20 habits that make you gain weight

20 habits that make you gain weight

Some customs can we grow without us knowing. Here are 20 of these habits to give up to keep the line.


You are struggling to lose weight? Or you have lost pounds recently just to see them back at full speed? It may be a few bad eating or living habits that undermine your efforts.

For example, are you aware that the size of your plate is as important as the size of the portion of food that is over? Or watch beautiful pictures of sweet and calorie meals can cause you to eat more?

Read on to learn more about some customary practices that could prevent you from combat overweight, or make you fat. If you see others, do not hesitate to add them by leaving your comments below the article.

1) Do not know how many calories you consume
Several studies suggest that the amount of calories that Europeans consume each day has increased by more than 500 calories (per day) between the 1970s and 2010s. Although multiple factors may explain the weight gain, the root cause is an excess of caloric intake relative to energy expenditure ( calories burned ) .

Many people do not know the number of calories they consume daily. Do you know how you currently eat ? You can find out easily accustomed to good looking food labels , or by weighing the food and find their caloric content viewing this table , or by using one of the many applications available on smartphones (eg counter FatSecret calories , available on iPhone and Android devices ) .


2 ) Eat in giant plates
When it comes to dishes , size is important. Our eating habits are often based on visual cues , such as the size of our bowls and plates , to say how much we eat.

According to a study published in the "Journal of Nutrition " , portion sizes of foods pre-packaged ready - to-eat foods and popular dishes are 25 % larger in the U.S. than in France , where the rate of obesity is lower . A survey found that over 50 % of French end everything is on their plates (even those giant ) , most likely because since childhood our parents have accustomed us to finish what we eat.

If the habit of eating in giant plates is second nature to you , what to do ? If your kitchen cabinets are filled with large plates , it is time to reduce their size . When your plate (even small) seems full, you 're less likely to feel deprived of foods (even if your portion size is smaller ) .

3) Shopping without a list
Spontaneous purchase is a surefire way to sabotage your weight loss efforts . Planning can already winning half the battle against weight gain . So think of your shopping list as a formidable weapon.

When you create a shopping list , you must commit yourself to lose weight and not to resume . Create a list then follow it strictly without changing gradually as you walk into the supermarket.

Take the good habit of creating this list the weekend when you have time to think and plan your menus for the coming days . Once you have a framework for what you intend to cook, then you can start your list.


4) Do not have a food program
Plan meals in advance and be prepared ( e) is essential and beneficial habituation to avoid gaining weight. Follow a healthy eating plan, which is based on 3 main meals with two snacks on 6 small meals or even intermittent fasting , etc. .

You can get used to prepare meals and snacks today for tomorrow (or the next day if your dishes will keep well in the refrigerator without losing flavors ) .

For example you can cook 6 or 7 boiled eggs and keep them in the fridge for breakfasts or snacks for the week. You can also cook a large pot of oatmeal on Sunday and divide into small portions by putting them in bowls covered with plastic film and refrigerate. You can reheat them in a minute in the oven or microwave each morning.


5 ) Dinner often outside
For the past 40 years , we eat more often in restaurants . But various studies show that when we take the bad habit of eating out , we eat more and consume more caloric foods ( or both) . And this trend is increasing .

In this case, the best way to manage calories is to prepare the dishes yourself in your kitchen. Think greatly reduce the frequency of eating out . If you must eat out, be sure to choose healthy dishes on the menu, and pay attention to portions. They are often too large at the restaurant , and you do not need to eat everything on your plate.


6) Eating while distracted
You watch your posts on facebook , write SMS, replying to emails, watch TV , read a newspaper or RegimesMaigrir.com etc. . while eating ? Know that distracted eaters may consume up to 50 % more calories than those who eat at the table without being distracted ( according to a U.S. study published in February 2013 in the journal "American Journal of Clinical Nutrition " ) .

Eat when you bathe in a distraction may even cause you to eat more at your next meal or snack , that barrier mind never fully record what you ate during the current meal.

