Weight gain is a serious issue that will not only affect your confidence but also your overall health if you are not careful.
But what is causing you to gain this weight? Read on to discover some of your everyday habits that are making you fat.
Habit #1: You drink soft drinks
Soft drinks are full of sugar that are full of what I would call “empty calories”, which are calories that serve no nutritional benefit.
These extra calories can play havoc with your weight, and since sugar is highly addictive it is likely that if you drink soft drinks it is not just the one.
Even the diet alternatives are best avoided too, as research has shown that tasting something sweet but subsequently not getting the actual sugar will only leave you craving sugar even more.
Habit #2: You eat only low fat foods
Often you will find that low fat foods are lacking essential nutrients that your body requires, such as protein for example.
Also, you will need to be careful when picking these foods as often they are full of sugar to make up for the lack of taste due to the lack of fat present.
The truth is that our bodies require all types of nutrients, even fats. So choosing low fat may not be the best option.
Habit #3: You skip meals
You may think that skipping meals is a good way to avoid consuming excess calories, but what actually happens is that you will make up for it on the next meal, where you will probably over-indulge.
Starving yourself will also result in your metabolism slowing, which will make burning calories much more difficult.
Habit #4: You buy large packets
Of course large “family sized” packets are cheaper to buy than regular sized, but once you open them chances are you will not stop eating until the packet is empty.
If you have no will power then sometimes it will be best to spend a little more for smaller packets.
Habit #5: Your diet lacks protein
Protein is an essential nutrient for anyone who wants to successfully lose weight.
That is because it is slow to digest so will help to keep you feeling fuller for longer, plus as it is hard to digest will use up calories doing so.
Protein is also a good energy source, and as the energy is released slowly you will not suffer the sugar high and subsequent crash you would associate with other food types.
Finally, if you are planning on working out then protein will help aid recovery, as it will repair the damaged muscle fibres torn during exercise.
Habit #6: You take big bites
If you take big bites of your food then likely it is not staying on your plate for very long.
It takes as long as 20 minutes for your brain to receive the signal from your stomach that it is full, which if you eat quickly could result in you consuming many more calories than necessary.
I would suggest taking smaller bites, and to chew your food thoroughly. This will help to slow down the rate that you eat.
Habit #7: You don’t drink enough water
We have already mentioned that you should be avoiding soft drinks, but we didn’t mention what you should drink as an alternative.
Well, the answer is plain tap water.
The reasons are simple, firstly it contains zero calories, it can help to curb your appetite, and it can help with your digestion too.
There are so many benefits to drinking water that you would be a fool not too.
Habit #8: You do not get enough sleep
Are you getting enough sleep? If you are not getting at least 7 hours a night then I am afraid that you are not.
A lack of sleep can have a negative effect on the hormones that control your appetite, which will cause you to crave foods.
Obviously giving into these temptations will result in you gaining weight.
Habit #9: You use large plates
It makes sense that if you tend to fill your plate with food when dishing out that a larger plate would result in a larger portion.
Since we do not like to waste food this larger portion will subsequently be eaten.
By choosing a smaller plate your portion size will be smaller.
Habit #10: You don’t keep track of your diet
Not only should you keep track of what you are doing and your activity levels, you should also keep track of your weight too.
If you weigh yourself regularly (once a week will suffice) then you will know if your weight is creeping up, and you will be able to take the necessary steps needed to rectify the situation.
Simply put, it is a lot easier to lose a few pounds rather than a few stone.
Hopefully now that I have highlighted these habits you can see if any apply to you. By looking at your own habits you can see what changes need to be done to stop you from gaining too much weight.