Weight Loss Tips: 12 Harmless Habits That Are Making You Fat!

When we talk about losing weight the first thing that comes to our minds is probably diet or gym, very few people actually realise that we need a holistic approach towards a healthy lifestyle for a permanent weight loss. Sometimes even after going on a healthy diet and sweating out in the gym, there are chances that you don't lose weight if you don't do it the right way. Performing yoga for weight loss is also a great way to lose weight that is natural and mindful. You might want to know 5 Best Fat-Burning Yogasanas for Weight Loss.

However, here are a few seemingly harmless habits that are actually not letting you lose weight: 

1. Too little or too much sleep: Sleep plays an important role in your weight loss journey. Researchers suggest that people who undertake any diet must sleep for more than eight hours or so because those who sleep for five hours or less tend to put on two and a half times more fat on the belly. Get an average sleep of six to seven hours of sleep every night which is the optimal amount concerning weight control.
2. 'Diet' soda:  According to a study that took place in the year 2005 drinking one or two sodas each day leads to increased chances of being overweight by around 33 per cent. Research suggests that the waistlines of those who drank two or more sodas each day increased five times faster in comparisons to those who were non-drinkers. 'Diet' is no different. Do not get carried away by fake commercials.
3. Skipping meals:  Skipping meals increases the risk of obesity, especially when we talk about breakfast. According to a study, people skipping breakfasts in the morning were over4 times more at the risk of obesity. The reason behind this is cutting out meals leads to slower metabolism and increased hunger. The body is put in the condition where your body begins to store more fat, and there is an increased chance of overeating at the next meal.
4. Eating fast:  A study in the Journal of the American Dietetic Association proves that 66 fewer calories were taken in by people who ate slow, but they felt that they had eaten more, in comparison to people who ate fast. Chewing the meals properly also keeps your digestive system well.
5. Buffet Meal:  Buffet meal may seem very cool and interesting to many but is like forcing yourself to eat more and gain more calories. Research suggests that 15% of diners who were obese chose the seats having a clear view of the food when eating at a buffet-style restaurant. Most people also tend to overeat in a buffet meal because of being surrounded by a large amount attractive foods.
6. Avoiding all fats: It is accepted that fats increase the chances of problems like heart disease, weight gain and stroke, so it is a smart move to stay away from it. But not all fats need to be avoided. Cheese And Butter For Weight Loss? 6 Healthy Fats That You Should Include In Your Diet. Consumption of healthy fats like nuts and flax seeds can be helpful in keeping people slim and healthy. Fats help us in the absorption of many of the vitamins from our diets and also keep us full for a longer duration which is helpful for weight loss. At least one serving of healthy fats should be consumed each time a person sits to eat.
7. Ignoring sodium Counts: While it is essential to keep an eye on the number of calories consumed, checking the amount of sodium intake is of equal importance. People consume about 50 per cent more than the average intake recommended, by eating processed foods like frozen or junk foods. The Institute of Medicine’s recommends about 2300 milligram per day or less can help controlling bloated belly, high blood pressure and other health conditions.
8. Unhealthy Friends: Let's face it! Friends help us shape our lifestyle big time. And even according to a research when a person’s friend becomes fat, chances of gaining obesity increases by nearly 57%. This may be the result of the social norms the person comes across. Instead of ditching a friend who puts on extra weight, make suggestions regarding healthy activities that can be done together and never allow the person to decide the meal.
9. Emotional Binging:  A study suggests that people who admitted eating in response to emotional stress have 13 times more chance of being overweight. You might want to opt for yoga to cope up with such emotional situations. Creating an immediate response which doesn’t involve food can help prevent overloading of calories.
10. Drinking:  Beer, alcohol, wine, soft drinks- all are widely consumed but can increase the calorie intake. While beer has its own set of benefits there is no doubt that it makes you fat and gives you a beer belly.
11. 'fat-free' and 'calorie-free': The “healthy food” that is bought in the name of 'fat-free' may not actually be healthy. Binging on 'fat-free' foods will not help you lose weight. Some people even try to completely get rid of sweets from their lives here are 10 Sweets That Will Help You Lose Weight Guilt Free!  
12. Skipping breakfast:  Skipping breakfast is a huge mistake that people generally tend to make. The body which has fasted whole night needs fuel and its metabolism need a jump start with food. whole-grain cereal with fresh fruit can be good breakfast choices.

More than about losing weight, it is about losing weight permanently. A study called Weight loss maintenance: A review on dietary related strategies says, 'Meal replacement, low carbohydrate-low glycemic index (GI) diet, high protein intake, and moderate fat consumption have shown some positive effects on weight maintenance. However, the results are controversial. A Dietary Approach to Stop Hypertension (DASH)-type diet seems helpful for weight maintenance although the need for more study has remained. Some special behaviours were associated with less weight regain, such as, not being awake late at night, drinking a lower amount of sugar-sweetened beverages, and following a healthy pattern. Some special foods have been suggested for weight maintenance.'

(Reference: Weight loss maintenance: A review on dietary related strategies/ Dietary intakes associated with successful weight loss and maintenance )

(The above story first appeared on LatestLY on Aug 13, 2018 08:29 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).