When you’re working long hours on the computer, running from one lunch meeting to the next and traveling nonstop will make your diet and fitness goals sometimes get drail in ways.
On the other hand, being a healthy weight feels better than being overweight. And a healthy weight is a lot easier to accomplish when the right choices become second nature. In other words, weight-loss goals are more achievable when healthy choices turn into healthy habits. Here are the habits that can make you fat and are worth breaking.
1) Eating too fast
How many of you can finish a meal within 10 minutes? A study from the University of Rhode Island found that those who ate slowly ate 1/3 less than those who ate fast. Your stomach takes 20 minutes to tell your brain that you’re full. Every meal should take you at least 20 minutes to finish. Try and chew your food 20 times in each bite and pace yourself.
Food that are labeled low-fat or fat free can save you a few calories, but they do this by replacing fat with sugar and other chemicals which are worse than fat. They digest more quickly, leave you with a sugar crash and leave you feeling hungry faster. The best approach is to eat with nutrition in mind.
That’s a big mistake, because you’ve fasted overnight. Your body needs fuel, and your metabolism needs to be jump-started with food. Breakfast kick-starts your metabolism, forcing it to begin burning calories. If you’re usually in a rush in the morning, stock up on low-sugar protein bars and have breakfast during your morning commute.
4) Eat while watching TV
When you watch television, you’re not fully concentrating on anything else that you’re doing, and this includes eating. Statistics shows that you eat 5-10 times more when you eat while watching TV. If you’re going to snack while you watch television, snack on cut veggies or portion 2 cups of air pop popcorn and don’t refill. Do not play on phone while eating too.
Say yes to water, unsweetened tea or coffee but no to soda and juice. Liquid calories also often come in the form of alcoholic beverages, and those should be avoided. Women should limit alcohol consumption to one drink per day, and men should stop at two.
Cut your food into smaller pieces and use a smaller fork or spoon. You increase enjoyment and take longer to eat, which will increases your satisfaction. The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52% more calories in one sitting than those who took small bites and chewed longer.