I am a huge fan of the Men's Health "Eat This, Not That" series. Now that I am health conscious, I'm paying attention to this a lot more and I decided to Copy and paste the "20 Habits That Make You Fat" Article from David Zinczenko's online yahoo article. I've got a few notes in bold under some of these too, just my opinions on some of these habits! Read the full article at http://health.yahoo.net/experts/eatthis/20-habits-that-make-you-fat
20 Habits That Make You Fat
FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
This makes me happy because low fat and fat free anything (other than milk) tastes like absolute ass to me. I know a lot of people that over do it when it comes to getting low fat everything.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.
I know people that choose not to believe or ignore articles like these and you know what? They prove this to be correct.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
I am super guilty of this. One of my favorite bars/restaurants (On the Border) gives free chips and salsa and most of the time I'm so hungry by the time I get there that I punish this waist-line sabotaging snack. The other place I can't resist the free food is Carrabba's. They have the BEST bread and pesto/oil mix. Oops.
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
This is one thing that has always irritated the HELL out of me when it comes to people complaining about how they are fat. The ones that go out and drink diet-and-whatevers at the bar or always insist on drinking diet everything because it is better for you, are the ones that never work out or never lose weight. I tell my friends this all the time and I even got Jason away from ordering Captain and Diet when we go out because when it comes to sacrificing calories, diet-and-anything is not any better than a plain old light beer. That's another topic for another day (people thinking liqour is better for your waist-line than beer that is).
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the
American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
Another thing I have been guilty of. I skip breakfast A LOT because I just don't like breakfast foods and fruit doesn't fill me up enough to hold me over until lunch at work. I am working on that now because I know how important it is. *slaps wrist*
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the
Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
Oh, the boob-tube. That and the couch used to be my problem. Jason and I eat dinner on the couch because there's usually a ton of crap on my kitchen table, lol. In the last few weeks though, I refuse to sit on the couch unless I'm eating dinner or until my work out is done. Progress! :)
FAT HABIT #9: Ordering the combo meal
A study in the
Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
um, duh?
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
um, duh to the 2nd degree
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
This is interesting. I'm going to have to try it out, especially at those summer cook-outs where everything looks delicious and somehow your plate gets full in a hurry.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal
Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the
American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
BAH, HUMBUG. I personally am not a fan of wheat or grainy breads, but I eat it anyway because I have a problem with eating enough fiber which hurts me in the long run. White bread is much more delicious and enjoyable for sandwiches. That is all.
FAT HABIT #14: Taking big bites
The
American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough
water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
Seriously, ditch the soda and drink water. I drink water 24/7 and I give credit to this habit for not letting me get super obese. Like I have said before, I've never been embarassed by my weight or unhappy with it, I have just been not-so-happy with myself in the mirror. If you are one of those people that has to have some flavor, add Crystal Light to your water!
FAT HABIT #16: Having overweight friends
Research from the
New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
I don't neccessarily agree with this and it seems pretty ignorant.
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal
Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
ding-ding-ding. Correct!
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
Conflicting reports and articles have been published that say it's counter-productive to weigh yourself so often. I agree with this habit because once you start watching what you eat, you know what's going to make you heavier on the scale the next day. Another important point is to weigh yourself when you wake up. This is because we tend to exhale about a pound of moisture from breathing while we sleep and you haven't eaten in about 12 hours (if you are getting the right amount of sleep). Also, make sure to weigh yourself at the same time every day to get an accurate daily weight.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
aka that Margarita or Pain in Da Ass you've been craving.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories
.
um, duh to the 3rd degree
Well, there you have it. For more interesting "Eat This, Not That" factoids, check out http://eatthis.menshealth.com/home.
Make sure to check back for my Weigh In Wednesday!
xoxo
