There’s an very old saying: If you find yourself standing in a deep hole with a shovel in your hands, stop digging. Yet when it comes to our very rapid weight loss, most of us dig ourselves a little deeper into the hole every single day.
An extra 500 or even 1,000 calories a week isn’t going to make dent in the bathroom scale. Instead, it’s the little things we do, day in and day out, things that we barely notice we’re doing, which determine whether our waistlines are trending upward or downward.
That’s great news, because if you can use out your own sneaky weight-gain habits, you can completely change your life without have to, well, change your life.
Tweak just a few of these everyday rote routines and you could be on your way to a leaner belly in no time!
1# Taking Big Bites
Cut your food into very smaller pieces, use a smaller fork or spoon. You increase enjoyment and take longer to eat, which increases your satisfaction.
The American Journal of Clinical Nutrition found that the people who took large bites of food consumed 52% more calories in one sitting than those who took small bites and chewed longer!
2# Avoid All Fats
You know that by eating trans fats can increase your risk of heart disease, weight gain and stroke, so you’re smart to stay away from it.
But not all the fats need to make your “do not eat” list.
Consuming the healthy fats like flax seeds and nuts can actually help you slim down and stay healthy. The Fats not only help us absorb many of the vitamins from our diets, but they also help keep us fuller longer, which can aid weight loss efforts
3# You Cook Too Much
Remember, even virtuous foods have calories! Half of your plate should be always filled with good amount of veggies and the remaining half should hold a cellphone-sized serving of lean protein, a fist-sized serving of wholegrains and a bit of good fat no larger than the size of your pointer finger.
4# Take Dietitian Advise
The Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that recipients began eating smarter and working more physical activity into their daily routines. It is not surprisingly, the habits of the non-recipients didn’t budge.
5# Don’t Ask How It’s Cooked
The Chefs often add fat and salt to make meals taste better but these ingredients aren’t necessarily something they advertise on the menu.
Since you’ve already taken such good care to choose a meal that sounds healthy, take the extra step and ask your server if there is any cream or butter in your dish.
If there are, then ask for your veggies and meats to be cooked dry and have sauces come on the side so you control how much ends up on your plate.
After crunching the numbers, we discovered that no matter what kind of restaurant you’re dining at, you can save up to 1,000 calories at each meal by making this simple request!
6# Sleeping Too Less
According to the Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than about eight hours pack on only slightly less than that.
Shoot for an about six to seven hours of sleep per night—the optimal amount for weight control.!
7# Eating When Emotional
A study done from the University of Alabama found that emotional eaters those who admitted eating in response to emotional stress were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum or chugging a glass of water, or taking a walk around the block.
8# Eat Free Restaurant Food
Bread-sticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them.
Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal.
That’s also roughly the number of calories you can expect for every basket of tortilla chips that you get at your local Mexican restaurant. What’s the worse, none of these calories comes paired with any redeeming nutritional value.
9# Eat ’Low-Fat’
It sounds so crazy, but stop buying foods marketed as low-fat or fat-free, even weight-loss smoothies. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger.
Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates.
10# Ignore Sodium Counts
We consume, on average, about 50 percent more than the daily recommended intake of salt, and most of the excess sodium is coming from processed foods like frozen waffles, bagels, cheese cottage cheese, veggie burgers, and salad dressings,
The Institute of Medicine’s daily recommendation of 2,300 milligrams per day or less can help you keep a bloated belly, high blood pressure, and other health conditions at bay.
11# Eat Off Large Plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates.
More food, more calories, and more body fat. Keep your portions in good check by choosing smaller serving dishes. If need be, you can always go back for seconds.
12# Eating Too Quickly
A study in Journal of the American Dietetic Association found that the slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more.
What’re 66 calories, you can ask? If you can do that at your every meal, you’ll lose more than 20 pounds a year! That’s true
13# You Serve From the Table
The study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal.
When an additional helping requires leaving the table, people hesitate to go back for more.
14# Watching Too Much TV
The University of Vermont study found that the overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average.
That’s an automatic about12-pound annual loss! Maximize the results by doing multitasking while you watch even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with the dishes or laundry, you’ll be less likely to mindlessly snack.
15# You Drink Out of Plastic
We commend you for getting your daily dose of water, you should seriously consider trading your throw-away bottle for the reusable, BPA-free variety.
Bisphenol A, a compound commonly referred to as BPA, can negatively impact fertility in both men and women and has also been linked to obesity. Don’t believe it? That’s true
In the year2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and the chance of being obese than those in the lowest quartile.
16# You Don’t Moderate Your Diet
Often the diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan
Plus, the dieters who follow these plans may be prone to potentially dangerous nutritional deficiencies. Or they may simply get bored with the restricted plan and end up overeating down the road
17# Get Tested
Although you may be scanned for high cholesterol or diabetes at your annual exam, M.D.s don’t typically test or look for physical signs of nutritional deficiencies which can be dangerous!
Many people are very deficient and don’t even know it and not getting enough may increase the risk of osteoporosis, heart disease and certain types of cancer.
18# Drinking Soda
In the 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent.
When the researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to the nondrinkers, those who drank two or more diet sodas per day watched their waistlines increase five times faster.
The researchers also theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
19# Skipping Meals
In 2011 national survey from the Calorie Control Council, 17 percent of the Americans admitted to skipping meals to lose weight. skipping meals can actually increase your odds of obesity, especially when it comes to breakfast.
A good study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Skipping meals slows your metabolism and boosts your hunger. That will put your body in prime fat-storage mode and increases your odds of overeating at the next meal.
20# No Enough Water
The University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers.
The German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed about five pounds a year!
21# Hang Out with Unhealthy Friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to.
But Rather than ditch a friend who starts to put on a few extra pounds though, suggest the healthy activities that you can do together, and avoid letting him or her dictate the meal.
22# Don’t Let Off Steam
Stress causes chronically elevated cortisol levels, causing sleep and immunity problems, blood sugar abnormalities and weight gain.
Give a very few different tactics a try and see what works best for you. Practicing yoga, or meeting up with friends and unplugging from technology for an evening are all things
23# Use a Scale
The University of Minnesota researchers observed dieters who weighed themselves daily, they also discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently.
Avoid being thrown off by natural fluctuations in body weight by stepping onto the scale at the same time every day.
24# Having The Combo Meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.”
Why? Because when you have order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal.
25# The Buffet
The Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food.
So Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
26# Drink the Fruity Stuff
Most of the restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents.
As a general rule, the more garnishes a drink hangs from its rim, the worse it is for your waistline. That is true! (source)
It may impossible to wake up tomorrow 10 pounds lighter or with an insatiable love of salads, there are a lot of smaller changes you can make that deliver an immediate healthy payoff-the kind that will encourage you to make another small change and another.
The new research has found weight-loss interventions that are founded on habit change, (forming new habits or breaking old habits) may be effective at helping people lose weight and keep it off. (source)
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