We all know that eating too much junk food and not exercising enough can lead to weight gain. But what about the little things we do every day that might be sabotaging our efforts to lose weight?
Nutritionist Kim Pearson has identified seven common food habits
that can make you fat. Here's what you need to know to break these bad habits
and start losing weight.
1. Thinking you're having 'occasional' treats
It's easy to think that an occasional treat is harmless. But the
truth is, even small amounts of unhealthy food can add up over time.
Pearson says that many of her clients are surprised to learn
that they're actually eating more treats than they realize. She recommends
keeping a food diary for a week to track your intake. This will help you
identify any unhealthy patterns and make changes to your diet.
2. Using food as a reward
Many people use food as a way to cope with stress, boredom, or
sadness. But this habit can lead to overeating and weight gain.
If you find yourself using food as a reward, try to find other
ways to cope with difficult emotions. Some healthy alternatives include
exercise, spending time with friends, or listening to music.
3. Being overly focused on calories
Counting calories can be a helpful way to lose weight. But if
you're constantly obsessing over your calorie intake, it can lead to unhealthy
eating habits.
Pearson says that it's more important to focus on eating whole,
nutritious foods than it is to count calories. When you eat healthy foods,
you're more likely to feel full and satisfied, which will help you eat less
overall.
4. Eating too much fruit
Fruit is a healthy food, but it's important to eat it in
moderation. Fruit is high in sugar, and too much sugar can lead to weight gain.
Pearson recommends eating no more than two cups of fruit per
day. If you find yourself eating more fruit than this, try to focus on
lower-sugar fruits like berries, apples, and pears.
5. Choosing food marketed as 'healthy'
Just because a food is labeled as "healthy" doesn't
mean it's actually good for you. Many processed foods are marketed as healthy,
but they're often loaded with sugar, unhealthy fats, and artificial
ingredients.
When choosing foods, it's important to read the labels
carefully. Look for foods that are low in sugar, fat, and calories, and that
are made with whole, unprocessed ingredients.
6. Eating when you're not hungry
Many people eat for reasons other than hunger, such as boredom,
stress, or emotional eating. But eating when you're not hungry can lead to
overeating and weight gain.
If you find yourself eating when you're not hungry, try to
identify the underlying cause. Once you know the cause, you can start to
develop healthy coping mechanisms.
7. Eating too fast
Eating too fast can lead to overeating. When you eat quickly,
you don't give your body enough time to register that you're full. This can
lead to consuming more calories than you need.
To slow down your eating, try putting your fork down between bites.
You can also try chewing each bite for at least 10 seconds.
By breaking these seven bad habits, you can start losing weight
and improving your health. Remember, small changes can make a big difference
over time. So don't give up!
