According to Forbes, worldwide, more than 1 billion people are facing obesity. And the figures have almost tripled since 1975. All thanks to unhealthy lifestyles and eating habits. Are you also seeking habits to avoid for preventing weight gain? Then, this blog is a must-read for you.
Ideal body weight not only makes you appear beautiful but also boosts your self-confidence level. With the recent awareness about physical fitness, everyone puts effort into maintaining a healthy weight. But, maintaining a healthy and ideal weight can be challenging, especially when certain habits unknowingly damage your progress. Are you also tired of battling with weight gain despite your best efforts? Do you also often type “Habits to Avoid for Preventing Weight Gain” on your search bar? Relax back; here is a blog that explains such habits. These minor changes in lifestyle can prevent you from gaining weight.
7 Habits to Avoid for Preventing Weight Gain
While you should seek advice from a professional weight loss center to gain customized advice, here are some general tips. These seven habits to avoid for preventing weight gain are approved by dieticians and nutritionists.
1. Mindless Eating
Mindless eating is one of the major factors contributing to uncontrolled weight gain. For example, munching while reading a book, snacking while watching TV, or browsing your phone can lead to consuming excess calories without realizing it. Instead, practice mindful eating by focusing on your food and paying attention to hunger cues.
2. Skipping Meals
Skipping meals is one of the other habits to avoid for preventing weight gain. It may seem like a quick way to cut calories, but it can backfire by slowing down your metabolism and causing overeating later in the same day. Thus, ensure that you eat regular, balanced meals to keep your metabolism running efficiently.
3. Relying on Processed Foods
We all know that processed foods are often high in unhealthy fats and sugars. It contains the additives that contribute to weight gain. A 2019 report published by “BMJ Open” found that persons with the highest consumption of ultra-processed foods gained more weight over two years. Choose whole, unprocessed foods like fruits, cereals, vegetables, and whole grains to nourish your body and support weight management.
4. Eating Out Frequently
Frequent dining out can lead to oversized portions, hidden calories in sauces and dressings, and poor food choices. Cook at home more often to have better control over ingredients and portion sizes.
5. Drinking Sugary Beverages
Sugar-sweetened beverages like soda, juice, and sweetened coffee drinks can lead to unmarked weight gain due to their high-sugar ingredients and lack of satiety. Avoid frequent Coke or carbonated drinks. Choose water, herbal tea, or unsweetened beverages to stay hydrated without the extra calories.
6. Not Prioritizing Sleep
Poor sleep can disrupt hunger hormones and increase cravings for outside and unhealthy foods, leading to weight gain over time. Thus, an irregular sleep cycle is one of the foremost habits to avoid for preventing weight gain. For overall health and weight management, an individual should aim for 7-8 hours of sound sleep each night.
7. Neglecting Physical Activity
The advent of modernization and technology has led to a sedentary lifestyle. And it contributes to weight gain and negatively impacts your overall health. Even the CDC recommends an individual do at least 150 minutes of moderate-intensity aerobic exercise for weight management. And, if not possible, 75 minutes of vigorous-intensity aerobic activity per week is a must. Embrace regular physical activity into your schedule, for example, walking, cycling, or strength training, to boost metabolism and burn calories.
Conclusion
Those mentioned above are the habits to avoid for preventing weight gain. Remember to focus on consistency, moderation, and sustainable changes for lasting results. If you need personalized guidance, consult with our registered dietitian or healthcare professional. Connect with Oxford Medical Weight Loss and revolutionize your weight loss journey.
