How many times have you found yourself googling ‘’How to lose weight fast?’’ Probably more than you can imagine. You think you are doing everything right, but your scale suggests otherwise.
Did you know that certain harmless habits can sabotage your efforts to exercise and have a healthy diet? Our routines have become automatic and so ingrained we don’t even realize some of them can hinder our goals, including weight loss.
The good news is that breaking bad habits is simple, but we need to identify them first. The scale will start moving if you eliminate these behaviors.
Eating Out Too Often
Even though you only eat low-calorie food and salads outside, you are still not in control of how much carbs, fats, proteins, or fibers enter your body. Plus, you will probably be unable to meet your daily fat or protein requirements.
Another similar scenario you might experience is if you constantly eat out with other people. Most of the time, we will order the same food as our friends simply because we like it better. Meanwhile, we fail to realize that the portion may be too big for us, which can undermine our plans to lose belly fat.
If you are mindful of your daily food intake, you can always opt to dine alone at the restaurant or, even better, enjoy home-cooked food using organic ingredients. If you cannot see your progress right away, you can use INEVIFIT’S Body Fat Scale, which measures nine body composition metrics. This includes your body fat and body weight so you can keep them under control at all times.
Eating Too Quickly
When you eat too quickly, you are likely to overeat and gain weight. This is because your brain requires time to process fullness signals. In most cases, it takes your brain about 20 minutes to realize you are full. Therefore, if you finish a meal in just 5 minutes, you may still feel hungry, leading you to consume more food, which can cause weight gain.
If you are accustomed to eating fast, we recommend slowing down your pace, chewing your food thoroughly, and breathing between bites. You could even try eating with your non-dominant hand or with a smaller fork or spoon.
Drinking and Eating “Diet” Labeled Products
Many products on the shelves today are advertised as “healthy,” “low-carb,” or even “no-fat.” We usually consider them healthy options, especially those trying to follow tips on how to lose weight. However, they may have the opposite effect. Many of these products contain preservatives, sugar, fat, and sodium and are detrimental to your waist and overall health.
Companies often add sugar to improve the taste, so we tend to buy foods and drinks that don’t contain it. Instead, we go for products with the label “no sugar added,” which can increase sugar cravings. For instance, soft drinks, such as diet soda, are packed with artificial sweeteners like saccharin, aspartame, and many other additives. One study found that people who drank diet soda consistently had larger waist circumferences than those who didn’t.
So, instead of choosing low-fat food or diet beverages, try to consume nutritious and minimally processed foods. Since fruits and vegetables are naturally low in fat but contain high amounts of nutrients, they can also help you lose weight. Aside from that, plain water is always a good idea.
Consuming Food From a Large Plate
Research published in the Journal of the Association for Consumer Research analyzed studies addressing the question, ‘’Does the size of the plate helps in reducing food consumption?’’ They concluded that it is possible but under special conditions.
As a result, they examined those conditions, including the food type, portion size, plate type, and setting. Their results showed that halving the plate size reduced average food consumption by around 30%.
Another important finding they recorded is that self-serve portions can lead to lower food consumption. So, instead of looking for advice on how to lose weight fast, you can start by reducing your food intake and eating from smaller plates.
Sleeping Too Much and Skipping Breakfast
Similarly to sleep deprivation, which can cause serious health problems, too much sleep is linked to diabetes, cardiovascular disease, and stroke. Studies have shown that oversleeping can also lead to weight gain, perhaps even more than when you are not getting enough sleep.
Another thing that can make you add extra pounds is sleeping too much and not consuming breakfast. You've probably heard a hundred times that breakfast is the most important meal of the day. But why is it so? Because it increases your resting metabolic rate by up to 10%.
By breaking your fast in the morning and eating food, you trigger thermogenesis — the energy you need to digest and transport food. Therefore, set the alarm to wake up at least an hour earlier and have a healthy breakfast. It will keep you energized throughout the day and prevent overeating later.
We may all be guilty of eating without thinking at times, as it is very easy to get sidetracked. Sometimes we even try to multitask while sitting at a desk at work or zone out while watching TV at home.
As a result, this type of distracted eating may lead to weight gain. Controlling your intake is impossible if you don't pay attention. Therefore, you should try to be mindful while eating, which involves noticing the flavors, textures, and smells. This way, you will slowly start to create the habit of eating less.
Changing these patterns will require a bit of self-control and some learning, but it will pay off in the end. It's essential to keep in mind that bad habits are just that — habits. And unless you let them, they aren't permanent.
To achieve success, focus on one routine at a time. Don’t overwhelm yourself by taking on too many life changes at once. It takes time to lose weight and alter your diet and behavior, so you shouldn’t try fixing them overnight. Slow and steady is the only way to see long-term success.
Read next: 10 TIPS TO STOP OVEREATING