It's no secret that weight gain comes from eating too many calories. But there's another thing: an imbalance between healthy and unhealthy habits. On one hand, healthy foods include whole grains, fruit, veggies, lean proteins, and plant fats. On the other hand, unhealthy choices include sugary foods, foods high in saturated fat, and processed snacks. Still, it's not just food that causes weight problems. Unhealthy behaviors play a role too. That's because they can make you eat more calories without realizing it, like eating fast food, snacking from vending machines, or eating while watching TV. Big weight gain usually isn’t due to just one bad habit but a mix of habits. In this article, we'll focus on the 7 worst unhealthy habits that add extra weight.
Eating quickly:
Today people are busier than ever and tend to eat their meals fast. Unfortunately, eating fast can lead to more fat gain. Studies show people who eat quickly are more likely to gain weight or become obese. This happens because your body takes time to tell your brain it's full. So fast eaters can easily consume more than their body needs before feeling full. If you eat quickly, try slowing down by chewing more and taking smaller bites.
Not drinking enough water:
Studies estimate that 16-28% of adults suffer from dehydration, with higher risk in older adults. Not drinking enough water might just make you feel thirsty. Interesting enough, thirst can be mistaken for hunger, or a strong desire to eat. One study found people who drank two glasses of water right before breakfast ate 22% fewer calories in that meal than those who didn't drink water. The best part is plain water has zero calories, and some studies show that swapping sugary drinks for water might cut daily calorie intake by up to 200 calories. So if plain water feels boring, try adding slices of cucumber, lemon, or your favorite fruit for flavor.
Sitting for too long:
In Western countries, adults sit for 9 to 11 hours a day. Even though it might seem harmless, studies show that people who sit longer have a higher chance of gaining weight. They also face higher risks of chronic diseases and early death. If your job means sitting a lot, make sure to exercise before work, during lunch, or after work several times a week. You can also try using a standing desk.
Not getting enough sleep:
More than a third of adults don’t get enough sleep. Sadly, lack of sleep is strongly linked to weight gain. This is due to many factors like hormonal changes and less motivation to work out.
One study analyzed sleep habits of over 68,000 women older than 16 and found that women who sleep less than 5 hours a night are more likely to gain weight than those who sleep 7 hours or more.
Worse still, people who don’t get enough sleep are more prone to gaining belly fat or visceral fat. Carrying more visceral fat is linked to higher risks of harmful diseases like heart disease and type 2 diabetes.
Eating too much healthy fat:
Healthy fats like avocado, coconut oil, and olive oil are an important part of a good diet. But unfortunately, eating too much of even good things like healthy fats can backfire. That’s because healthy fats also have a lot of calories. For example, one tablespoon of olive oil has 119 calories. If you add several tablespoons of oil to your meals, you can quickly boost your calorie count. Though healthy fats are calorie-dense, they’re nutritious and shouldn’t be avoided. Instead, try to get most of your fats from whole foods like salmon and avocado. These foods satisfy better than just oils. Also, aim for a balanced diet with healthy fats, lean proteins, fruits, and vegetables. This naturally balances your diet and cuts daily calories.
Drinking a lot of milk coffee:
This famous drink is not just an energy booster. it’s also full of antioxidants and good nutrients. But research shows that over two thirds of coffee drinkers add cream, sugar, milk, and other extras to their coffee, which can make it unhealthy. This means your coffee habit might add to fat gain. For example, a tall latte from Starbucks has 204 calories. Switching to black coffee can give you the same benefits without the extra calories.
