RICHMOND —
It seems many of us run on autopilot much of the time and if we’re not careful, our habits can be our undoing. Here are some habits to watch out for and that you can replace right now.
Drinking soda. The average American guzzles nearly a gallon of soda every week. Even one to two sodas a day increases your chances of being overweight by more than 30 percent.
Sleeping too little. Sleeping less than five hours or less a night affects your appestat, the body’s internal mechanism for regulating appetite. Translation: You are more likely to eat and put on weight.
Eating free restaurant foods. Sure, it seems you’re getting good value for your dollar at restaurants that hand out free breadsticks or tortilla chips and salsa, but that doesn’t mean you won’t pay for them. For each Olive Garden free breadstick or Red Lobster cheddar biscuit you consume, you’re adding an extra 150 calories to your meal. Not only that, they supply virtually no nutritional value.
Skipping breakfast. A study in the American Journal of Epidemiology found that people who cut out breakfast were more than four times more likely to be obese. Why? Because skipping meals slows your metabolism and increases your hunger. That usually means you overeat at lunch.
Eating too fast. It takes roughly 20 minutes for your stomach to tell your brain that you’re full. Slow down your eating and studies show you’ll consume fewer calories per meal.
Eating at buffets. I’m sure it comes as no surprise that buffet eaters consume more calories than those who eat at traditional restaurants. If you do end up at a buffet-style restaurant, sit facing away from the food and you’ll end up eating less.
Not drinking enough water. Sufficient water intake is necessary to keep your body functions operating at peak levels. It’s also a fact that the more water you drink, the easier it is to stay thin. In one study, dieters who drank two cups of water before meals lost 30 percent more weight than those who didn’t.
Having overweight friends. A study in the New England Journal of Medicine showed that your chances of becoming obese increase substantially when a friend is obese. If you aren’t crazy about ditching your overweight friend, suggest healthier activities you can do together such as going for a bike ride instead of heading out to dinner.
Eating when stressed out. Instead of raiding the icebox for that quart of ice cream, burn off that stress overload by going for a walk or jog. You’ll feel much better in all kinds of ways.
Choosing the great white hazards. White or refined grains offer much less nutrition than whole grains, which pack in more energy-building fiber. Studies show that people who incorporate whole grains in their diet lose more abdominal fat than those who don’t.
Watching too much TV. Cut your TV viewing time in half and you could lose 10 or more pounds a year. A University of Vermont study found that overweight individuals who cut their TV time by 50 percent lost an average of 12 pounds in one year and that was without replacing it with exercise.
Ordering the combo meal. Combo meals may seem like a better deal than ordering a la carte but you’ll add an extra hundred or more calories as a result. Try the dollar menu and get smaller portions for less cost.
Choosing gourmet coffees. Oh, the extra calories and fat from that double cappuccino or latte. Need I say more?
Eating off larger plates. Larger plates mean more food, more calories and more body fat. Try smaller plates; you can always go back for seconds, if you must.
Putting serving dishes on the table. One study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more during the course of the meal, compared to leaving the table for an extra helping.
Taking big bites. People who take large bites of food eat 50 percent more calories in one sitting than those who took small bites and chewed longer. A good rule of thumb is the smaller your bites, the thinner your waistline.
Eating late. A new study in the journal Obesity found that those who ate after 8 p.m. took in the most calories and had the highest BMIs.
Drinking fruity beverages. Many of these fruity drinks are loaded with high fructose corn syrup and overstocked with calories. As a general rule, the more fruit garnishes a drink has, the worse it is for your waistline.
For more great tips on eating healthier, pick up the bestseller, “Eat This, Not That.”
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