You do your best to stay fit. You work out every single day, follow a healthy diet, and have a strict lifestyle. Even then, some how, not everything is going right. The things that are going wrong here are the small habits in life. Some of these habits come naturally, like snacking in front of the TV, and some are done with a good intention, like following a nutrient-specific diet. But, these can have contradictory effects and actually make you sick and gain fat. So, whether you’re working on losing weight or not, here are some common deceptive habits you can avoid that make you gain weight and fall sick often.
Common Habits That Make You Gain Weight
1. An Imbalanced Diet Lacks Nutrients
Most fad/crash diets make you eat foods that contain only a specific set of nutrients. If not done properly or under the guidance of a nutritionist, you’re very likely to experience nutrient deficiencies that lead to multiple health issues. So, figure out what your body needs and design a diet that suits your body, not the ones that are in-trend.
2. Eating Too Fast Can Cause Obesity
You were probably too hungry, late for a class/meeting, or just wanted to get it over with. While eating quickly satisfies your hunger pangs, it doesn’t help you. There’s a higher possibility of you eating more when you eat fast than when you take it at a slow pace. It can even lead to obesity.1
3. Eating Distractedly Makes You Eat More
Eating while working, reading, watching TV, or multitasking in any other way results in you eating more than required. Since your focus is on something else, you don’t realize what you ate, how much you ate, or even if you’re feeling full. So, take your meals away from distractions. If you wish to snack while doing something, take smaller portions of healthy foods like veggies or fruits and keep extra food away from your reach.
4. Not Eating Healthy Fats Makes You Unhealthy
Staying away from certain types of fats, such as trans fats, is a good idea for your heart health and weight. However, in the rush to eat fewer calories, you might be missing out on healthy fats. And most low-fat foods make you hungry sooner with a high sugar content.
The best bet is to eat moderate portions of everything, keeping the right nutrition in mind. Go for flax seeds or nuts that provide good fats. Eating these will also keep you satiated for a long time.
5. Skipping Meals Ruins Your Body
Missing out on a meal might make you feel like you’ve achieved a lot by cutting down calories. But did you know that skipping meals is making you fat? When you don’t eat, especially breakfast, you’re wrecking your body’s clock. Your metabolism slows down, which makes it hard for you to lose weight after a certain point and also reduces your immunity.
And to make things worse, you’ll probably just overeat later in the day. So, do not skip meals, come what may. Follow a nutrient-rich diet, eat small portions, and spread your meals across your day. This will keep you energized and your metabolism going strong.
6. Irregular Sleep Timings Weaken Your Body
No matter how much you want to or have to stay up at night, your body follows its own clock. When you sleep irregularly and at odd hours every day due to work commitments or any other reason, your body gets tired. You take longer to go to sleep and might not sleep enough. Staying up late makes you feel hungry and snacking is bound to go out of control. Try to follow a strict routine. Sleep at the same hour every day and let your body get the rest that it deserves.2
7. Lack Of Sleep Tires You Out
Be it due to stress, depression, or insomnia, not getting enough good-quality sleep tires your body. Following this habit for a long duration can lead to more severe depression, anxiety, and weight gain. You’re also likely to eat more during this period to keep yourself distracted and busy.
Avoid using gadgets before you sleep. Keep your room quiet and distraction-free. Take measures to deal with any stress and go to bed with a relaxed mind.
8. With Stress Comes Overeating
Every individual’s response to stress and depression is different. Some lose their appetite, weight, and health and some tend to overeat. Most of the time, your mind’s solution to dealing with harsh emotions is finding solace through food. A bucket of ice cream, bars of chocolates, and some wine to go with it – sounds perfect but is an evil you don’t need.
Find other ways to deal with stress. Start drinking water anytime you feel like snacking for no reason. Talk to someone to keep your mind occupied or, may be, take a walk.
9. Unhealthy Relationships Can Make You Overeat
No, there’s no need to avoid catching up with friends or family. But just be a little more considerate about your diet. Friends, partners, or family can easily tempt you into eating more. It might sound justifiable to eat junk or unhealthy foods just this once, on a rare occasion. But the temptation will screw up your diet plan for much longer.
Be strong-willed and encourage others to eat healthy instead. If you do go to eat outside, know what’s in your food and eat light. Avoid the starters and stick to just one dish.
|↑1||Otsuka, Rei, Koji Tamakoshi, Hiroshi Yatsuya, Chiyoe Murata, Atsushi Sekiya, Keiko Wada, Hui Ming Zhang et al. “Eating fast leads to obesity: findings based on self-administered questionnaires among middle-aged Japanese men and women.” Journal of epidemiology 16, no. 3 (2006): 117-124.|
|↑2||7 Bad Sleep Habits That Cause Weight Gain. Black Doctor, 2014.|