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20 little things you're doing that could make you gain weight ' and what to do instead

Published by Business Insider on Sat, 20 Jan 2018

There are many little life changes one can make when trying to get in shape.For example, taking the stairs instead of the elevator and putting less milk in your coffee can make a difference.Here are 20 little things that might be preventing you from getting healthy and what to do instead.The average person gains one to two pounds (0.5 to 1 kg) every year. 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, its 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.Eating QuicklyIn todays 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 (2,3,4). 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 (5). If youre a quick eater, try to consciously slow down by chewing more and taking smaller bites. You can learn more strategies to slow down your eatinghere.Not Drinking Enough WaterNearly a fourth of Americans aged two and over dont drink water daily (6). Not drinking enough water can make you thirsty. Interestingly, thirst may be mistaken as a sign of hunger or food cravings by the body (7). In one study, scientists found that people who drank two cups ofwaterright before breakfast ate 22% fewer calories at that meal than people who did not drink water (8). Best of all, 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 (9). If you find plain water boring, try adding slices of cucumber, lemon or your favorite fruit to add a dash of flavor.Being Too SocialHaving 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, youre more likely to follow suit (10,11). 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 outhere.See the rest of the story at Business Insider
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