You’ve been doing it all. Eating right, exercising daily, sleeping on time (we suppose), and staying hydrated, yet each time you step on the scale, you find the numbers creeping up slowly but surely and now you feel a combination of puzzled and disheartened. You’ve been doing everything right, right down to the last push up or fiber-rich spoonful, so what seems to be the problem?
We all know that there is no one quick solution to all your weight problems. The key is all in your lifestyle choices and behaviors. We may not be too conscious of it but certain small, innocent, seemingly ordinary behaviors can contribute to a huge jump in your weight. Read below to check out the innocent habits that contribute to weight gain.
Not Eating Enough Protein
While the temptation to cut out whole food groups in order to attain speedy weight loss is there, resist the urge to do so. Not eating enough protein can actually prolong the weight loss journey and eventually lead to weight gain. Protein and fiber take longer to move through the digestive system, with their energy content being slower to absorb keeping you fuller for much longer.
Studies have also shown that a high protein diet can help with boosting metabolism and preservation of muscle mass. Get more protein in your diet by incorporating protein-rich foods such as meat, fish, eggs, nuts, lentils, tofu, and more.
Social Eating
When attending gatherings such as parties, it’s hard to keep track of the food we eat. With all the merriment around us and the good conversations, we have, being mindful sometimes isn’t an option. Social eating is one seemingly harmless habit that has a huge effect on weight. Research shows that people like to mirror the people they eat with, so if your friends eat huge amounts of food, you are most likely to do the same thing.
One can always suggest healthier options when going out with friends in order to become a better, healthier influence to each other. If friends mirror what each other chooses and eats, then it’ll make socializing with them a whole lot easier and better for the body.
Skipping on Sleep
It is reiterated that sleep has a huge impact on your weight. Plenty of factors contribute to this ranging from hormonal changes to an overall lack of energy. A lack of sleep has been studied and proven to lead to carrying more visceral fat or belly fat. An excess of which can lead to serious non-communicable diseases such as type 2 diabetes and heart disease.
We’ve heard it all before. Getting 8 hours of sleep daily is important especially if you want to lose weight. Practice good sleeping habits including putting your gadgets down before bed and sleeping in a cool, dark room in order to get the best quality of sleep.
Drinking Your Calories
In this day and age, it’s near impossible to go outside and not see anyone holding their regular barista-brewed cup of joe or a sweet, creamy cup of milk tea. While a funny thought might be that it isn’t exactly solid food, it’s liquid so it can’t make me gain weight right? Well, that’s where most got it wrong. Most popular beverages are laden with sugar and calories that could just be adding up to your daily caloric requirement, leading to weight gain.
Don’t drink your calories. If you have to make the decision between oranges and orange juice, pick the oranges. Studies have shown that eating the food version of your favorite juice is much more satiating than the beverage itself. As for sweetened, caffeinated beverages, take these in moderation.
Now that you’ve grown familiar with the innocent habits that add up to big weight changes, you can now take some steps to modify your behaviors and attitudes towards food. Little things eventually become big things and your diet is no exception, so start adapting lifestyle changes if you want to reach your target healthy weight.
If you’re looking for the best, most practical way to make changes to your weight, get in touch with a weight specialist and a registered nutritionist dietitian who can guide you towards the path of wellness. Expert advice from seasoned professionals along with a healthy mindset and determination to reach your goals are key to achieving lasting results.