Did you ever think about how our little habits can become our biggest obstacles to maintaining a healthy weight? It’s not always huge meals or skipping the gym— sometimes it’s as simple as when & how you snack. Believe me — I’ve had my fair share of moments when I realized my daily routines were silently working against me — making me feel sluggish or adding on pounds without me noticing. And with time, I’ve realized that spotting & changing these small habits can make a big difference.
In this list – I am going to share with you 11 things you can do every day to prevent weight gain.
Featured Image Credit: Alena Darmel /Pexels.com.
Skipping Breakfast
I used to skip breakfast thinking it would help me bring down my calorie intake. But I’d be starving at noon, picking up whatever finger food I could find — which was often sugary or processed. By skipping breakfast, you’ll also have a sluggish metabolism & become hungrier throughout the day — leading to overeating. A protein, fiber and healthy-fat balanced breakfast will help you get your metabolism going & keep you feeling fuller throughout the day.
Eating Late at Night
Night-time snacking compelled me for days. But I found that if I ate something heavy or snacked too close to bedtime, the next morning I felt bloated & slow. Your body burns food slower at night & can store those calories as fat more easily. When you consume your last meal earlier in the evening, your body has time to digest it & helps maintain a good weight.
Drinking Sugary Beverages
Soda, flavored lattes & even fruit juice are sugar bombs that add up fast. These drinks don’t fill you up — so you’re just getting sugar – and empty calories. For me, switching to water tea or coffee that contains little sugar worked wonders.
Mindless Snacking While Watching TV
I can’t tell you how many times I’ve eaten an entire bag of chips while binge-watching a show. When you eat in front of the TV or while surfing on your phone – you don’t realize how much you’re eating. And then you go & eat way more than you wanted to. Instead, you can try portioning your snacks into smaller bowls (or eating at the table) to stay mindful of your portions.
Eating Out Too Often
I used to go out for dinner a couple of times a week. But even the “healthy” restaurant food is usually replete with oil, sauce & processed hunks of meat. When I cook more at home – I have more control over what I am making and how much I am eating — It helps me manage my weight much better.
Ignoring Portion Sizes
It used to feel like portions didn’t really matter if I was eating healthy food. But eating too much — even nuts, avocados or whole grains — still results in weight gain. Using smaller plates or measuring portions helps you eat mindfully without feeling deprived.
Not Staying Active Enough
Some days I’d sit & wonder at the end of the day how little I’d done. When you’re not active, you don’t burn as many calories as you should — even if your diet is good. Getting small doses of exercise every day – like little walks or stretching – keeps me from being lazy & helps my metabolism run.
Eating Too Quickly
I used to wolf down meals, especially when I was busy. But eating fast doesn’t give your brain enough time to feel full – so you overeat. Slowing down, chewing thoroughly & savoring your food not only make it taste better but also help you feel satisfied with less.
Choosing Processed Foods Too Often
I used to eat ready-made foods when I had no time, but they are packed with sugars, trans fats & salt. They not only make you gain weight but make you hungry again immediately. The move to fresh whole foods & meal prepping is quick, convenient & healthier.
Not Drinking Enough Water
I’d misunderstood thirst for hunger & would snack — when all I wanted was a glass of water. Hydration maintains your metabolism & also helps you feel fuller between meals. Now I always carry a water bottle with me during the day and this habit helps me drink enough & prevent munching all the time.
Emotional Eating
I used to eat tubs of strawberry ice cream whenever something stressful happened. It pampered me & helped me escape the harsh moments — but this habit started to make me feel worse in the long run. Emotional eating can also lead to overeating calorie-dense, empty-calorie foods. Healthy ways to cope with stress such as journaling or taking a walk in nature will help you stop turning to food to control your emotional burden going inside your head.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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