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While healthy eating and regular workouts help prevent sneaky weight gain, it is often the little things, which we do not count
On average, a person may gain 0.5 to a kilogram every year. And that happens when you do not take much interest in losing weight. However, even though it may sound normal, every decade you may be gaining around 10 kg of weight, which can be extremely detrimental to your overall health as you age.
According to experts, while healthy and clean eating and regular workouts help prevent this sneaky weight gain, it is often the little things, which we do not count, that pack on the pounds. Fortunately, you can take control by changing your habits today.
Here are some little things that are making you obese and overweight.
Skipping meals to cut calories
Many people think leaving out breakfast or even lunch is a good way to reduce their calorie intake, which in turn can make them lose weight. However, in reality, it often leads to uncontrollable hunger, cravings, and binge eating later in the day.
Experts say it not only disrupts metabolism and encourages fat storage but also quickly makes you pile on kilos, which gets difficult to lose. Following a very low-calorie diet, which means less than 1000 calories per day, or skipping meals and snacks has the opposite effect on your body. It does not promote weight loss, but weight gain in most cases.
Being extremely social
While it is always good to mingle around with people as it keeps you happy, socializing too much can also be the reason for your obesity.
According to experts, most get-togethers, parties, and social events involve food or alcohol, which can easily add unwanted calories to your diet. Also, you tend to eat more with like-minded people consuming big portions or preferring unhealthy foods.
Consuming artificial sweeteners instead of sugar
According to the World Health Organisation, artificial sweeteners contribute immensely to weight gain. Studies say artificial sweeteners trigger cravings for high-calorie foods, even if you cut calories by choosing sugar-free sodas.
These have also been linked to high blood pressure, metabolic syndrome, type 2 diabetes, cardiovascular diseases, and all-cause mortality.
Eating too many healthy fats
Healthy fats like avocado, coconut oil, and olive oil are an important part of a healthy diet. However, too much of a good thing cannot be too good for you, especially when it comes to your weight. That is because healthy fats are also high in calories.
Although healthy fats are high in calories, they are nutritious and should not be avoided. Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado.
Simple habits you must follow to lose weight
DO’S
Eat homemade meals
Make sure to prepare fresh meals using healthier cooking methods like steaming, baking, roasting, and grilling.
Always do meal preparation in advance
Use your weekend to plan and prepare healthy meals. This will help avoid last-minute processed convenience foods without losing too much time or money.
Be active
Move and remain active! To know how much physical activity is recommended for what age group, check out the WHO Guideline on physical activity and sedentary behaviour.
DON'TS
- Stop eating processed or junk foods that are packed with fat, salt, and preservatives
- Healthy eating always begins with healthier shopping, so avoid buying ultra-processed food items and always prefer local, seasonal, and fresh foods.
- Do not fast often—or overeat. Try to eat regularly and reasonably.
- Don’t have meals while watching television, computers, or mobile.
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