20 things that make you fat in a short time

Many familiar habits can disrupt your weight loss plan, even make you fat in a short time. So what silent habits make it difficult for you to lose weight?

The effort you put into exercising or dieting can be wasted by very small habits that make it difficult to lose weight. You need to find and adjust these habits if you do not want to gain weight in a short time.

1. You lack protein

A lack of protein in your diet can make you fat in the short term because this nutrient helps you feel fuller for longer, even if you eat less. Studies also show that a high-protein diet can boost your metabolism and help you stay in shape and muscle. It is easier to maintain weight if you have a good metabolism and have a lot of muscle.

To supplement the amount of protein in your daily diet, you should eat a lot of protein-rich foods such as eggs, meat, fish, tofu, lentils …

2. You lack fiber

Fiber controls appetite and keeps you fuller for longer, so a lack of it can make it difficult to lose weight. One study found that eating an extra 14g of fiber per day can reduce calorie intake by up to 10%. This can help you lose 1.9kg in 4 months.

3. You’re loading up on good fats

A healthy diet cannot lack some healthy fats such as avocado, coconut oil, olive … However, these fats are quite high in calories, so they can make you fat in a short time if loaded. too much.

You should only consume healthy fats in moderation and mainly focus on whole foods like salmon or avocado. In addition, you should also have a balanced diet between healthy fats, lean proteins, fruits and vegetables.

4. You drink a lot of milk coffee

Not only does coffee provide energy, but it is also packed with antioxidants and healthful nutrients. However, research shows that people often add cream, sugar, milk and some other unhealthy additives to coffee.

Try to drink pure black coffee to avoid gaining weight in a short time. If you are not used to the bitter taste, you can add some fresh milk to your coffee.

5. You don’t eat a lot of vegetables and fruits

Fruits and vegetables not only contain many beneficial nutrients but are also quite low in calories, so they can help you limit weight gain and maintain a slim waistline. Many studies also show that people who eat more vegetables and fruits have a healthier weight.

You can add a little fruit to breakfast with oatmeal or cook more soups to accompany each meal. Vegetables and fruits do not take up too much of your cooking time.

6. You load up on high-calorie drinks

Fruit juices, soft drinks, and alcoholic beverages can make it difficult to lose weight. These drinks add a lot of calories to your diet without helping you to satisfy hunger.

Try to consume calories from food instead of water because the body needs more time to digest and absorb food through chewing and swallowing. This will help the brain receive the signal of fullness more promptly, thereby helping you avoid eating more than necessary.

7. You use too much sauce

A portion of mixed vegetables with cheese and mayonnaise can be surprisingly high in calories. With this salad dressing, it can take you 30 minutes of walking at a moderate pace to burn off all the calories! So if you eat salads, choose lower-calorie sauces like vinegar.

8. You don’t drink enough water

Not drinking enough water can make you feel thirsty, but thirst is often mistaken for hunger and cravings. So lack of water also makes it much more difficult for you to lose weight.

Studies estimate that between 16 and 28 percent of adults are dehydrated, and older adults are at a higher risk of dehydration. You can prevent this cause of obesity by drinking 2 glasses of water right before breakfast to make sure you drink enough water. Scientists have proven that this habit will help you consume 22% less calories in breakfast.

Moreover, replacing sugary drinks with water can also help you reduce up to 200 calories per day. To add flavor and nutrition to filtered water, you can also add a few slices of cucumber, lemon or favorite fruit to the glass of water.

9. You’re Too Extroverted

Friends and social connections will help you maintain a work-life balance. However, relationships can also be the cause of your difficulty in losing weight. This is because when you go out to dinner with friends, you are more likely to drink alcohol and eat unhealthy foods, thereby absorbing unnecessary calories.

You don’t have to skip the fun of meeting friends, just choose low-calorie, low-sugar, and high-vegetable dishes when you go out to eat. Besides, you should also go out to eat with people with healthy eating habits to get inspired to lose more weight.

10. You live passively

Many modern jobs cause adults to sit for an average of 9-11 hours/day. This is not only a cause of obesity but also an increased risk of chronic diseases and premature death.

If the nature of your job requires you to sit for long periods of time, try to exercise in the morning before work or in the afternoon after work. You just need to do this a few times a week and you can greatly reduce the risk of gaining weight in a short time. If possible, you can also use a standing desk to reduce sitting time.

11. You don’t get enough sleep

Sleep is closely related to your difficulty in losing weight because when you don’t get enough sleep, you are prone to hormonal changes and lack of motivation to exercise.

