6 everyday habits that are making you fat without you realising

While you may be drinking a weight loss drink every day and working out religiously, your weight loss results are far-fetched due to some poor habits. Weight gain is not always the result of overeating or a sedentary lifestyle. Several everyday habits can disrupt metabolism, increase cravings, and contribute to fat accumulation without you realizing it. Here are 6 common but often overlooked factors affecting weight:

1. Skipping breakfast

Not eating breakfast can slow down metabolism and lead to increased hunger later in the day. This often results in overeating, particularly high-calorie foods. A balanced breakfast helps maintain blood sugar levels and prevents excessive cravings.

2. Eating too quickly

According to Dr. Amit Garg, Senior Consultant - Bariatric and Metabolic Surgery, Livasa Hospital, Mohali, “When you eat too fast, your brain doesn’t get enough time to signal fullness, leading to overeating. Taking time to chew food properly and eating slowly can improve digestion and help with portion control.”

See more: How to gain weight: Tips on weight gaining through proper diet and nutrition

3. Consuming sugary beverages

Soft drinks, flavored coffees, and packaged fruit juices contain hidden sugars that increase calorie intake. These beverages cause rapid blood sugar spikes, leading to fat storage. Replacing them with water, herbal tea, or black coffee can help manage weight effectively.

4. Mindless snacking

Dr. (Prof) Arunanshu Behera, Director - Laparoscopic, GI, Hepatobiliary Surgery, Liver Transplant, Livasa Hospital Mohali, says, "Eating while watching TV or using your phone can lead to overconsumption because you're not fully aware of how much you're eating. Practicing mindful eating and portioning out snacks beforehand can prevent excess calorie intake."

5. Lack of sleep

Poor sleep disrupts hunger hormones, making you crave unhealthy foods. Sleep deprivation is linked to increased appetite and a higher risk of obesity. Getting 7–9 hours of quality sleep is essential for a healthy metabolism.

6. Chronic stress

High stress levels trigger the release of cortisol, a hormone that increases appetite and promotes fat storage, especially around the abdomen. Managing stress through exercise, meditation, and relaxation techniques can help maintain a healthy weight.

By making small changes to these everyday habits, you can prevent unnecessary weight gain and support long-term health.

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