Therefore a good habit to enjoy your meals by focusing on its flavors, and do nothing else during meal times . If this seems too difficult at first, start by simply you focus on eating lunch hour .

Turn off the TV, your smartphone, your computer, etc. . when you're at the table. Slow pace of bites , make a smaller , chew carefully , really try to eat with consciousness while you feasting . This is how your brain and your body will be satisfied , and then you consume fewer calories.

Why is it important to slow down mouthfuls ? Be 100% aware of every bite and sip ingested almost automatically allows you not to eat too fast (another bad habit that is also fat, because it takes 20 minutes for your stomach to tell your brain that it is satisfied ) .

A study published in the "Journal of the American Dietetic Association " found that those who ate slowly consumed 66 fewer calories at each meal, while feeling they ate more. If you multiply these 66 kcal saved by the number of meals a year ( if you take three meals per day) , that's 8 pounds of fat that you do not take every year!


7) Do not use a scale to weigh yourself regularly
Your scale is filled with dust under your bed ? You are convinced that to know your weight (see the numbers on your scale) démotivera you fully? If yes, then you should think long and the consequences of this inhabitude weigh yourself .

Indeed, several studies have shown that weigh yourself regularly ( once a week or once every two days , for example) can help you lose weight , increasing your weight loss goals and preventing the temptation cheating on your diet. You should not let the numbers on your bathroom scale resolution or affect your self-esteem.

A study by the University of Minnesota (USA ) found that the régimeurs weighed daily. The researchers found that the routine of putting on a scale helped people lose 2 times more weight qe those who weighed less frequently.

Your balance can be a useful tool to manage your weight and avoid gaining weight. Remember that the daily weight fluctuations are normal (because liquid volumes bus every day , which are variables). Weigh yourself in the morning on an empty stomach at the same time , and always use the same scale .


8) Share or look at pictures of food too calorie Internet
The facebook site or Pinterest should include a warning such as " facebook makes you hungry ... and is probably bigger ." But what is a site where we used to share photos of his meal has to do with the extra pounds ?

The most popular topics facebook or Pinterest often involve food. And not surprisingly , the daily posts on facebook likes most or the most pinned photos ( pins) on pinterest are generally appetizers, entrees, desserts and more appetizing drinks each (often calorie , except pages / groups plan) than others.

However, studies have shown that people who struggle the most with their overweight are much more sensitive to their environment , including images of foods that can encourage them to eat even when they are not hungry .

If you are exposed to many malbouffes in real life , do not make things worse by salivating over beautiful images of calorie foods posted on the Internet. Remove the boards too " calorie " on Pinterest , hide publications dishes too bold on facebook, and motivate yourself with healthy dishes, which give more inspirations to suit your desire to lose weight (for example, looking at the many pictures balanced and healthy meals regularly posted by members of the entreaide RegimesMaigrir.com group).


9) Consuming liquid calories
When was the last time you thought " I really need to drink that?" . By observing your habits in terms of drinks , researchers can tell if you might be overweight in the future. Consuming too much liquid calories is closely linked to obesity and type 2 diabetes.

What to drink less caloric beverages ? Hydrate yourself with water or seltzer water before consuming any type of beverage. Try to avoid sodas, because they can increase your urge to eat more sugary foods. Drink coffee or tea without calories because they provide beneficial antioxidants , but avoid coffee and cream with sweet toppings ( like caramel or whipped cream ) that can add hundreds of calories.


10) Snacking at night
Certainly, a calorie is a calorie , and eating at night is the same as eating in the morning or evening, but snacking at night is not a good habit to adopt .

Studies show that people who consume most of their daily total calories after the evening are more likely to be overweight compared to adults who consume most of their calories while it is still day. Not because the calories ingested in the evening are more fat, but because often people who nibble at night have already met their daily calorie needs after dinner and consume excess calories when they eat away at night.

