The bigger the bag, the more people tend to eat. Next time, take a minute to grab a small bowl and measure out a reasonable portion first.
Nuts have a healthy reputation, which is mostly deserved. The catch is that the serving size is probably much smaller than you realize. Be sure to count them out or buy prepackaged calorie packs instead of eating by the handful. And eating.
Learn about the nighttime habits that lead to weight gain. Pouring carelessly from a big bottle of oil? Not so much. Store-bought spray canisters are super convenient, but you can also make your own more Earth-friendly version by purchasing a mister at a home-goods store and refilling it with a heart-healthy oil like olive or canola.
Believe it or not, a number of studies have tied pollution to a higher risk of obesity. While some of these studies have been limited to animals, such as rats, a analysis published in Obesity Reviews suggests that the connection extends to people.
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More research is needed, but exposure to a variety of chemicals that impact the endocrine system may be to blame. We all have different preferences, but research shows that when you start to overeat certain foods and gain weight your taste buds can become a bit duller.
Try scaling back slowly—one fewer sugar packet in your coffee—or simply wait it out; your taste buds will acclimate over time. Fat-free treats are usually packed with extra sugar, which can make the calorie count soar and you gain weight , says Sonya Angelone, RDN, a spokesperson for the Academy of Nutrition and Dietetics. You might be better off with a small portion of the real stuff.
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Fat-free junk is also one of the 10 worst foods for your digestion. The health halo is a factor, too. Here are some of the signs your weight gain means trouble. Veggies are great.
Measure out a small serving of dressing or switch to a lighter topping, like hummus which also packs some protein and fiber. Or, if you have a full house, thirds, fourths, and so on. Those calories still count—pack the food away for leftovers or toss it. This hormonal disorder often goes hand-in-hand with infertility as well as obesity , acne, and excess body hair.
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A muffin, for instance, can have around calories! Variety may be the spice of life, but too many options might prompt you to overindulge. And definitely steer clear of buffets! Carb cutting may be trendy, and it works—to a certain extent. Pay close attention to all the details and then order accordingly. And who only eats 12? See your internist or an endocrinologist to get your thyroid hormone levels checked. Gene J. In fact, research has shown that the explosion of big-box stores is a contributing factor to the rising trends in obesity across the country.
In my experience, eating a healthy mix of all of these is the best way to satisfy your appetite and boost your energy at the same time. Think eating mini-meals will help you slim down? Not so, says Ansel. Oversized plates and wine glasses can cause similar confusion. There may not be much you can do about this, but research shows that people who live at higher altitudes tend to be thinner. They also have a lower incidence of type 2 diabetes. The research here is a bit mixed—after all, it is calorie-free!
Learn more about the perils of diet soda here.
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But when she started practicing, she found clients who were running marathons or calorie counting obsessively would be gaining rather than losing weight. W eaver says that while eating too much and exercising too little contributes to weight gain, other factors play a major part too. That marathon runner was putting her body under so much stress that she gained 12 pounds, Weaver remembers.
What was going on? W hen stress is prolonged, the body starts to make another stress hormone called cortisol which breaks muscles down and having less muscle subsequently slows down metabolism. Other studies have found that people with high cortisol levels tend to put weight on around their middles. T ip: 'When you spot a spare few minutes in a day, stop and breathe properly. Try doing 20 of these once a day, Weaver suggests. Weaver sees clients put on up to six and a half pounds pre-menstrually, which can be down to retaining fluid caused by rising oestrogen levels.
Levels of progesterone drop at this time, which makes matters worse. T ip: If you tend to get fluid retention symptoms such as bloating around the tummy, swollen breasts or weight gain, try cutting out coffee and replacing it with herbal tea for four weeks to see if symptoms subside. Insulin is the hormone made in our pancreas that helps the body move sugars from food into the cells of our bodies. Eating refined carbohydrate foods and sugars can lead to excess insulin as they cause sharp spikes in blood sugar and signal the body to make more to process it.
If you have spent months committing to exercise and eating well with no results, have your blood glucose levels and your blood insulin levels tested with your GP, Weaver suggests.