Overview
Struggling to lose
weight? Or maybe you recently shed pounds only to see them slowly creep
back on again? There may be some bad habits undermining your efforts.
For example, are you aware that the size of your plate could matter as
much as the size of the portion on it? Or that sharing yummy-looking
photos of sugary and fattening foods can actually lead you to eat more?
Read on, and find out about some habits that could be stopping you from
losing those extra pounds -– or even causing you to gain weight. Are
there any other bad habits that you think should have made our list? Let
us know by leaving a comment below.
1. Not Knowing How Many Calories You Consume
According to the National Center for Health Statistics, an astounding 62% of adult Americans were overweight in the year 2000, up from 46% in 1980. The USDA’s Agriculture Fact Book found that the amount of calories that Americans consume increased by 530 calories per day between 1970 and the year 2000. Although multiple factors can account for weight gain, the basic cause is an excess of energy intake over energy expenditure. Many people are oblivious to the number of calories they consume.
2. Eating on Giant Plates
When it comes to dishware, size does matter.
Our eating behaviors often rely on visual cues, like the size of our
bowls and plates, to tell us how much to eat. According to a study
published in the Journal of Nutrition, portion sizes of packaged foods
and popular dishes are 25% larger in the U.S. than they are in France,
where the obesity rates are lower. One study found that 54% of Americans
say they eat everything off of their (now larger) plates. SMART
SOLUTION: If your kitchen cabinets are filled with large plates, it’s
time to downsize. When your plate looks full (even on a smaller plate),
you’re less likely to feel deprived even though your portion size is
smaller.
3. Grocery Shopping Without a List
Spontaneous shopping is a surefire way to
sabotage your weight-loss efforts. Planning is half the battle — think
of your shopping list as your weapon against weight gain. When you
create a shopping list, it reaffirms that you’re committed to losing
weight and keeping it off. Without it, you open yourself up to
temptation. SMART SOLUTION: Create a list, stick to the list, and own
the list! Do it on the weekend, when you have a moment to think about
and plan your dinners for the next few days. Once you have a framework
for what you’re planning to cook, then you can start on your list.
4. Not Having an Eating Plan
Planning ahead and being prepared is
essential. SMART SOLUTION: Follow a healthy eating plan whether it is
three main meals with 2 snacks, 6 small meals or even intermitting
fasting. Prepare your meals and snacks for the week ahead on Sunday, and
portion them out in your refrigerator in containers. You can hard boil
six or seven eggs, and keep them in the refrigerator for breakfasts or
snacks. Or, cook up a large batch of steel cut long-cooking oats on
Sunday, and measure it into single portion sizes in bowls covered with
plastic wrap in your refrigerator. You can re-heat these in one minute
in the microwave each workday morning.
5. Dining Out Too Often
When the USDA’s Agriculture Fact Book mentions
that the amount of calories that Americans consume increased by 530
calories per day between 1970 and 2000, their report indicates that
Americans’ eating out in restaurants increased substantially during
these years. The data suggests that, when eating out, people either eat
more or eat higher calorie foods -–or both-– and that this tendency
appears to be increasing. SMART SOLUTION: The best way to keep a lid on
calories is to take cooking into your own hands. Aim to cut down or
minimize meals eaten out. When you do eat out, be sure to choose
healthier items on the menu, and be mindful of the portions. Restaurant
portions can be oversized. You do not need to eat everything on the
plate.
6. Distracted Eating
Tweeting? Texting? Emailing? Watching TV?
According to research published in February 2013 in the American Journal
of Clinical Nutrition, distracted eaters are likely to consume up to
50% more calories. Eating while distracted even causes you to eat more
at your next meal or snack because the mind never fully registered what
you ate during the current meal. SMART SOLUTION: Aim to enjoy your
eating and do nothing else (just focus on eating) at mealtimes. If this
sounds too difficult at first, start with just trying this at
dinnertime. Turn off the TV, iPad, and smart phones while you’re at the
table. Slow down, take small bites, chew carefully, and be sure to
consciously enjoy your food, as that way your brain and body will be
satisfied and you will consume fewer calories.
7. Sharing Online Photos of Food
The website Pinterest should come with the
warning: “Pinterest will make you hungry… and probably gain weight.”
What does Pinterest have to do with extra pounds? The most popular
Pinterest topics include food, and not surprisingly, the top pins are
generally the most mouthwatering appetizers, main dishes, desserts, and
drinks known to mankind. Research shows that people who struggle most
with their weight are much more susceptible to their environment,
including food images that can prompt them to eat even when they aren’t
hungry. SMART SOLUTION: You’re already exposed to so many unhealthy
foods in real life, don’t make things worse by salivating over beautiful
pictures of calorie bombs. Delete decadent pins and pinboards and get
motivated by new ones that serve as healthy inspirations.
8. Consuming Liquid Calories
When was the last time you thought, “Do I
REALLY need to drink this?” By observing your beverage patterns alone,
researchers can tell you whether you’re at risk for becoming overweight
in the future. Too many liquid calories are closely linked to obesity
and type 2 diabetes. SMART SOLUTION: Hydrate with water or seltzer
before you consume any other beverages. Try to avoid diet sodas, as they
may increase your desire for additional sweets. Enjoy calorie-free
coffee and tea, as they provide beneficial antioxidants, but cut out
creamy coffees with sweet toppings such as caramel and whipped cream
that can add hundreds of calories.
9. Night Time Nibbling
A calorie is a calorie? It might depend on
when you eat it. Nighttime nibbling is one of the worst habits. Studies
show that people who consume the bulk of their calories in the evening
are more likely to be overweight compared with adults who eat the
majority of their calories during daytime. In fact, the researchers
found that eating past 8 p.m. was an independent predictor of body
weight and was correlated with total daily energy consumption,
regardless of what time subjects went to bed or how many hours they
slept. SMART SOLUTION: Skip the nighttime feeding frenzy. Eat a
fiber-rich dinner. Pre-plan your dessert or evening snack, and avoid
mindless munching on the couch.
10. Going “No Carb”
Many popular diet plans blame carbs for the
obesity crisis. The truth is our bodies actually need carbs — they’re
the main source of energy in our diet. It’s when we overeat carbs that
we run into trouble. SMART SOLUTION: What’s important is that you choose
healthy carbohydrates that bring nutrients and fiber with them. This
means whole grains, vegetables, fruits, and beans. Skip the easily
digested carbohydrates from refined grains as well as pastries, sugared
sodas, and other highly processed foods, because these may contribute to
weight gain, interfere with weight loss, and promote diabetes and heart
disease.
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