When it comes to weight gain, most people blame the obvious culprits, which are overeating and lack of exercise. However, many everyday habits—some of which may even seem harmless—can quietly sabotage your efforts to maintain a healthy weight.
If you are someone who is tired of trying to lose weight, here are six surprisingly common habits that might be contributing to unwanted weight gain, along with actionable tips to counter them, according to our expert, Pooja Singh, Dietician at ShardaCare, Health City - Noida.
1. Skipping Breakfast
While it might seem logical to save calories by skipping breakfast, this habit can backfire. Studies show that skipping the first meal of the day often leads to overeating later on, as hunger cues become harder to control.
Quick Fix: Start your day with a balanced breakfast that includes protein, healthy fats, and fibre to keep you full and energised.
2. Mindless Snacking
Mindlessly snacking while watching TV, scrolling through social media, or working can lead to consuming more calories than you realise. The lack of awareness makes it easy to lose track of portion sizes which makes it difficult to lose weight even after following stringent diets.
Quick Fix: Serve snacks in a small bowl rather than eating straight from the package, and always pay attention while eating.
Also Read: Tips To Lose Weight After 50: Dietician Shares A Simple Guide
3. Eating Too Quickly
When you eat quickly, your brain doesn’t have enough time to register fullness, which can result in overeating, thereby halting weight loss.
Quick Fix: Slow down your meals by chewing thoroughly, putting down your fork between bites, and savouring the flavours.
4. Underestimating Liquid Calories
Sugary drinks, fancy coffees, and even some smoothies can pack a significant calorie punch without leaving you full. These hidden calories can easily add up leading to weight gain.
Quick Fix: Stick to water, herbal teas, or black coffee. If you enjoy flavoured beverages, opt for low-calorie or unsweetened versions.
5. Not Getting Enough Sleep
Sleep deprivation disrupts hormones that regulate hunger and satiety, leading to increased appetite and cravings for high-calorie foods.
Quick Fix: Aim for seven to nine hours of quality sleep each night and establish a consistent bedtime routine.
Also Read: Can Low Oestrogen Cause Itchiness? What It Means For Menopausal Women
6. Stress Eating
Chronic stress can lead to emotional eating, often involving high-calorie comfort foods. Stress hormones like cortisol can also promote fat storage, particularly in the abdominal area which is known to be the most stubborn fat to lose.
Quick Fix: Practice stress management techniques like yoga, meditation, or deep breathing. Keep healthier snack options on hand.
Bottomline
Weight gain doesn’t happen overnight, and the same goes for reversing it. By identifying and addressing these common habits, you can make small but meaningful changes that add up over time. Remember, consistency is key, and progress often starts with a single, mindful decision and it is your turn to take that decision now.