Introduction
Obesity is a growing problem in the United States and around the world. While there are many factors that contribute to obesity, experts have identified five everyday things that can make you obese if you’re not careful. From sugary drinks to processed foods, these five things can have a major impact on your health and waistline. Fortunately, there are ways to make healthier choices and avoid these everyday things that can make you obese. In this article, we’ll discuss the five everyday things making you obese, according to experts, and provide tips on how to eat this, not that.
5 Everyday Things Making You Obese, Say Experts — Eat This Not That
If you’re trying to lose weight, you may be surprised to learn that some of your everyday habits could be making you obese. According to experts, there are five everyday things that can contribute to weight gain and obesity.
1. Eating Too Much Processed Food
Processed foods are high in calories, fat, and sugar, and can lead to weight gain. Eating too much processed food can also lead to an increased risk of developing chronic diseases such as diabetes and heart disease. Instead of processed foods, opt for fresh fruits and vegetables, lean proteins, and whole grains.
2. Not Getting Enough Sleep
Not getting enough sleep can lead to weight gain. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which increases your appetite. Additionally, when you’re tired, you’re more likely to reach for unhealthy snacks. Aim for seven to nine hours of sleep each night.
3. Sitting Too Much
Sitting for long periods of time can lead to weight gain. When you sit for extended periods, your body doesn’t burn as many calories as it would if you were standing or moving around. To counteract this, try to get up and move around every hour or so. Take a walk, do some stretches, or just stand up and move around.
4. Drinking Too Much Alcohol
Drinking too much alcohol can lead to weight gain. Alcohol is high in calories and can also lead to poor food choices. If you do choose to drink, opt for lower-calorie options such as light beer or wine spritzers. Additionally, try to limit your alcohol intake to one or two drinks per day.
5. Eating Too Quickly
Eating too quickly can lead to overeating and weight gain. When you eat quickly, your body doesn’t have time to register that you’re full, so you end up eating more than you need. To counteract this, try to slow down when you eat. Put your fork down between bites, chew your food thoroughly, and take your time.
By making small changes to your everyday habits, you can help prevent weight gain and obesity. Eating a balanced diet, getting enough sleep, and moving more can all help you reach your weight loss goals.
For decades, the advice for those who want to lose weight has been pretty simple: Consume fewer calories, burn more—with the emphasis on the output.
But recent research has found that the key to weight loss is more subtle. “The quality of the diet is much more important than the quantity of calories,” says JoAnn Manson, MD, DrPH, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham & Women’s Hospital.
Instead of counting calories of any kind, focusing on eating nutritious foods that are more satisfying is more effective. “A high-quality diet will almost automatically lead to better calorie control—you’re going to be eating foods with higher satiety,” says Manson, a contributor to the new documentary Better, which explains how Americans can turn back the current epidemic of obesity and diabetes.
But ignoring that advice isn’t the only everyday habit that’s making you obese. Read on to find out more — and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
When it comes to preventing obesity, “a lot has to do with the quality of the diet and the various habits that people can get into, such as snacking regularly,” says Manson. “In the film Better, there is a real effort to help people to improve the quality of their diet, because it refutes this notion that weight control is as simple as ‘calories in, calories out.’ It relates very much to having a diet that is high quality.”
For example: A diet that’s heavy in processed foods like chips and cookies will increase a person’s blood sugar level, which will cause insulin spikes and lead to a frequent sense of hunger, even if you’re working out like crazy at the gym. That hunger for more processed foods can foil even the most dedicated marathoner.
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“Foods like that do not tend to lead to satiety, so you tend to overeat, and the foods are not nutritious,” says Manson. “A high-quality eating plan is something like the Mediterranean diet, which emphasizes fruits, vegetables, fish and olive oil, while being low in red meat, processed meats and processed foods.”
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“For a snack, if you get hungry during the day, you’re having a handful of nuts instead of donuts or a bag of potato chips,” says Manson. “These are the types of dietary changes that can lead to greater satiety, lower total calorie intake and just improve nutrition.”
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“Non-starchy vegetables and whole grains really fill you up,” says Manson. Eating more of those vegetables and grains, instead of starchy vegetables (like potatoes and peas) and white- or processed-flour products can prevent blood sugar spikes and crashes. Non-starchy vegetables include broccoli, Brussels sprouts, carrots, cauliflower, beans, mushrooms, salad greens, and these others recommended by the American Diabetes Association.
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“Everyday behaviors that can increase your risk of obesity include frequent snacking, nighttime eating, consuming foods/beverages high in sugar and low in nutrients (e.g, regular soda), long periods of sitting, and a lack of daily exercise,” says Kirsten Davison, Ph.D., professor and associate dean for research at Boston College. Even before the pandemic locked most of us down, only about 20 percent of American adults got enough exercise—which the American Heart Association defines as 150 minutes of moderate-intensity activity (such as brisk walking) per week. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.