In one study, scientists analyzed the sleep habits of more than 68,000 women over 16 years. They found that people who slept less than five hours a night had a much higher risk of weight gain than those who slept seven hours or more. Furthermore, women who sleep less are also more likely to have visceral fat. This has been linked to an increased risk of serious conditions such as heart disease or type 2 diabetes.

You need to set a fixed bedtime for yourself every day so that you can fall asleep more easily. Besides, you can also practice breathing and relax your mind if you want to sleep better.

You can learn more: 10 ways to get a good night’s sleep you should know

12. You are stressed

The hustle and bustle of today’s life makes many people unable to take time for themselves. The lack of rest and relaxation can lead to stress and is the reason why you gain weight in a short time. What’s more, studies show that stress causes you to subconsciously crave unhealthy foods to ease your mood.

13. You use big dishes

Scientists have discovered that you often eat more when food is placed on a large plate or bowl without even realizing it. On average, you will consume 16% more calories at each meal if you use large dishes. Additionally, another study found that even nutritionists unconsciously ate 31% more ice cream when using a large bowl.

This is because the large dishes make your portion look smaller than usual, thereby “tricking” the brain into eating more. So to not gain weight in a short time, use smaller dishes when eating.

14. Not paying attention when eating

Many people often like to watch TV, surf the web or read the newspaper during meals to reduce boredom. However, not focusing on your meal can make you eat more without knowing it. Moreover, people who do not pay attention when eating also tend to snack more after the main meal. This may be because they themselves do not realize how much they have eaten during the meal.

Try to stay away from distractions like TV or your phone and focus on enjoying the taste of your food. This will help you feel the meal more complete and avoid gaining weight in a short time.

15. You’re too lazy to take the stairs

If you choose to use the elevator instead of walking upstairs to the office, you miss out on an easy and convenient weight loss workout. Research shows that every 20 steps of a climb burn 8 calories. If your office is on a high floor, the number of calories you burn is huge.

Furthermore, studies show that taking the stairs can improve general health, especially the heart and brain. So, you can try taking the stairs to burn calories and improve your health instead of waiting in line for the tiring elevator.

16. You snack unhealthy

Snacks can help you curb hunger, thereby avoiding cravings for unhealthy foods or overeating at meals. So to avoid gaining weight in a short time, prepare some healthy snacks such as yogurt, boiled eggs, fruit …

You can learn more: 12 delicious and healthy snacks for office workers

17. Buying food without a plan

Going grocery shopping without a plan is also one of the many reasons why you gain weight in a short time. If you don’t make a list of what you need to buy first, it’s easy to buy tasty-looking but unhealthy items in the supermarket.

Making a shopping list before you buy groceries will not only save you money, but also help you buy healthier foods. You can refer to a few tips to make a more reasonable grocery shopping list:

– Sort food by category to make it easier to find and buy.

– List foods in order from closest to furthest from the entrance if you are familiar with the layout of the supermarket. This will save you time and avoid being “tempted” by items not on the list.

– Buy enough food for the whole week so that you do not have to go to buy food many times.

18. You often eat too fast

The brain needs a certain amount of time to know you’ve eaten enough. So if you eat too fast, your brain won’t realize that you’re full and makes you eat more than your body actually needs. This can make you fat in a short time. What’s more, some studies show that people who eat fast have a higher risk of being overweight and obese.

Modern life makes many people take advantage of eating quickly to return to work. But you need to set aside a certain time for a meal, no matter how busy you are. When you eat, take small bites and chew more carefully so that your brain can detect when you are full.

19. You don’t eat on time

While there’s no harm in delaying meals a few times, consistently poor eating habits can be detrimental to your health and your weight. In one study, scientists found that people who ate on time felt less hungry and satiated longer after eating.

In contrast, people who eat at the wrong time have a higher risk of chronic diseases. Chronic diseases include metabolic syndrome, heart disease, insulin resistance, and difficulty controlling blood sugar. Not only that, irregular eating habits also affect the biological clock, appetite, metabolism and digestion.

20. You eat freely at the weekend

Many people tend to eat and have fun on weekends. Especially when you are with friends, you are more easily tempted by unhealthy foods, so it is easy to gain weight in a short time. In one study, scientists discovered that you tend to gain weight because you eat more and are less active on the weekends.

A few seemingly innocuous little habits can make you fat in a short time. Adjust these habits to improve your appearance and enhance your health.

Minh Thu HELLO BACSI