In fact , a study published in the journal " Obesity " found that eating after 20h is a predictor of body weight, and is correlated with the total energy consumption of the 24 hours of the day , regardless of time in which people slept or how many hours they slept . The study analyzed the eating habits and sleep 52 people in 7 days, and found that it is those who ate after 20h who consumed the most daily calories and had the highest BMI .

What do I stop snacking at night usually ? Avoid night binge eating and head-to- head with your fridge . Take a balanced and rich in dietary fiber dinner. Plan your dessert or snack in the evening, and avoid snacking unconsciously on the couch watching TV .


11) Make a plan " no carbs " permanently
Many fad diets carbohydrates accuse of being the cause of obesity. The truth is that our bodies need carbohydrates, because they are energy- balanced diet the main source. It is only when we consume too that we may gain weight.

What to do to lose the habit of depriving the body of carbohydrates ? What is important is that you choose healthy carbohydrates , which provide nutrients and fiber. This means whole grains, vegetables, fruits and beans.

Avoid carbohydrates that are easily digested from refined grain, and pastries, sugary sodas , and other highly processed foods . In fact , they can contribute to swelling , interfere with weight loss , promote diabetes and cardiovascular disease .


12) Eating so orthorexic
You do not need to eat "perfectly" to lose weight. Chronic régimeurs often adhere to diets that are too restrictive and unrealistic. It's like trying to walk a tightrope throughout life, which explains their lack of success. Most of these régimeurs , even those who have an iron will , eventually abandoning the tradition of " eating too healthy ."

What to do instead? Instead of designing a too strict and perfect food program that is not suited to your lifestyle , focus on strategies that can realistically fit into your life, even if they were imperfect.

Expect slippages that occur when you are losing weight. The way you manage a ( e) bad ( e) day , week or month to help predict success. Individuals can lose weight and stabilize can be flexible enough with themselves to bounce back to a healthy diet (but not "perfect" ) .


13) Some friendships
Yes, you read that right . Various scientific research suggests that obesity may be " contagious " in the sense that people of the same social networks ( in real life ) often share the same habits , especially those who gain weight.

A study published in the journal "New England Journal of Medicine " found that your risk of obesity is higher : 57% if one of your close friends are obese , 40% if a close ( in the family) is obese, 37% if one spouse is obese.

What not to adopt the eating habits ( being fat ) people who are close to us ? Obviously , it is not about to break the bonds of friendship between you . But even if we should all accept our friends as they are ( regardless of weight or size ) , we must be aware that we could adopt their habits unconsciously.

Have a discussion with friends you think open to adopt more healthy habits with you. Also , join a fitness center or a sports club, an association focused on physical activity , where you can more easily meet others who share the same desire to be healthy and be active you .


14) Eating emotions
Did you drown your sad emotions in food? Perhaps you nibble at the office because you 're bored or stressed? Maybe you eat too much at night because you feel alone . These are situations where you do not feel hungry , and that you manage your feelings with food.

A study by the University of Alabama (USA ) found that emotional eaters ( who admitted eating in response to emotional stress ) were 13 times more likely to be overweight or obese.

What if you have the bad habit of eating to fool your emotions? Apply attention to your meals. Focusing allows you to be fully present in the moment, even when you eat. This will help you become aware of when you 're really hungry ( physically), and distinguish times when your emotions take over .

Keep a journal that allows you to express your emotions on paper (or computer) is a powerful tool to overcome the cravings emotions. When one of these cravings occur, have a plan in place to fill the void with something other than food.

When you feel the uncontrollable eating in response to stress like , you can also try chewing some gum , drink a glass of water , or do some walking. Create an automatic response that does not involve food and you avoid overloading your calories.


15) Eating too much sugar
Humans are programmed to like sweet foods . But some of us are likely to feel " addicted " to some sweets or experience intense cravings for sugar. These people are often overweight , and tend to subside with sugary foods .

What to do to combat the usual addiction? Réfrénez your consumption of sodas and other sugary drinks , which provide half of the total amount of added sugar in the Western diet .

