TV at dinner? We’ve all done it. Clearing a plate in 20 seconds flat? Guilty. However, these bad eating habits can have a detrimental effect, causing unwanted weight gain and spurring vicious cycles. Sometimes, they’ve become so ingrained that we don’t even realize the negative impact they have on our lives.
Top 10 Bad Eating Habits You Should Stay Away From
If you’re embarking on a weight loss journey, forming effective and healthy habits is important for success. Here is our list of 10 bad eating routines and tips on how to develop healthy eating habits.
1. Skipping Meals
There is no one “most important meal of the day.” Each meal is important. Which means they shouldn’t be skipped! It can be tempting to skip breakfast, allowing ourselves to over-indulge to make up for that missing meal. Skipping meals not only slows down your metabolism but denies your muscles and brain the blood sugar needed to replenish them.
(Plus, if you’re not a morning person, limiting your intake is going to make things that bit grimmer for you.) A study reported that those who have a hearty breakfast are less likely to have a high-calorie-content day.
Try this instead: Mornings can be hectic, meaning it’s easy for unhealthy dietary behaviors to form. Find a breakfast item that you can grab on the go or prepare the night before. Overnight oats are a great example and can be brought on your morning run.
2. Eating Too Fast? It’s Time To Enjoy Your Food
Eating too fast is never a good idea.
It’s something we’re all guilty of. Sometimes, the food really is THAT delicious. Or, you’re ravenous after a day’s work. However, scarfing down a meal or a snack doesn’t signal to your brain when you are satiated. According to WedMD, it takes 20 minutes for the stomach to catch up with the brain. When a meal is eaten in less than ten minutes, it can result in overeating and eventual unintentional weight gain.
It’s particularly important for those who have undergone gastric surgery to eat at a leisurely pace. Those who reverted to rapid eating failed to realize they were full, resulting in lower success rates of weight loss.
Try this instead: Have a large glass of water at the ready. Drop your utensils between bites and chew thoroughly. You’ll probably enjoy the meal a lot more!
3. Mindless Eating
Falling into the trap of mindless eating is incredibly easy – a handful here, another few pieces there. Before we know it, we’ve unknowingly consumed an entire packet. Weight gain and distracted snacking often go hand in hand with a shame spiral.
Try this instead: Choose smaller dishes to avoid overserving portions. Selecting a small amount of food instead of eating directly from the packet will deter a wandering hand.
4. Always Leaving Your Plate Empty
For many, this has been a practice drilled into them since childhood. Being conditioned to constantly clean your plate can lead to ignoring natural body cues. It can enable overeating and a sensation of guilt.
Try this instead: Tune in to what your body is demanding. If you feel urged to finish your plate, ask if it is out of habit or an indication of hunger.
5. Desktop Dining
62% of workers eat at their work desks. “Desktop dining” leads to increased instances of casual snacking throughout the day. Office food as a whole can contribute to weight gain and bad eating habits can worsen in this environment.
Try this instead: Do not have accessible snacks. If you feel peckish, bring a select portion with you to the office. Take this opportunity to eat with workmates or get out of your cubicle to stretch your legs.
6. Stress Eating
Food is often used as a coping mechanism. Anxiety, fatigue, and nerves are common causes of stress eating. Stress eating or emotional eating has zero correlation with hunger. Instead, it serves to soothe an uneasy mind.
Try this instead: Become curious about your triggers and cravings. Identify what drives you to eat and consider the meaning behind it. Reach out to a friend who can help you find a new therapeutic activity.
7. TV Shows and Snacking
We can become so captivated by a TV show that we snack beyond the point of satiety. Eating while watching TV is one of the most common poor eating habits. The issue lies when it becomes customary and part of your daily life.
Try This Instead: Have a designated area for eating to avoid distracted snacking. Reducing screen time will also help keep temptation at bay.
8. Poor Sleep = Poor Food Choices
Sleep deprivation is another bad eating habit to ditch. When tired, we often seek sugary foods for comfort and an energy boost. While you can stave off sleepiness briefly, the end result is an increase in the scales. Brain drain and fatigue are also often key symptoms of bad eating habits.
Lack of good quality sleep will also hamper the metabolism. Two key nocturnal hormones play a role in this process: ghrelin and leptin. Ghrelin gives the green light for feeding and stimulates appetite. When the body is in a state of sleep deprivation, more of it is produced. Leptin is an appetite suppressor, with levels rising as you sleep. If you’re missing out on some Z’s, these levels are lowered and cause an increase in hunger.
Try this instead: Establish a nightly routine – aim to hit the hay at the same time. Avoid caffeine in the afternoon or try exercising during the day.
9. Midnight Munching
The jury is still out on late-night snacking and weight gain. However, midnight munching has been associated with eating an increased amount of calories and making poorer diet choices.
Try this instead: Apply a closed-kitchen policy in your home – no orders taken after a certain time. If snacking truly is required, opt for low-sugar and light foods.
10. Crash diets
Juice detoxes, the Atkins diet, and even the baby food diet. Fad diets provide short-term results and are not sustainable. Despite their allure and grand promises, this bad eating habit can conversely cause weight gain.
Try this instead: Choose a dietary plan that embraces a healthy and sustainable lifestyle adjustment.
How to avoid and break these bad habits?
The first step to breaking bad eating habits is recognizing unhealthy patterns. As we’ve outlined, mindful eating, not skipping meals and heeding natural body signals are important steps to break bad eating habits. Planning meals in advance and finding other stress relief avenues will reduce overeating.
Spatz Gastric Balloon is an example of how diet control and an appetite suppressant can yield fantastic and long-term results. The addition of our adjustable balloon can promote a positive transformation and healthier dietary routines.
FAQ
What is a bad diet?
A bad diet is considered highly caloric but low in nutritional value. It often includes over-ingestion of sugary, greasy, processed foods and a low intake of fruits and vegetables.
Do bad eating habits cause heart disease?
Yes, a poor diet increases the risk of heart disease. A diet high in saturated fats and sodium can lead to chronic diseases.
Can bad eating habits affect your period?
Yes, poor eating habits can disrupt your menstrual cycle. Restrictive eating and not meeting nutritional needs affect hormonal balance and may result in a missed period.
How to talk to children about bad eating habits?
Approach the topic with empathy and openness. Avoid labeling “good foods and bad foods.” Instead, focus on the benefits provided by healthier options. Involve children in food shopping and preparation to encourage better choices.
How to fix bad eating habits in teenagers?
Teenagers enter an era of independence and begin to make their own food choices.
Being a role model for healthy eating and ensuring that nutritious food is readily available will help build a solid foundation.
