyPlate or any other calorie counting application that can help you focus.
2. Eat Over Giant Dishes
When it comes to dishes, size does matter. Our eating behaviors are often based on what we see, such as the size of our plates and bowls, to tell us how much to eat. According to a study published in the Journal of Nutrition, portion sizes of pre-packaged foods and popular dishes are 25% larger in the United States than in France, where obesity levels are lower. One study found that 54% of Americans say they leave the plate (which is larger today) clean.
SOLUTION: If your cabinets in the kitchen are full of large plates, it’s time to fill them with smaller plates. When your plate looks full (even on a smaller plate), you will be less likely to feel that you have not eaten enough even though your portion is smaller.
3. Go Shopping Without a List
Going shopping spontaneously is a way to spoil the efforts you have devoted to losing weight. Planning is half the battle. View your shopping list as your weapon against weight gain. When you make a list, you reaffirm that you are committed to losing weight. Without it, you open yourself to temptation.
SOLUTION: create a list, stick to it, and let it guide you! Do it during the weekend, when you have a moment to think and plan your dinners and meals for the next few days. Once you have the created strategy of what you plan to cook, you can start with your list.
4. Not Having a Food Plan
Planning and being prepared is essential. SOLUTION: Follow a healthy eating plan, whether it is three main meals with two snacks, six small meals or even intermittent fasting.
Prepare your food and snacks for the week from Sunday, and separate them in your refrigerator in containers. You can boil six or seven eggs, and keep them in the refrigerator for breakfast or feeding between meals. You can also consider cooking a substantial portion of oatmeal, and measure it in small portions in plastic-covered bowls in your refrigerator. You can reheat them in a minute in the microwave on Wednesday morning.
5. Eating Outside Very Often
When the USDA mentions that the number of calories that Americans consume went up by 530 calories per day between the years 1970 and 2000, their report indicates that the level of occasions in which Americans went out to eat out in restaurants also increased considerably during that time. period. The data suggest that when you eat out two things happen: either you eat foods with a higher caloric amount, you eat more, or both. In addition, the report warns that this trend seems to continue growing.
SOLUTION: the best way to put an end to extra calories is to start cooking at home. And when you go to a restaurant, be sure to choose healthy menu options, and remember to be moderate with portions. In restaurants, the portions tend to be very large but you do not need to eat everything that is served on the plate. Sharing a dish with someone is a good option.
6. Eat Distracted
Tweeting? Sending text messages or emails? watching TV? According to research published in February 2013 in the American Journal of Clinical Nutrition, those who eat distracted are likely to consume up to 50% more calories. Eating while distracted causes one to eat more at the next food or snack because the mind does not fully record what was eaten during the meal.
SOLUTION: consider that your goal is to enjoy the food and nothing else. Just focus on eating. If this sounds very difficult at first, start by making an attempt during dinner. Turn off the TV, iPad and phones while you’re at the table. Relax, eat in small bites, chew carefully and make sure you enjoy your food consciously. That way, your mind and body can be satisfied and you will consume fewer calories.
7. Not Using a Scale and Regularly Checking Your Weight
Have you had the scale forgotten? Are you convinced that knowing how much weight will discourage you? If that is the case, you have “pes-itis”, the word we use to describe when the balance is avoided.
SOLUTION: Some studies have found that when it comes to losing weight, weighing regularly can help you lose weight. You should not let the number that the scale throws affect your commitment to yourself or your self-esteem. Your scale can be a useful tool to maintain or lose weight. Remember that it is normal to have daily fluctuations in your weight. Do it in the morning, and always remember to use the same scale.
8. Share Food Photos Online
The Pinterest.com website should come with a warning: “Pinterest will whet your appetite … and probably make you fat.” But what does Pinterest have to do with the extra kilos? The most popular themes on Pinterest include food, and as you might expect, the most popular pins are usually the entrances, main dishes, desserts and more tempting beverages. According to some research, people who most battle with their weight are more susceptible to their environment, including images of food that can encourage them to eat even when they are not hungry.
SOLUTION: in advance you are already exposed to so many junk foods in real life, do not make things worse by appealing to beautiful images that turn into caloric bombs. Erase the decaying pins and boards and motivate yourself by creating some new healthy foods that will inspire you.
9. Consume Liquid Calories
When was the last time you thought, “I REALLY need to drink this?” Just by observing your drinking patterns, researchers can tell you if you are at risk of gaining weight in the future. Too many liquid calories are related to obesity and type 2 diabetes.
SOLUTION: Hydrate with water or seltzer before drinking or consuming other beverages. Try to avoid diet sodas, as they increase your desire for additional sweets. Enjoy coffee and tea free of calories, as they provide you with beneficial antioxidants, but forget about the creamy coffee (with milk) or with details like caramel or whipped cream placed on top that can add hundreds of calories.
10. Night Catchiers
Is a calorie a calorie? The truth is that it depends on when it is consumed. Eating bites at night is one of the worst habits. Studies show that people who eat most of their calories at night are more susceptible to being obese compared to adults who consume most of their calories during the day. In fact, the researchers found that eating after 8 p.m. it increases body weight and correlates directly with the total daily energy intake, regardless of the time the subjects went to bed or the number of hours they slept.
