7 Bad Habits That Can Make You Fat

improve self-control - identify your weakness


Sleep Deprivation Can Make You Reach for Foods

Sleep more and you will maintain your healthy weight or even lose some, in case you have to. Many types of research have shown that lack of sleep is connected with weight gain. How is this possible? Sleep affects our body and our organism; the truth is that our body’s basic functions are at their best when well-rested.

If you do not get enough sleep, the body will experience psychological stress. On the other hand, stress will only boost biochemical processes and our metabolism will slow down even more.

If you do not get enough sleep, certain biochemical processes are imbalanced and you will store fat faster and more efficiently.

If you do not get enough sleep and rest, you will experience fatigue and low energy level. Very often, you will feel irritable.

In particular, lack of sleep will boost a certain stimulating hormone called ghrelin, and lower leptin, the hormone that is an appetite suppressor, and if decreased, it will make you feel unsatisfied after eating.

Make sure you sleep at least eight hours a day.


Thirst Can Make You Eat to Satisfy the Wrong Need

In a word, water is life. Lack of water can cause serious problems in our body, organism, and immune system. Water is required to perform some of the basic functions in our body – body’s temperature and transportations of fluids and gases throughout the body. Water promotes overall health – it is needed for the skin, bones, digestive system, memory, brain function and for every organ in our body. Lack of water affects every cell in the body.

water - thirst can make you eat

One of the first symptoms of dehydration is mild fatigue. Many people misinterpret mild dehydration with hunger, so they eat to satisfy the wrong need. On the other hand, researchers have shown that a cup of water before each meal promotes better digestion and metabolism, which is very important for maintaining a healthy weight.

Learn to recognize whether you are thirsty or not, and do not substitute thirst for hunger.


Skipping Breakfast Can Make You Eat More during the Day

If you are willing to maintain your healthy weight or to lose some pounds, do not skip breakfast. Try your best to start a day with proper nutrients and foods.

Breakfast is a powerful meal that can boost your metabolism while forcing you to burn calories. Although the most common excuse for not having breakfast is the lack of appetite in the morning, make sure you eat within the first two hours. Keep in mind that drinking coffee or tea on an empty stomach can only do damage to your digestive system. Skipping breakfast can also increase the possibility of overeating at the next meal.

If you are wondering what makes a perfect breakfast, combine complex carbohydrates with protein and healthy fat


Unhealthy Eating Habits Can Slow Down Your Metabolism

The truth is that those who eat slowly eat less. Why? It takes 20 minutes to know whether you are full or not because the information from your stomach to your brain “travels” 20 minutes. Try to eat your meal at least 20 minutes, and try to chew slowly, 20 times in each bite.

how to develop healthy eating habits

Another thing you should be aware of is that eating in response to emotions (stress, depression, loneliness, and anxiety) is of no help at all. Resolve your problems differently; do not search the answers in food. Create your mechanism that does not involve food and maintain your healthy weight.

Try not to use large plates as well. Researchers have shown that obese individuals are fond of larger plates.  Choose smaller serving dishes, because larger plates mean more food, and more calories and body fat.

Some studies have shown that those who eat straight out of the package are likely to gain weight and overeat. These people come up against another problem – they lose track of the quantity.

Remember that artificial sweeteners promote weight gain and confuse the body’s system that controls hunger.

Try to avoid meal multitasking (eating while watching TV, reading, driving, working, etc.). These habits can help you overeat because they make you focus on the things you are doing instead of the food you are eating.

Avoid buying foods that are low fat or fat-free. The term fat-free does not mean low in calories; it means that these foods have more sugar, flour and thickeners. The fat is replaced with low performing white carbohydrates that digest quickly, leaving you with a sugar rush and hunger rebound.


Fast food

Take it easy with fast food – it is not healthy, and it does not have the proper beneficial nutrients you need. Although we are caught in this fast and economy-driven world, and we are often too busy to make healthy food at home, we should not opt for fast food.

Fast food is usually high in saturated and Trans – fats and it usually lacks fiber.  If one does not have the time to prepare meals at home, it should not be a big problem because there are plenty of healthy foods that only need proper storage. Raw vegetables, fruits, and nuts only need to be included in your shopping list.


TV Watching Can Cause Obesity

Nowadays, the most popular form of entertainment is watching TV. Although TV programs offer different interesting educational and cultural series and shows, prolonged TV watching can cause obesity. The same goes with Internet usage. The internet is a necessary source of knowledge and income, although it is a predictor of obesity as well.

Recent studies have shown that people who reduced their TV and Internet time by 50 percent, burned an additional 119 calories per day. Other research has shown that those who spend around two hours watching TV or using the Internet are more likely to be overweight.


TV watching can cause obesity

When you are sitting, you are motionless, and your blood pressure and heart rate decline, while your metabolism slows down burning only 20 to 30 calories per hour. TV watching is the common cause of obesity in children and it is very health threatening.


Lack of Exercising Threatens Overall Health

People often hide behind the most common excuse for lack of exercising- not having enough time. We do live in a fast world and have even more responsibilities and duties, but time is not the issue, inability to organize our priorities and our day is, in fact, a problem.

We need to remind ourselves of all the benefits we can gain from regular exercising, and we need to think about our health and body.


Boredom Promotes Obesity

Researches have shown that people tend to eat more when they are bored. Make a list of all the things you wish to do, and enjoy. Do not fall into the boredom trap.



Chek, P. (2004). How to Eat, Move and Be Healthy. C.H.E.K. Institute.

Hartwig, M. & Hartwig, D. (2012). It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways.  Victory Belt Publishing.

Walker, N.W. (1995). Water Can Determine Your Health. Norwalk Press.

Willett, W.C. & Skerrett, P.J. (2005). Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Free Press.

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Last article update: 9/15/2019