Suppose you gain weight and cannot understand why. It probably has something to do with your normal habits. Many habits can cause you to gain weight, but you can work to change them. These habits include poor sleep, poor diet, and lack of exercise, among many others.
Habits are hard to break, but with constant knowledge and effort, you can make a change. To avoid additional weight gain, you need to take control and decide what is most important. If your health and weight are more important than your current lifestyle, you will be driven to make a positive change.
Sometimes you may know that a change needs to be made, but are not sure what it is. Fortunately, doctors have explained many of the habits that cause people to gain weight. Their knowledge can help you understand where the problems are and help you reverse them.
Habits that make you gain weight without realizing it
Your diet is the most important factor in determining why you are experiencing weight gain. You have to consume healthy foods and drinks if you want to maintain or lose weight. So if you continue to gain weight, you need to give serious thought to the things you consume every day.
Too many processed foods cause you to gain weight
Highly processed foods include sugary cereals, fast food, and microwave dinners. These foods contain high amounts of added sugars, preservatives, and unhealthy fats, all of which are incredibly bad for your health. Plus, doctors and researchers have found a direct link between processed foods, weight gain, and obesity.
While processed foods are high in calories, they do not have other nutrients, including protein and fiber. Because of this, they don’t make you feel full for long and you end up eating your next meal sooner.
If you want to break this habit, you need to start incorporating more whole foods into your diet. The key is to always have whole foods close by so you are tempted to reach for the usual processed foods.
Keep your favorite fruits and vegetables close by for snacks because quick snacks are often processed on the go. It would be better if you also tried to have beans and eggs on hand for quick but healthy meals. Other healthy options include nuts and seeds of any kind.
2. Waiting for your sweet tooth
Consuming too much sugar is a sure way to gain weight. When you give in to your sweet tooth too often, you’ll find that you need to break this habit.
You’ll find high amounts of sugar in some of your favorite beverages, including soda, coffee creamer, sweetened coffee drinks, and sports drinks. Also, of course, you will find sugar in sweets, cakes, and ice cream.
Weight gain is usually reason enough to cut back on sugar, but if it isn’t, sugar causes other health problems as well. Studies show It also increases your risk of developing type 2 diabetes and heart disease.
To stop this habit, you need to look for other favorite snacks and drinks. When it comes to drinks, switch to hot tea instead of coffee and sparkling water instead of sports drinks or sodas. For snacks, keep your favorite fruits on hand for your sugar cravings.
3. Living a sedentary lifestyle
Not getting enough movement is a big cause of weight gain. When you spend more time sitting than active, you lead a sedentary lifestyle.
Sometimes this may seem out of your control. If you work at a desk or your career involves a lot of driving, you may not be able to change those parts of your day.
Then there are lifestyle choices, like watching too much TV or playing too much on your computer or phone. Studies show that spending too much time in front of a screen is one of the main causes of a sedentary lifestyle.
Try incorporating a little more exercise into your day, or even look for opportunities to stand up more. Just an extra hour a day on your feet can make a big difference in weight gain.
Get in the habit of taking a walk after dinner instead of playing games on your phone. Or, take a walk during your lunch break at work instead of sitting in the dining room. Finding small blocks of time to do some exercise will change your life and you will quickly notice the results.
4. Going to bed late makes you gain weight
To have a healthy body, you need to get enough rest. While there are many negative effects of a lack of sleep, the weight gain is huge. Studies show You should sleep at least six hours each night to avoid the weight gain associated with too little sleep.
If you can’t sleep at night, there are things you can do to try to improve the quality of your sleep. Make sure to stop drinking caffeine after a certain time each day. Determine what time is best for you, based on how long the effects of caffeine affect you.
You should also limit screen time at night. The light from the screen stimulates your brain instead of allowing it to relax. This means that once you finally turn it off and try to lie down, your brain is overstimulated.
5. High stress lifestyle
If you are often stressed, studies show it could make you gain weight. When you’re stressed, cortisol levels rise in your body, making you feel hungrier and craving unhealthy foods.
To combat this problem, try practicing new stress management techniques. Or work to change the parts of your life that are too stressful so that you can relax a little more. One idea is to try breathing techniques when you feel stressed and can’t get out of the situation.
Other ideas include trying yoga, going outside, or meditating. All of these options can offer long-term benefits for your stress levels if you do them regularly.
If you prefer to stay in and out of sunlight, that habit can cause you to gain weight. Fat cells respond to sunlight, decreasing with exposure. On the other hand, it increases your ability to store fat by not exposing yourself to the sun.
So if you are guilty of staying in or out of the sunlight, make a change. Smear some sunscreen with SPF and go outside when the sun is out. No matter what time of year, use as much sunlight as possible.
7. Lack of exercise
Exercise is essential to lead a healthy lifestyle. If you don’t exercise, you will likely gain weight because of it.
This does not mean that you have to become a bodybuilder or a fitness fanatic. It just means that you have to move in some way for about 30 minutes each day.
If you don’t like working out in a gym, you can do a lot of exercises at home. Yoga is great because it can be done anywhere and there are many options for beginners. Go for a walk if you can, and try to find someone who can accompany you to make it more enjoyable.
You can also find an active sport that you can participate in. Tennis and golf are fun and offer lots of movement and exercise.
8. Keep your home cool
Some people enjoy a cool home, but this could have negative effects regardless of the time of year. If your body has to constantly work to raise its temperature, your body will begin to store fat. Also, it will make you hungrier for unhealthy foods.
If this is a problem for you, start keeping your home a little warmer. Keep the air conditioner at a higher temperature or turn up the heat, depending on the time of year.
If you don’t want (or can’t) change the temperature in your home, consider wearing warmer clothing. When your body temperature is properly regulated, you won’t store as much fat or eat as often.
9. Not planning meals or snacks
Planning what you are going to eat is essential to keep your weight gain to a minimum. When you’re hungry and don’t have a plan, you’ll likely grab whatever you can find. These options tend to be processed, full of sugar, and lack nutritional benefits.
Instead of relying on unhealthy options, be prepared. Keep snacks on hand wherever you go and plan meals in advance. This goes for your lunch too, so you don’t end up in a fast food line when the time comes.
10. Regular alcohol consumption
While an occasional alcoholic drink does not cause weight gain, it will become a regular habit. Regular consumption of these beverages can skyrocket your calorie intake, causing you to gain weight quickly. Pay attention to this and remember that excess weight is not worth it.
As you can see, many habits cause people to gain weight. Once you know what these habits are, you can work to change them. You will quickly see results if you are consistent in breaking your unhealthy habits.
From lack of sleep to the way you eat, many parts of your lifestyle could be contributing to weight gain. Take control of your life and use the tips provided here to get healthier.