Seven bad habits that make you gain weight: know them and avoid them
If you think you follow a healthy diet to lose weight but still the numbers on the scale do not move (or move up!) Maybe it’s because you have some bad habits that make you fat. You may not be aware of them, or even see them as something positive but in reality they are not.
Many times, due to lack of information or excess of information (what we now call “infoxication”), we acquire bad habits that can take a long-term toll. We present some of the most common, so you identify them and you can eliminate them from your day to day.
You skip meals believing that this will make you lose weight
Even though you are hungry, you prefer to skip meals to lose weight quickly: one of the biggest mistakes we make when we go on a diet. We believe that we have to eat less, when really what we have to do is eat better. If you are hungry (physical hunger, not emotional hunger), eat food: physical or physiological hunger is a sign of your body, so do not ignore it.
You do not have to make five meals a day, although this will help you to get less hungry to the main meals and to order your diet. The basic thing is that, regardless of the number of meals you eat, you eat food and not products: you will save undesirable fats and added sugars.
You make a detox diet based on smoothies
Spending a week based on juices or smoothies only makes you lose weight, of course: you are ingesting an amount well below the calories you need daily and, in addition, in liquid form, with which you go to the bathroom much more than habitual. The problem is that what you will be losing to a greater extent will be liquid, not greasy, and that you run the risk of not taking enough nutrients during those days.
To this we can add the rebound effect of re-introducing into your diet the usual foods after having spent X days only on the basis of juices. You do not need a detox diet: to detoxify you already have your kidneys and your liver that, if they work correctly (which is usually the usual) already work for it.
A thousand hours of cardio (and nothing else) in the gym
You get to the gym and you go from the tape to the bicycle, from there to the elliptical and, to top it off, a spinning class. All cardio, not a minute of anaerobic exercise. During the first weeks this may work well for you, but with the passing of days you realize that you need a lot more effort to keep losing weight.
And is that aerobic exercise causes adaptations in our body: in short, the more we practice, our body becomes more efficient, which means that little by little spend less energy to do the same job. What can we do about this? Include anaerobic exercise sessions (strength work with weights or with our own body weight) and try interval training.
You do not sleep or rest well
One of the three pillars of fitness, along with training and diet, is rest. And it is not only about sleeping, but also resting so that our body can continue to function correctly the next day.
Sleeping badly or sleeping fewer hours than we need can cause changes in our intestinal flora and favors the intake of low quality food. In addition, sleep and diet are fed back: a healthy diet results in a better night’s rest. Do not underestimate the power of sleep!
Your snacks are ultra-processed food instead of food
You get hungry mid-morning or mid-afternoon and what do you drink? It is very possible that you take a hand of cereal bars, rice pancakes, sugary soft drinks or, in the worst case, jelly beans or salty snacks to kill the worm. This type of ultraprocessed products not only do not take away the sensation of hunger, but they tend to be loaded with added sugars and palm oil.
Choose to eat food instead of products, also when it comes to chopping something. A piece of fruit (an apple or a banana is perfectly carried in your bag and is easy to eat in front of the computer), a bag of nuts (not fried or salted!) Or a smoothie that you prepare yourself (shake and no juice: to carry the whole fruit) are good healthy options to take care of our food and not add kilos of more.
You take care of your diet during the week, but you spend your time with alcohol on the weekend
In general, we tend to underestimate the calories we consume through drinks, whether it is sugary drinks or alcoholic beverages. There are many people who are able to take a healthy diet from Monday to Friday but that are out of date in an incredible way over the weekend (often as a “prize”) based on fast food and, above all, alcohol.
We must bear in mind that alcohol is empty of nutrients and that, in addition, they make a great caloric contribution (7 kilocalories per gram, more than proteins and carbohydrates) without providing satiety. Eliminating alcohol is one of the first steps when it comes to losing weight.
You think spending an hour in the gym is enough
Just as we underestimate the calories we eat, we tend to overestimate the calories we spend in our training. We rely too much on quantifying wristbands or calorie counters on cardio machines, which are not usually too accurate. And, worst of all: we believe that by spending time in the gym every day we can spend the rest of the day without hardly moving.
In addition to integrating our daily training, we must also move more in our daily lives. Solving a bad diet with exercise is very difficult: we are very quick to eat calories and it takes much more effort to get rid of them. To lead an active life, moving as much as possible (walking, climbing stairs, changing the car on the bicycle, playing with our children, cousins or nephews, spending less time in front of the television or computer), along with a healthy diet is the best solution to get rid of those extra kilos.