For someone trying to lose weight, setting up new habits and breaking up with certain old ones would benefit a great deal than working out in the gym. While following the right kind of weight loss diet, like that on the Rati Beauty app, is of supreme importance to shed pounds and get leaner, not putting an effort to break up with old habits can decelerate the speed at which it can happen. That’s why, we have listed out 12 habits to break right now if you are trying to lose weight.
1. Doing Things That Slow Down Metabolism: One of the important keys to lose weight is to speed up one’s metabolism. A sluggish metabolism is the reason why most people find it extremely difficult to burn fat. The most effective ways to have a healthy metabolism is by eating clean and exercising regularly; however, with wrong dietary choices, sedentary lifestyle, increased stress, lack of sleep, the slump in metabolism takes place. In this post, what’s slowing down your calorie-torching mechanism, aka 10 Habits that kill your Metabolism.
2. Eating at Erratic Timings: Having your meal too late into the night or grabbing a bite at odd hours can hamper your weight loss progress because having food when the metabolism is at its lowest can send most of the calories to be stored as fat instead of them getting used up as energy. Find the right timings to have your meals for faster weight loss on the Rati Beauty app.
3. You absolutely need to have something Sweet after Every Meal: Eliminating white sugar is the most easiest and effective ways to shed some initial pounds without breaking a sweat. For most people who are born with that imaginary “sweet tooth,” giving up on sugary delights is next to impossible. It does not help that refined sugar is extremely addictive because each time you consume it, our brain signals the release of dopamine (which is a “feel-good” hormone) with effects similar to addictive drugs. Break out of the habit of having a sweet treat after every meal to avoid empty calories that make way into our body through refined sugar. It’s hard to keep off the extremely unhealthy refined white sugar, but there are different ways to actually satisfy your sweet tooth without refined sugar added so that you can keep your health and weight in check. 15 Ways to Satisfy your Sweet Tooth without Refined Sugar.
4. Not Getting Enough Sleep: We say it with absolute certainty that sleep is of primary importance to lose weight. Even if you are eating healthy and exercising every single day, your body would not drop any significant weight if you do not get at least 7 hours of sleep at night. Sleeping for only 4 or 5 hours per night triggers the production of ghrelin (hunger hormone) and lowers the levels of leptin (fullness hormone). Also, people who sleep for 8 hours have better metabolism. So, do make it a point to sleep your way to weight loss instead of binging on Netflix and spending hours on social media which would disturb circadian rhythm, making it difficult for you to fall asleep peacefully.
5. Leading a Sedentary Lifestyle: Spending most of the day before the computer or on the couch is absolutely detrimental for your health and weight loss. Try to be on your feet for most part of the day and you would see the pounds coming off really fast.
6. Not Drinking Enough Water: Everyone says you should drink 8 glasses of water for great skin, but water boosts metabolic rate to a good level helping you burn calories. Also, water is essential to run the digestion process smoothly and to flush out toxins from the body. So, refill that bottle of water as often as you can.
7. Eating out Too Often: Loads of empty calories make their way through food that has been made appetizing by adding unhealthy ingredients such as MSG, transfat, refined flour, sugar, sodium, etc., and lead to quick weight gain. Along with loads of unhealthy ingredients, preservatives, sodium, sugar – a majority of eateries tend to also have transfat that not only encourages the body to store fat, it’s a compound that mobilizes fat from other parts of the body to the tummy area! Cut down on the amount of processed food and stick to whole foods and organic produce. Cook your own meals, find all weight-loss meals on the Rati Beauty app.
8. Not Counting Liquid Calories: When you are trying to lose weight, every calorie matters and every calorie should be counted! Most often, we don’t take into consideration calories that make their way through juices, beverages, and other liquids. When you are cutting calories from all corners, it would be prudent to swap empty calories from aerated beverages, soft drinks, packaged fruit juices with these healthiest drinks that also boost weight loss. It’s wrong to assume that liquids such as fruit juices, are healthy, and would not add much calories because they are “healthy.” In fact, liquid calories, through these beverages, get easily digested, cause sharp insulin spikes, and with the subsequent crash, you would be craving for more food, and in that way, would be adding more calories to the diet, and you should not ignore these calories.
9. Frequent Snacking: Frequent snacking leads to frequent insulin spikes which leads to storage of excess calories as fat, particularly around the belly and hip area. Avoid frequent snacking and stick to fixed meal and snack timings.
10. Mindless Eating: Chewing slowly is a part of mindful eating because it recommends enjoying each bite of food and being aware of the quality and quantity of food that you are consuming. Avoid transfat, high sugar, high calorie food and include lots of vegetables and whole grains in your diet.
11. Eating Too Quickly: Our brain needs time to signal that the tummy is full and it doesn’t get that signal on time when you are eating fast or gulping food down. The digestion process starts in the mouth itself with enzymes in the mouth working on the food. Eating slowly aids in digestion.
12. Emotional Eating: Most often we tend to turn to a packet of chips or chocolate because we are just bored and not really hungry. One should actually clearly distinguish the difference between hunger signals from that which arise out of stress or boredom. Food with high sugar, sodium, transfat content have a direct impact on the brain. When you eat such food, your brain rewards you by releasing “feel-good chemicals” such as endorphins and dopamine. Such feel-good chemicals make us happy and elevate our mood. Such food items also cause sharp insulin spikes which give us instant energy but the drop in insulin spike is just as steep, causing fatigue and lack of energy. When one indulges in such food, the “reward center” in the brain gets activated and releases dopamine and other feel-good chemicals and this cycle goes on and on, and one is unable to control these cravings. In short, people resort to emotional eating to feel better, relieve stress, and cope up with traumatic situations, so do find ways to detach emotions from food and find different ways to de-stress instead of turning towards comfort foods as an emotional crutch to deal with unhappy situations.
Hope these tips would help you break unhealthy bad habits that are slowing down your weight loss progress.