According to the World Health Organization, obesity in the world has nearly tripled over the past 40 years. Losing weight can be really tough — people attempt to stay on different diets, do exhausting exercises, count calories, and more. However, there are certain habits that most of us practice on a daily basis that are hindering our efforts at losing weight.
1. Skipping breakfast
Researchers have confirmed that people who eat breakfast tend to gain less weight than those who skip it. The study examined 350 adults and those who ate breakfast every day had smaller waistlines than those who didn’t include breakfast in their daily schedules. It’s pretty logical though: If you skip your meal in the morning, you’re more likely to be ravenous by lunchtime and eat more.
2. Not drinking enough water
Drinking water helps to burn more calories and benefits weight loss. A study of obese women examined the impact that increased water intake had on their weight. The results showed that in one year, drinking over one liter of water per day led to 2 kg of weight loss. So next time you think about what to get to drink, choose good old fashioned water.
3. Eating late in the evening
Studies confirm that it’s better to avoid late meals unless you want to gain some extra pounds. If food is consumed late, the body will most definitely store those calories as fat rather than burn them. A light snack in the evening will be fine, but try to stay away from your fridge right before bedtime.
4. Skimping on sleep
Depriving yourself of sleep can really affect your weight. When you’re overtired, you skip exercising and tend to choose high-carb snacks and lots of coffee. Also, sleep deprivation may result in a slower metabolism. So try to get at least 7 hours of sleep every day.
5. Consuming fat-free foods
It might seem paradoxical but sticking to a fat-free diet may actually lead to extra weight gain. Removing fat from food will actually make us crave more and result in overeating. Moreover, removing fats from dairy products prevents us from absorbing calcium and vitamins A and D.
6. Getting distracted while eating
If you’re going to eat your meal, try to do it without watching your favorite series or browsing through social networks. Being distracted during mealtime makes you eat more, researchers say. Meanwhile, paying attention to your meal will let you enjoy it more and have more control over the amount of food you consume.
7. Binge drinking
Next time you get yourself a glass of beer, think twice. Beer drinking causes excessive belly fat, while heavy drinking of alcohol of all types is known to increase your weight. Try to have less “happy hours” if you’re concerned with your weight.
8. Sitting at your desk all day
Studies confirm that there’s a correlation between the time spent sitting and obesity. So try to move every 60-90 minutes, or set a timer to remind yourself when to stand up. Try chair exercises or go for a walk — even if it’s just to visit a colleague working on another floor. Add some movement to your day!