Could Your Habits Be Causing Weight Gain?
Years ago, a completely mistaken idea — that "eating fat makes you fat" — circled American dinner tables. Not true. Eating fat doesn't make you gain weight; calories from carbohydrates are also stored as fat, and many low-fat or fat-free versions of foods have just as many calories as the full-fat kind, because chemicals and sugar have been added to them. Since the "eat low-fat" food craze of roughly 30 years ago, obesity has doubled — a sign of a food policy that hasn't worked.
But that "low-fat" habit can now become an "eat light, stay light" habit. All you need to do is change your routines. And you can start right now by rethinking these 20 habits.
1. Not just "low-fat"
Low-fat and fat-free foods at the supermarket ought to come with a label reading "not calorie-free — don't eat without limit." Joking aside, when you shop, choose foods that are low not only in fat but also in carbohydrate, and therefore in calories. One study found that foods with 43% carbohydrate affected blood sugar less than those at 55% — which means storing less fat and eating less later.
2. Going it alone
Here's some good news: simply by reading this, you've taken the first step toward building new habits to lose weight. Research on 1,000 people advised on diet and exercise found that, after such guidance, they began choosing healthier foods and making more room for physical activity in their daily routines.
3. Sleeping too little or too much
Research found that people who sleep less than 5 hours saw their waistlines thicken 2.5 times faster over a year than during periods when they slept more than 5 hours. People who sleep more than 8 hours were also found to move less and be more prone to weight gain. For weight control, the optimal amount of sleep is 7 hours a night.
4. Free restaurant nibbles — a big risk!
Crackers, biscuits and crisps may be free at some restaurants, but that doesn't mean you won't pay for them. Each of these adds an average of 150 calories to your meal. Three servings across a dinner means 450 calories — which can add up to roughly 2 kg a month.
5. Stay away from fizzy drinks
A 2005 study found that people who drank 1–2 fizzy drinks a day had a 33% higher risk of obesity. Another study found that people who drank 1–2 diet fizzy drinks a day saw their waistlines grow 5 times faster. The artificial sweeteners in diet fizzy drinks stimulate appetite at the next meal.
6. Don't skip meals
A 2011 study found that 17% of Americans skipped meals. When that meal is breakfast, it's a marker for even higher obesity risk. Another study found that people who cut out their morning meal were 4.5 times more prone to becoming obese. That's because skipping meals slows the metabolism and increases hunger, pushing your body toward fat storage and leading you to eat more at the next meal.
7. Eating too fast
If our bodies have one flaw, this is surely it: it takes 20 minutes for your stomach to signal "full" to your brain. A study by the American Dietetic Association found that slow eaters took in 66 fewer calories per meal than their fast-eating peers. Sixty-six calories may not sound like much — but it can mean adding 9 kg to your body each year.
8. Watching too much television
A University of Vermont study found that when overweight people cut their television watching by 50%, they burned 119 more calories. That automatically means about 12 kg lost a year — and cutting your screen time also frees you up for other activities that maximise calorie burn, keeping your hands busy with tasks like laundry or cooking and reducing your reach for snacks.
9. Open-ended food orders
A study in Public Policy & Marketing found that, compared with à la carte, other menu formats led to an extra 100 or more calories, because they let you order more food than you intended. Choose to order dish by dish. That way you won't be swayed by price lists designed to nudge you into spending — and eating — more.
10. Eating from large plates
One study found that when obese people were offered a choice of plates, they chose the large ones 98.6% of the time. More food means more calories and more fat. Keep your portions in check and choose smaller plates — you can always go back for more if you genuinely need it.
11. Serving food on the table
At buffets or family-style meals, people were found to prefer being served from the kitchen. A study in an obesity journal found that when food was served at the table, people ate 35% more.
12. Choosing white bread
A study in the American Journal of Clinical Nutrition found that when obese people added whole grains to their diets over 12 weeks, they were more successful at losing belly fat. Many factors play a part here, but the most important is that whole grains contain more fibre and a stronger nutritional package than refined ones.
13. Taking big bites
A study in the American Journal of Clinical Nutrition found that people who took big bites consumed 52% more calories than those who took small bites and chewed more. Eating in small pieces both fills you up and lets you enjoy more flavour. Remember: small bites can mean a slimmer waist.
14. Not drinking enough water
Getting enough water is vital for body function, and the more water you drink, the better your chances of staying slim. One study found that people who drank two glasses of water before a meal lost 30% more weight than those who didn't. If you like, adding ice can boost the effect — research found that 6 glasses of cold water a day provides enough of a lift to burn 50 days' worth of calories over the year.
15. Overweight friends
One study found obesity was 57% linked to having obese friends, likely tied to shared social norms. Rather than helping hold you back, friends can contribute a few extra kilos — so suggest doing healthy activities together or sharing your meals.
16. Eating late
Your body can burn fat while you sleep, but on a full stomach it's too busy to do so. In a study published in an obesity journal, 52 people were followed for a week, and those who ate after 8 pm were found to take in more daily calories — and to have higher BMI measurements as a result.
17. Weigh yourself regularly
Checking your weight regularly each week strengthens weight loss and makes it harder to slip up on your plan. A study at the University of Minnesota found that people were twice as likely to lose weight when weighed routinely by professionals. Because the body has natural weight fluctuations, it's important to weigh yourself under the same conditions each week.
18. Drinking fruity cocktails
Most restaurants and bars use syrups thickened with high-fructose corn syrup in their fresh-fruit recipes. As a general rule, drinks that arrive with garnishes hanging off the rim are the wrong choice for your waistline.
19. Emotional eating
According to a study at the University of Alabama, emotional eaters (those who turn to food in response to emotional stress) are 13 times more likely to be obese or overweight. If you feel the urge to eat in response to stress, try chewing gum, drinking water or taking a short walk instead.
20. Where you sit at the buffet
At buffet-style restaurants, people were 15% more likely to choose a seat with a clear view of the food. What you should do instead is find a seat where you can comfortably keep your back to it.
Merve Tığlı Çınar, Dietitian