A U.S. study published in 2005 showed that drinking one or two sodas per day increases your risk of being overweight or obese by nearly 33%.

Also avoid artificial sweeteners and diet sodas / light . The no-calorie sweeteners may actually cause sugar cravings . Check food labels to make sure you do not consume too much added sugar. When you have a craving for sugar , choose ds naturally sweet foods , such as fruits .

Discover the dangers of overconsumption of sugar here.


16) Focus on the food "light "
If you expect food " diet" or "light" ( as the " Coca- Cola light " or " Coca -Cola Zero " ) , so-called "light" sauces, cereal bars called " good for the line " chocolates "line gourmet " cookies "fine" , etc. . help you lose weight without effort, do not be fooled .

Food "light " sugar substitutes , foods to " reduced -fat " light sodas and other food products with reduced caloric content are not required to lose weight. In addition, they are not always associated with a successful plan. Many studies suggest that artificial sweeteners interfere with the natural processes of the body in regulating caloric intake.

What to do when you decide to deliver you from the habit? The best way to lose weight is to eat unprocessed foods in the right amounts : fruits, vegetables, whole grains , lean protein , etc. .

Lose weight and maintain the new weight for good requires a commitment to eating a balanced way, through better control portions and exercising regularly.


17) Sleeping little
Lack of sleep can help you lose a few pounds , and skimping on sleep can eventually cause you to gain weight. According to researchers at Wake Forest University ( North Carolina, United States ) , the régimeurs who sleep less than five hours per night store 2.5 times more abdominal fat than those who sleep more than 8 hours level .

Periods of sleep deprivation or insomnia seem to disrupt the balance of hormones that regulate appetite ( by stimulating hunger hormone called ghrelin , and removing the satiety hormone called leptin ) . So you feel more hungry and you want to fast calories from foods such as carbohydrates and fats .

What if you have this habit? Try to sleep at least 7 to 8 hours every night. Go to bed and get up at the same time every day, even during weekends , holidays , vacations . Make your bedroom a haven for sleep. Ask very opaque curtains , try a transmitter "white noise" , or earplugs to minimize distractions to a great sleep .


18) Do not have time to do sports
You think never have time to incorporate a workout in your schedule ? In almost all polls and surveys, lack of time is the main reason cited by adults when they are asked why they do not do sports . And yet , the experts recommend 150 minutes of moderate intensity exercise each week.

You want to break this habit ? If 20 to 30 minutes a day will seem too much time to be able to exercise regularly , try taking the stairs instead of the elevator, or go for a walk during your lunch break .

Remember, any amount of physical activity is always better than staying sedentary (not to be active) . As you gradually than you are doing right now, you're making progress .


19) Skipping meals
Many people think that skipping meals does not help gaining weight. The problem is that this practice actually increases your risk of obesity, especially when the meal is skipped breakfast .

A study published in the journal "The American Journal of Epidemiology " found that people who skip breakfast are 4.5 times more likely to be obese . Why ? Skipping meals slows your metabolism and boosts your hunger . This puts your body into " fat storage " mode and increases your risk of you overeat at the next meal .

So remember to always take your meals to wean you to get up as late as possible in the morning (which is zapping the first meal of the morning of the coup ), not to give more priority to work over at lunch ( many of us have probably already skipped lunch to complete an urgent matter ) , not zap dinner as part of a diet.


20) Do not drink enough water
Adequate water intake is essential to ensure the proper functioning of your body's organs . The more you drink , the better your chances of staying thin , or at least not gain weight.

A study by the University of Utah (USA ) found that participants who researchers asked to drink two glasses of water before each meal lost 30% more weight than those who were thirsty .

And you can magnify the effect by adding ice. German researchers found that drinking six large glasses of cold water per day can cause a metabolic boost that incinerates 50 calories ( each day) more . That's enough to lose ( or at least not to ) 2 pounds of fat per year.

 Source: http://weightlosstm.blogspot.com/2013/09/20-habits-that-make-you-gain-weight.html