If you struggle with your weight, it might not just be bad food choices that are to blame. Its also how you eat your meals. Choose what you put on your plate wisely, but also learn how to eat in a way that maximizes the satiety benefits you get from your diet. Here are five habits that can wreak havoc on your best-made weight loss plans.
Eating on the run is a common habit that can lead to weight gain over time. When you eat on the run, you grab convenience foods you can devour in a hurry, and theyre rarely a healthy choice. The problem with eating fast food is that it contains high amounts of fat and sugar, which are linked to obesity and other health problems like diabetes and heart disease.
Fast food can also be expensive compared to preparing your meals at home. Despite the popular belief that fast food is cheap, you can prepare a healthier meal at home for less. Plus, youll pay for that low-nutrition fast food meal later with poor health.
If you wolf down your food, your brain doesnt get the notification that youre full. It takes about twenty minutes for your brain to get that message. Eating on the move also increases cortisol the stress hormone that promotes weight gain in undesirable areas like your waist and abdomen. Slow down and savor your food and appreciate its sensory attributes and youll be more satisfied!
If you know youll be rushed, plan ahead. There are healthy snacks that can tide you over until dinner or lunchtime. For example, try carrots with hummus or half an avocado with a side of whole grain crackers. If you dont have time for a proper meal, grab a salad from your local grocery store or make one yourself using fresh ingredients.
Do you watch your favorite television show or work on the computer while you munch? Such habits can expand your waistline and reduce the enjoyment you get from a meal. You might even eat your meal without tasting it!
We all have bad habits that were not proud of, but they dont need to stay that way. Here are some tips to help you break the bad habit of multitasking while eating:
1) Sit down at a table when you eat. Dont eat in front of the television or computer screen. If possible, create a specific space for eating mealsone thats away from other activities like watching TV or working on your computer.
2) Turn off electronics before sitting down to eat. No checking email, reading tweets, or watching videos while you eateven if its just for 10 minutes! This is an important step because it will help you focus on what youre eating. With this strategy, youll enjoy your food more and feel satisfied after every meal.
3) Take small bites and chew slowly. This allows your brain time to recognize youre full, so you dont overeat! It also ensures you taste and appreciate whats going into your body.
Research shows the size of the plate or bowl you eat out of can affect how much you eat. If you dine on larger dinnerware, food looks smaller on the plate, and you feel like youre eating less. Therefore, youre more likely to go back for seconds. In contrast, a meal looks like more when its on a small plate, so youre satisfied with less. If you want to cut back on your calorie intake without suffering from hunger pangs, try setting your table with smaller dishes.
Choose subdued colors for your plates too. Red, orange, and yellow are bright, motivating colors that stimulate appetite, while muted shapes of blue, green, or brown are less likely to perk up your appetite and cause you to eat more.
Research findings suggest people consume more calories while dining with others than when eating alone. Why? When you eat with others, you focus less on your food because youre distracted by conversation and good times.
Plus, with social events, youre more likely to justify ordering a high-calorie dessert or sipping a high-calorie alcoholic beverage. You may feel like its expected or socially acceptable to consume more calories at restaurants than at home.
For example, if everyone around the table orders an appetizer or dessert, one persons indulgent choice can influence everyone elses choices. Plus, drinking alcohol can cause you to lose track of how much youre eating.
Stick with meals balanced in terms of protein, carbohydrates, and fats (like salmon with brown rice and broccoli). And if youre going out for dinner with friends or family members who are less than healthy eaters? Maybe you can talk them into ordering something healthier.
Weve all been there: youre in a stressful situation, and all you want is comfort food. Maybe its a giant bowl of ice cream or a plate of fries. But heres the thing: eating your feelings doesnt make you feel better! It can also cause weight gain.
Eating high-calorie foods when youre stressed can increase your blood sugar levels, increase insulin production, and tell your body to store fat rather than burn it off. That means instead of losing weight because youre stressed about work, you might start gaining weight because of stress!
So, what should you do? Put down the ice cream (or dont buy it at all) and find other ways to alleviate stresslike listening to music or talking with friends who make you laugh.
Eating better isnt just about making healthier food choices. Its also about creating an environment that helps you resist temptation. Keep these tips in mind to avoid eating habits that cause weight gain.
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Originally posted here:
5 Terrible Eating Habits That Cause Weight Gain - SciTechDaily