SOLUTION: jump the madness of eating at night. Eat foods rich in fiber. Plan your dessert or snack of the night in advance, and avoid nibbling purposelessly on the couch.
11. Eliminating Carbohydrates
Many fad diets blame carbohydrates for the obesity crisis. The truth is that our bodies really need carbohydrates since they are the main source of energy in our diet. Rather it is when we eat more carbohydrates that we can be harmed.
SOLUTION: the important thing is that you choose healthy carbohydrates that add nutrients and fiber to your diet. This means whole grains, vegetables, fruits and beans. Avoid carbohydrates that are easily digested from refined grains such as confectionery, sugary sodas, and other highly processed foods, since these can contribute to weight gain, interfere with weight loss, put you at risk for diabetes and heart problems. heart.
12. Perfect Eating Syndrome
You do not have to eat “perfectly” to lose weight. Those who do diets frequently, often adhere to strict all-or-nothing programs that are very restrictive and unrealistic. Eventually, most of us, even those with great willpower, will succumb.
SOLUTION: Instead of thinking about a strict eating plan that does not fit your lifestyle, focus on strategies that you can live with realistically. The way you deal with a bad day, week or month helps predict your success. Those individuals who can lose a few pounds and maintain lost weight can be flexible enough with themselves to resume the pattern of healthy eating.
13. Dangerous Friendships
Yes, you read well. Studies show that obesity can be “contagious” in the sense that people within the same social networks share many of the same habits. One study in particular found that obesity was: 57% higher if a close friend is obese, 40% higher if a brother is obese, or 37% higher if a couple is obese.
SOLUTION: we want to accept our friends as they are (regardless of their size), however it is essential to be aware that we can subconsciously be adopting their behaviors. Chat with friends that you think may be open to adopting healthy behaviors with you. Also, join a gym or sports club, where you will be open to the opportunity to meet people who share your desire to be healthy and active.
14. Devouring Your Emotions
Do you swallow your sorrows with food? Maybe you choose to eat snacks at work because you’re stressed or bored. Maybe you eat at night because you’re alone. These are situations in which you are not hungry, but you end up dealing with your emotions through food.
SOLUTION: be aware of your food. Raising awareness by feeding you allows you to be present in the moment, even when you eat. This will help you to realize when you are really hungry compared to the times when your emotions may be pushing you. Keeping a journal allows you to express your emotions on paper, it is a useful tool to overcome emotional feeding. When you feel like eating to fill your emotions, have a plan in hand to fill the gap with something other than food.
15. Too Much Sugar
There is no doubt that we like sweets, we are programmed for it. But some of us are more susceptible to feeling “addicted” to certain sweet foods or to feeling intense desire to eat. These people are often overweight and tend to satisfy the desire to eat with sweets.
SOLUTION: eliminate the habit of drinking soda. Sodas and other sugary drinks provide half of all the added sugar in the American diet. Also, avoid sugar substitutes (and diet sodas). Calcium free sweeteners can even induce cravings for sweet food. Check the labels to make sure you’re not ingesting a lot of added sugar from packaged foods. When you have a craving for something sweet, choose naturally sweet foods, like fruits!
16. Supporting Yourself in “Dietary” Foods
If you expect “dietary foods” to do magic in your body to eliminate the extra kilos, you are wrong. Expensive dietetic foods, sugar substitutes, foods with “reduced fat”, diet sodas and other foods with reduced calories are not necessary to lose weight, and in addition, they are not always associated with successful weight loss. Many studies suggest that sugar substitutes interfere with the body’s natural mechanisms to regulate caloric intake.
SOLUTION: the best way to lose weight is by eating unprocessed foods, such as fruits, vegetables, whole grains and lean proteins in moderation. Losing weight and maintaining lost weight requires a commitment to eating with controlled portions and regular exercise.
17. Do not Sleep What’s Necessary
The lack of sleep could be sabotaging your efforts in the fight of weight loss, not enough sleep can actually lead you to gain weight. If one does not sleep enough, the balance of the hormones that generate appetite is affected, increasing the hormone ghrelin, responsible for opening the appetite and suppressing the hormone leptin, responsible for making us feel full. So you feel more hungry and you crave fast calories from foods like carbohydrates and fats.
SOLUTION: try to get at least 7-8 hours of sleep every night. Go to bed and get up at the same time each day, even on weekends, holidays and days off. Make your bedroom a pleasant place to sleep. Get curtains that block light, a fan that creates dim sound, or headphones to minimize distractions and get a good night’s sleep.
18. I do not have time for the exercise
Do not have time to devote to the exercise? Lack of time is the most common explanation adults give when asked why they do not exercise. The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise per week. SOLUTION: if 20-30 minutes per day sounds like a very big commitment, try to take the stairs instead of the elevator or go for walks during your lunch hour. Remember, any amount of exercise is always better than being sedentary. As you gradually do more of what you do today, you are moving forward.