Did you ever wake up in the morning, step on the scale, and notice that you gained weight overnight? While it’s understandable to gain a few pounds after a vacation or if you have been skipping gym and eating unhealthy for a while. But it can be shocking when you gain weight for no freaking reason. Well, fluctuations in weight happen most of the time whether you are a regular gym person or not and it’s totally normal.
Weight loss is a very sensitive topic to talk about because there are more than a thousand ways on the internet to burn fat and lose weight, but the question is - do they really work? Some of them do work but the majority don't like things like weight loss doesn’t happen instantly.
Losing weight requires you to put in consistent efforts. So if you really want to achieve your weight loss goals and cut off the extra fat around your belly, you need to get rid of some real bad habits that make you fat. In this article, we'll be looking at 10 bad habits that are coming in between you and your weight loss success.
1. Late Night Munching
The reason why we eat late at night isn't that we are hungry, it's just a bad habit. If you take note of what you've been eating before bed for a week, you will find out that you've been consuming something with high calories, and refined sugar. These are big hindrances to your weight loss goals.
If you get those little cravings to eat something before bed, let it be fruits as they can even help you lose weight while you sleep. Only have a slice of fruits that are low in sugar and high in fiber like melon, apple, or kiwi. Also, don’t sleep immediately after having fruits.
2. Poor Sleep
Scheduling a time for sleeping will enhance sound and proper sleep. If you don't have a scheduled time to go to bed, your body's chemistry will get out of sync. This usually creates a hormonal imbalance that deceives you into believing that you will only be satisfied once you eat. This is the reason you crave to eat something whenever you're awake at night, and gradually it becomes a habit.
3. Eating While Distracted
Eating and watching the episode of your favorite series might seem to be a way of relaxing and relieving stress. Well, not paying attention to what and how you are eating can make you fat. A clinical study conducted showed that distractions while eating result in someone eating 50% more calories. So the next time you're with your laptop or watching TV, be sure not to allow snacks to sneak in.
4. Stress and Anxiety
Feeling stressed or anxious is a perfectly normal human reaction to worrying situations, but too much of it can be quite dangerous. When you stress a lot, it tends to affect the quality of your life and causes unexpected weight gain. Whenever we are stressed, we are faced with "emotional hunger".
When this happens, we are tempted to eat more. Our instant urge is to relieve this distress by consuming junk and sweet food. During these high adrenaline, moments try to first calm yourself and have a glass of water. Grab a fruit or a handful of nuts to overcome this sudden hunger.
5. Eating Too Quickly
Eating too quickly is linked to a higher risk of insulin resistance, which is characterized by high blood sugar and insulin levels. We have gradually become a mobile society that eats on the run. Most often, we don't take out time to properly chew our food. Eating fast not only increases your risk of becoming obese but it's also linked to other health problems, including insulin resistance.
When you eat too fast, you swallow more air, which can cause bloating and gas. Generally, it takes 20 minutes to eat if we chew each bite slowly. Slow down and properly chew your food. This helps to break down larger particles of food into smaller ones, aiding digestion.
6. A Sedentary Lifestyle
A sedentary lifestyle is a significant setback for people with remote work. Sitting in the place same for hours to work is a major factor in the global epidemic of obesity. Always sitting, even after eating, with no exercise or physical activity can make you gain a lot of fat. Since most of the time, our jobs require us to sit for long, try to set out some time to involve in some physical activities. This will help you shed those unwanted pounds quickly.
7. Skipping Breakfast
Sometimes, if we don't grab something while going to work or school, we may skip breakfast entirely. Breakfast is said to be the most important meal by most dieticians and healthcare professionals. The food we eat in the morning activates our metabolism. And once it is being activated, it tends to stay powered up for the whole day.
Without a good metabolism rate, it is pretty impossible to burn calories. The first food you eat in the morning should contain protein in a small portion of healthy fat food, combined with complex carbohydrates.
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8. Consuming Excessive Salt
An accumulation of sodium is bad for your weight loss goals. It can also cause fluid retention in the body especially if you eat salty food or snack right before you sleep. A lot of fluid will have a negative impact on your blood pressure. If you're interested in flavor, try experimenting with other herbs and alternatives to spice up your meal.
9. Taking More Carbs In Diet Than Usual
Though intake of carbohydrates does not hinder your weight loss plan, eating an unusual amount of them over the course of few days can make it seem like you’ve gained weight. Carbohydrates can result in water weight showing up on the scale.
This is why people lose weight faster initially on a low-carb diet. The body doesn’t hold onto the extra water. It’s also why people may gain weight quickly when they eventually start having a bowlful of rice or dairy products. That water weight comes back and the scale bounces up.
10. Not Drinking Enough Water
Our kidneys coupled with other organs in our body, find it difficult to function well without adequate water. Experts suggested that to stay hydrated, we need to drink at least 3 liters of water daily. This will lead to the elimination of waste and will also prevent excess build-up of fluid.
Another way to remain hydrated is to drink natural juice. Drinking beverages that are carbonated isn't a good source of fluid. This always leads to weight gain due to their high levels of sugar.
The Bottom Line is -
Making a few small changes to your habits can effectively lose extra weight even if you avoid intensive workouts to fix your body weight. Practice healthy behaviors in the morning to get your day started on the right foot. Remind yourself to keep your hands away from fried junks. A cheat day once a week is still fine. For best results, make sure to avoid these habits and start following a well-rounded diet and healthy lifestyle.