Top 10 Bad Habits That Lead to Weight Gain
Knowledge is power: You can break habits
Old habits can be hard to break, but they may be breaking your weight-loss
efforts. Nobody's perfect. We've all plowed through endless chips at the
taqueria or eaten Sara Lee straight from the freezer. What's your secret
When we recognize our bad eating habits, we are empowered, says Weight Loss
Clinic Dietitian Kathleen Zelman, MPH, RD, LD. Then it's easier to break them.
"Do something new for 21 days, and you can break the habit."
Her motto: "Slow, steady changes in your lifestyle can free you of diets
Bad habits to watch for:
1. Eating amnesia. Very often, this condition is
TV-induced. "Your hand is stuck in the bag, and you don't realize what or
how much you're eating," Zelman says. "That big ol' bag of chips can
disappear pretty fast."
2. Too few zzzz's. Sleep loss makes you feel hungry even if
you are full, because sleep loss affects the secretion of cortisol, a hormone
that regulates appetite, studies show. Also, sleep loss increases fat storage
in your body.
3. After-dinner treats. "It tends to be mindless eating
and usually involves something sweet," says Zelman. "Start a new habit
-- have a warm cup of tea, sparkling water, something non-caloric. Most
importantly, quit eating anything after dinner."
4. Starvation-mode shopping. Face it, grocery stores and
extreme hunger just don't mix. You end up buying the first quick-fix item you
see. Slow down. Eat a little something -- something healthy -- before grocery
shopping. Suggestion: Get a sandwich on your way to the grocery store --
grilled chicken breast, that is. "Then you won't be so hungry, so
tempted," says Zelman. Also, shop with a grocery list and stick to it.
5. Getting grabby. You're at work, in the airport,
anywhere, and hunger sets in. Easiest thing is to grab what's convenient -- and
too often, junk food wins. Better bets: a homemade sandwich, a few carrots,
fresh fruit, a smoothie, or trail mix. Plan ahead. Have healthy snacks at your
6. Drinking without thinking. Beer, alcohol, wine, soft
drinks -- they all go down easy. But the calories can really add up. "Save
your liquid calories for when you really want them," says Zelman.
7. Skipping breakfast. "That's a big mistake, because
you've fasted overnight. Your body needs fuel, and your metabolism needs to be
jump-started with food." Best breakfast choices: whole-grain cereal with
8. Portion distortion. We tend to eat everything served to
us -- whether at home or on the go. "Portions are huge these days,"
says Zelman. "Learn what normal portions are, and stick to them."
9. Confusing "fat-free" with
"calorie-free." Those "healthy" cookies and other
snacks aren't really pure. "Calories are calories," says Zelman. Read
the label. Polishing off 10 fat-free cookies won't help your waistline.
10. Slathering sandwiches with mayo. Try using mustard or
low-fat or fat-free mayonnaise for easy calorie savings. Layer lots of crunchy
veggies into the sandwich for added flavor and extra nutrition.