The Healthy Truth: Small habits that lead to big weight gain (part 2)

Dear Friend,

Have you started putting into motion the lifestyle tips that can help you lose weight that I mentioned two weeks ago? If so, great! You are definitely closer to looking and feeling your best.

Speaking of lifestyle choices, we can’t deny the powerful effects that food, diet, and eating habits have on our weight loss and weight gain. Therefore, this week I will highlight those small food and diet habits that could be sabotaging your weight loss and holding you back from the person you want to be.

Food and diet habits that trigger weight gain

1. You listen to music when eating. Although enjoyable, this habit can actually speed up your eating and cause you to eat more.
2. You consume a mid-morning snack, which has been linked to greater consumption of food and calories throughout the day.
3. You always keep your side order of fries instead of swapping it out for fruit or veggies.
4. You always add cheese to your meals.
5. You eat meals in large groups, which can lead to overeating and making unhealthy food choices.
6. You don’t pack your own lunch so you are constantly going out to eat. Not only is this expensive but it can lead to unhealthy food choices.
7. You sneak treats from the office candy bowl. Just because it is there and available to everyone, that doesn’t mean you should partake!
8. You overeat salt, which not only raises blood pressure and increases water retention, but it also changes the biological processes that tell you when to stop eating. This means over time, you will have a harder time knowing when you are full.
9. You don’t eat enough protein (whether vegetable- or meat-based). Protein helps you feel full and maintain lean muscle mass, which, as we mentioned two weeks ago, is important for fat-burning.
10. You use zero-calorie sweeteners for your beverages, which actually wreak havoc on your stomach, causing bloating and other digestive problems.
11. You eat several frozen meals and other processed foods.
12. You’re not getting in five servings a day of fruits and vegetables.
13. You keep cookies and other desserts out on your counter and desk, creating a temptation to snack.
14. You stock your cupboards and freezer with junk food like ice cream.
15. You’re not eating enough fiber, which helps improve bowel movements and keeps you feeling fuller longer.
16. You eat too much peanut butter (yes, that is possible!) Even healthy foods can have negative consequences when you eat too much of them.
17. You eat at restaurants too often.
18. You tend to finish a dessert on your own instead of splitting it.
19. You don’t ask for sauce on the side.
20. You overdo it on the condiments.
21. You dig into the bread basket. Sure, it’s free, but you’ll pay for it later on when you step on the scale.
22. You opt for whipped cream on your coffee beverages and desserts.
23. You always buy popcorn or other concession snacks at the movies.
24. You enjoy drinking alcohol on the weekends. Drinking empty calories is just as bad as eating them!
25. You don’t stick to your diet on the weekend. It’s called a cheat meal, not a cheat weekend.

By avoiding these food and diet habits and opting for productive lifestyle habits, you can finally achieve your weight-loss goals.

Until next time,
Emily Lunardo