If you’re struggling with weight, it may not just be bad food choices that are to blame. Learn not only to choose wisely what you put on your plate, but also how to eat in a way that maximizes the satiety effect you get from your meal. Here are his five habits that can ruin your best weight loss plan.
go get food while running
Eating while running is a common habit and can lead to weight gain over time. It is seldom an arbitrary choice. The problem with eating fast food is that it contains large amounts of fat and sugar, which are linked to obesity and other health problems such as diabetes and heart disease.
Fast food can also be expensive compared to preparing meals at home. Despite the popular belief that fast food is cheap, prepare healthier meals at home for less What’s more, the cost of a nutritious fast food meal will pay for you later when your health goes bad.
When you devour food, your brain doesn’t get the notification that you’re full. It takes about 20 minutes for your brain to receive the message. Eating while moving also increases cortisol. Cortisol is a stress hormone that promotes weight gain in unwanted areas such as hips and abdomen. You will be more satisfied if you savor your meal slowly and appreciate its sensory qualities.
If you know you’re in a rush, plan ahead. There are also healthy snacks that can be eaten until dinner or lunchtime. For example, try carrots with hummus or half an avocado with whole grain crackers. If you don’t have time to eat a proper meal, buy a salad from your local grocery store or make your own using fresh ingredients.
munching in front of the screen
Do you watch your favorite TV shows or work on your computer while you eat? Habits like these can stretch your waistline and reduce the enjoyment you get from eating. It even does!
We all have bad habits that we’re not proud of, but they don’t have to stay that way.
1) Sit at the table when eating. Do not eat in front of a TV or computer screen. If possible, create a specific space for eating. A place away from other activities such as watching TV or working on a computer.
2) Turn off your electronic devices before you sit down to eat. No need to check email, read tweets, or watch videos while eating. Even he doesn’t mind 10 minutes. This is an important step as it helps you focus on what you are eating. This strategy makes eating more enjoyable and leaves you feeling satisfied after each meal.
3) Chew slowly in small portions. This gives your brain time to recognize when you’re full, thus preventing overeating. You can also taste and appreciate what you have in your body.
extra large size of dishes
Research shows that the size of the plate or bowl you eat can affect how much you eat. If you eat from a large plate, the food on the plate will look smaller and you will feel like you are eating less. So you are more likely to go back for seconds. In contrast, meals seem more when served on small plates, so less is more satisfying. If you want to cut down on your calorie intake without feeling hungry, try using smaller plates on your table.
Choose a calm color for the plate. Red, orange, and yellow are bright, motivating colors that stimulate appetite, while muted forms of blue, green, and brown are less likely to stimulate appetite and are more likely to eat more.
dining out with others
Research results show that people burn more calories when eating with others than when eating alone. why? Eating with other people can distract you from conversation and good times and distract you from eating.
Additionally, social events are more likely to justify ordering high-calorie desserts and drinking high-calorie alcoholic beverages. You may feel expected or socially accepted.
For example, if everyone around the table ordered an appetizer or dessert, one person’s extravagant choice could influence everyone else’s choice. Plus, drinking alcohol can make you forget how much you ate.
Stick to a balanced diet of protein, carbs, and fat (such as salmon with brown rice and broccoli). Maybe you can talk them into ordering something healthier.?
use food as a way to relieve stress
I am in a stressful situation and all I need is comfort food. Maybe it’s a giant bowl of ice cream or a plate of French fries. Eating emotions will not make you feel better. It can also cause weight gain.
Eating high-calorie foods when you’re stressed raises blood sugar levels and increases insulin production, telling your body to store fat instead of burning it. It’s not that stress can cause you to start gaining weight.
So what should you do? Stop eating ice cream (or not buying it at all) and find other ways to reduce stress, like listening to music or talking to friends who make you laugh.
bottom line?
Eating better isn’t just about making healthier food choices. It’s also about creating an environment that resists temptation. Keep these tips in mind to avoid diets that cause weight gain.
References:
- Medical Daily. “Do you want to stop snacking? Try the red plate.”
- “Stress and Weight Gain – Mayo Clinic,” 18 Aug. 2020, mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress/faq-20058497.
- “Why Stress Causes People to Overeat – Harvard Health.” 15 Feb. 2021, health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat.
- Appetite 58 (2012) 299-302.
- Helen K Ruddock, Jeffrey M Brunstrom, Lenny R Vartanian, Suzanne Higgs, “A systematic review and meta-analysis of dietary social facilitation,” 21 August 2019 of[{” attribute=””>American Journal of Clinical Nutrition.
DOI: 10.1093/ajcn/nqz155
