The World Health Organization had conducted a survey which concluded that over the past 40 years, obesity has triples around the world. It is really tough to lose weight- people have to do different diets, perform extreme exercises, and keep a count of their calories and much more. Certain habits which we perform on a daily basis hinder the effort which we invest in losing weight. This article will tell you 8 little things which are stopping us from losing weight. As a matter of fact, they surely do make us gain weight. You can surely get rid of these daily habits which are hindering us from achieving weight loss.
Skipping breakfast
It has been confirmed by researchers that people who eat breakfast gain less weight in comparison to those who skip breakfast. A study was conducted on 350 adults which concluded that people who ate breakfast on a daily basis had a smaller waistline in comparison to those who never ate breakfast daily. It is an obvious thought that you’re expected to eat a lot during lunchtime as your body hasn’t eaten anything since you have woken up.
What you should eat for breakfast
Eating breakfast also doesn’t mean eating those leftover pizzas and burgers from last night. You need to eat a healthy breakfast of whole grain cereal preferably quinoa or steel cut oats with a serving of fruit and some grilled veggies if time allows. You could also make scrambled eggs on a slice of wholegrain toast with shredded avocado. Smoothies without sugar and unsweetened yoghurt are also good breakfast options.
Not drinking enough water
You can burn more calories just by drinking water and it can be very beneficial for your weight loss. A study was conducted on obese women to examine the impact of increased water intake on their body weight. It concluded that drinking more than 1 liter of water a day can lead to a weight loss of 2 kg a year. When you are confused about what you want to drink, you should choose water.
Eating late in the evening
It has been proven by studies that it would be good to avoid meals in the late evenings if you want to avoid gaining extra weight. If your body consumes food later than its usual time, the food would be stored as fat instead of getting burned down. It would be fine to eat light snacks in the evening, but you should avoid eating anything before going to sleep.
Snacks at night
If at all you cannot resist the urge to snack at night, eat low glycemic foods that are high in protein and low in carbs such as a slice of apple with peanut butter or a protein shake. A small portion of grilled chicken breast with whole grain toast is also good as a night snack but try to snack an hour or two before sleep.
Skimping on sleep
Your weight can seriously be affected by depriving your body of sleep. You tend to skip exercising when your body is over exhausted and resort to having a lot of coffee with some high-carb snacks. Your metabolism can also become slower if your body is sleep deprived. Every day your body should get at least 7 hours of sleep.
What poor sleep does to you
Not sleeping doest just contribute to weight gain but also several physiological issues such as low immunity, poor focus and concentration, lethargy, fatigue and aging. Sleep deprivation will show up on your face first.
Consuming fat-free foods
It may seem ironic but you can gain weight if you consistently stick to a fat-free diet. If you remove the fat from foods, it can result to crave for more food and eventually lead to overeating. If you remove fats from dairy products, this can prevent your body from absorbing vitamins A and D and calcium.
Getting distracted while eating
You should avoid watching your favorite T.V show or movie and even while surfing through your social websites while eating your meals. According to researchers, you can eat more if you are distracted while having your meals. If you pay attention to your meal while eating, you will enjoy it and also you would be able to control the amount of food you eat.
Binge drinking
You should think twice before buying yourself a glass of beer. You can gain excessive body fat from drinking beer while your body weight can increase by drinking large all quantities of all types of alcohol. If you’re cautious about your weight, you should spend less time thinking.
Sitting at your desk all day
It has been proven by studies that there’s a relation between obesity and the time spent in sitting at a desk. You should perform some kind of activity after every 60 – 90 minutes; you can remind yourself just by setting a timer. You can perform some chair exercise or even go for a walk, or visit a colleague who is on a different floor. You should perform some sort of activity on a daily basis.
What to do
When you cannot get time off at work and have to sit for long hours, then the best thing to do is compensate. Take the stairs at work inside of the lift. Don’t forget to take breaks in between and when you are at home, perform some leg exercises before sleeping to improve the circulation.
Skipping breakfast
It has been confirmed by researchers that people who eat breakfast gain less weight in comparison to those who skip breakfast. A study was conducted on 350 adults which concluded that people who ate breakfast on a daily basis had a smaller waistline in comparison to those who never ate breakfast daily. It is an obvious thought that you’re expected to eat a lot during lunchtime as your body hasn’t eaten anything since you have woken up.
What you should eat for breakfast
Eating breakfast also doesn’t mean eating those leftover pizzas and burgers from last night. You need to eat a healthy breakfast of whole grain cereal preferably quinoa or steel cut oats with a serving of fruit and some grilled veggies if time allows. You could also make scrambled eggs on a slice of wholegrain toast with shredded avocado. Smoothies without sugar and unsweetened yoghurt are also good breakfast options.
Not drinking enough water
You can burn more calories just by drinking water and it can be very beneficial for your weight loss. A study was conducted on obese women to examine the impact of increased water intake on their body weight. It concluded that drinking more than 1 liter of water a day can lead to a weight loss of 2 kg a year. When you are confused about what you want to drink, you should choose water.
Eating late in the evening
It has been proven by studies that it would be good to avoid meals in the late evenings if you want to avoid gaining extra weight. If your body consumes food later than its usual time, the food would be stored as fat instead of getting burned down. It would be fine to eat light snacks in the evening, but you should avoid eating anything before going to sleep.
Snacks at night
If at all you cannot resist the urge to snack at night, eat low glycemic foods that are high in protein and low in carbs such as a slice of apple with peanut butter or a protein shake. A small portion of grilled chicken breast with whole grain toast is also good as a night snack but try to snack an hour or two before sleep.
Skimping on sleep
Your weight can seriously be affected by depriving your body of sleep. You tend to skip exercising when your body is over exhausted and resort to having a lot of coffee with some high-carb snacks. Your metabolism can also become slower if your body is sleep deprived. Every day your body should get at least 7 hours of sleep.
What poor sleep does to you
Not sleeping doest just contribute to weight gain but also several physiological issues such as low immunity, poor focus and concentration, lethargy, fatigue and aging. Sleep deprivation will show up on your face first.
Consuming fat-free foods
It may seem ironic but you can gain weight if you consistently stick to a fat-free diet. If you remove the fat from foods, it can result to crave for more food and eventually lead to overeating. If you remove fats from dairy products, this can prevent your body from absorbing vitamins A and D and calcium.
Getting distracted while eating
You should avoid watching your favorite T.V show or movie and even while surfing through your social websites while eating your meals. According to researchers, you can eat more if you are distracted while having your meals. If you pay attention to your meal while eating, you will enjoy it and also you would be able to control the amount of food you eat.
Binge drinking
You should think twice before buying yourself a glass of beer. You can gain excessive body fat from drinking beer while your body weight can increase by drinking large all quantities of all types of alcohol. If you’re cautious about your weight, you should spend less time thinking.
Sitting at your desk all day
It has been proven by studies that there’s a relation between obesity and the time spent in sitting at a desk. You should perform some kind of activity after every 60 – 90 minutes; you can remind yourself just by setting a timer. You can perform some chair exercise or even go for a walk, or visit a colleague who is on a different floor. You should perform some sort of activity on a daily basis.
What to do
When you cannot get time off at work and have to sit for long hours, then the best thing to do is compensate. Take the stairs at work inside of the lift. Don’t forget to take breaks in between and when you are at home, perform some leg exercises before sleeping to improve the circulation.