20 Little Things That Make You Gain Fat

The average person gains one to two pounds (0.5 to 1 kg) every year (1Trusted Source).

Although that number seems small, that could equal an extra 10 to 20 pounds (4.5 to 9 kg) per decade.

Eating healthy and exercising regularly can help prevent this sneaky weight gain. However, it’s often the little things that pack on the pounds.

Fortunately, you can take control by changing your habits today.

Here are 20 little things that are making you gain fat.

1. Eating Quickly

In today’s world, people are busier than ever and tend to eat their meals quickly.

Unfortunately, eating quickly might be making you gain fat. Studies show that people who eat their meals quickly are more likely to be overweight or obese (2Trusted Source34Trusted Source).

This is because it takes time for your body to tell your brain that it is full. Thus, people who eat quickly can easily eat more food than their body needs before feeling full (5Trusted Source).

If you’re a quick eater, try to consciously slow down by chewing more and taking smaller bites. You can learn more strategies to slow down your eating here.

2. Not Drinking Enough Water

Studies estimate that up to 16–28% of adults are dehydrated, with older people at an increased risk (6Trusted Source).

Not drinking enough water can make you thirsty. Interestingly, thirst may be mistaken as a sign of hunger or food cravings by the body (7Trusted Source).

In one study, scientists found that people who drank two cups of water right before breakfast ate 22% fewer calories at that meal than people who did not drink water (8Trusted Source).

Best of all, plain water has zero calories. Some studies have found that replacing sugar-sweetened beverages with water may reduce calorie intake by up to 200 calories per day (9Trusted Source).

If you find plain water boring, try adding slices of cucumber, lemon or your favorite fruit to add a dash of flavor.

3. Being Too Social

Having a social life is important for maintaining a happy work-life balance.

However, being too social might be making you gain fat. Social situations often involve food or alcohol, which can easily add unwanted calories to your diet.

In addition, research shows that people tend to eat like the people they are with. So if your friends eat big portions or prefer unhealthy foods, you’re more likely to follow suit (1011).

Fortunately, there are things you can do to stay healthy without giving up your social life. You can find clever tips to eat healthy when eating out here.

4. Sitting Too Long

In Western countries, the average adult sits for 9 to 11 hours per day (12Trusted Source).

Although it seems harmless, studies show that people who sit longer are more likely to be overweight. In addition, they have higher risks of chronic diseases and early death (13Trusted Source).

For example, an analysis of six studies of nearly 600,000 people found that adults who sat for longer than 10 hours per day, such as the average office worker, had a 34% higher risk of an early death (12Trusted Source).

Interestingly, studies have also found that people who sit the longest don’t seem to make up for the time they spent sitting with exercise (14Trusted Source15Trusted Source).

If your work involves sitting for long intervals, make sure you exercise either before work, during lunch or after work a few times per week. You can also try using a standing desk.

5. Not Getting Enough Sleep

Over a third of Americans don’t get enough sleep (16Trusted Source).

Unfortunately, a lack of sleep is strongly linked to weight gain. This is due to many factors, including hormonal changes and a lack of motivation to exercise (17Trusted Source).

In one study, scientists analyzed the sleeping habits of over 68,000 women over 16 years. They discovered that women who slept fewer than 5 hours per night had a much higher risk of gaining weight than people who slept 7 hours or more (18Trusted Source).

What’s worse, people who don’t get enough sleep are more likely to gain belly fat, or visceral fat. Carrying more visceral fat is linked to a higher risk of harmful diseases like heart disease and type 2 diabetes (19Trusted Source20Trusted Source).

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Top 10 Reasons Why You Should Stop Eating Junk Food

Burgers, French fries, donuts—need I go on? All these are definitely mouthwatering delights, but are they good for our health? Junk food gained popularity because they not only tasted great but were also cheaper than the healthier foods. Plus, they had better shelf life and were easily accessible too. However, things have changed. With healthy foods becoming accessible and tastier, why are we still indulging in junk food? Now you may ask why NOT?

There are endless reasons to stop eating junk food. I have listed the 10 best reasons. These should be enough to swear you off your yummy yet unhealthy eating habits!

1. Your Waistline Will Get A Boost:

According to a study that appeared in CBS News, children who indulge in junk food are known to gain 6 pounds more annually than non-junk food eaters. With the rate of obesity skyrocketing at an uncontrollable phase, you definitely need to stop junk food cravings.

2. Beware Of Saturated Fats And Trans Fats:

While saturated fats from pasteurized animal sources are acceptable, but saturated fats from other sources and trans fats are not good for you. Both these fat variants are known to cause various life threatening cardiovascular conditions, including stroke and atherosclerosis.

3. Sources Of Empty Nutrition:

Most junk foods contain zero nutritional value. They are nutrient-deprived, but are generally stuffed with various chemicals and additives that add to their shelf value. These chemicals may not decrease your lifespan, but they do no good for your health either.

4. Packed With Hormones And Antibiotics:

Many a time, these fast foods come packed with various types of chemicals and antibiotics. While certain dishes contain tertiary butylhydroquinone, a life taking hormone, others contain dimethyl polysiloxane. And it is not just the meat-based dishes, even the fruits and vegetables are not spared as these also contain pesticides and chemicals.

5. You Could Be Eating Slime:

Are you sure about what you are putting inside your mouth? All these fast food joints may look all fancy and posh but they are the breeding ground for bacteria of all kinds! In fact, a few years ago, various fast food joints in Wrigley Field, in the US, were in the news because slime was found on the ice machines used in these places. Don’t you remember McDonald’s being in the spotlight for removing pink slime from their hamburgers? Yuck!

6. You Might Be Eating Uncooked Food:

Since most junk food joints are always packed with people, you are like to end up eating half cooked or even uncooked food! Many a times, the frozen food items are just stuffed into an oven for a few minutes and served to save time. While this saves time and money for the joints, it is up to you to put up with the contamination and its aftermath.

7. You Could Be Under The Attack Of Carcinogens:

The deep fried junk foods are prepared using cheap hydrogenated fats to increase their shelf life. Plus, for profit! The hydrogenated fats, when used in extremely high temperatures for a certain duration, transforms into carcinogens. So eating deep fried junks mean you could be ingesting carcinogens!

8. The Risk Of Infertility:

Studies conducted on various junk foods have proven that most of the meats used in these food items are sources of growth hormones. And researches suggest that these hormones can actually lead to infertility!

9. Beware Of Refined Sugar:

Refined sugars are known to deplete the nutrient levels in your body and hamper your immunity levels. These are quite different from the natural sugars present in fruits. The absence of nutrients impair the metabolic process, which in turn, could leave you at the risk of toxic metabolism triggered by lack of oxygen. It could even cause an unwanted spike in your blood sugar levels and lead to diabetes.

10. you could be at the risk of depression:

while all of us do love junk foods, teenagers, in general, flock to these fast food joints. be it the pizza parties or the burgers, they all are known to trigger depression. while these are definitely filling, they do not impart the necessary quality nutrients. and, nutrition deprivation could actually trigger unwanted mood swings and depression.

Indulging your palate once in a while with these tasty dishes is okay. give yourself permission to enjoy fast food, once in a blue moon. but do not make it a habit! these were just 10 reasons, i can list 100s! but the ultimate choice is yours to make!

Source: https://www.stylecraze.com