20 Little Things That Make You Gain Fat

1. Not drinking enough water

Studies have shown that by the time you feel thirsty, you are already dehydrated. Not drinking enough water makes you more likely to binge on unhealthy foods. Lack of hydration can also negatively affect your metabolism and make you gain more weight. 

2. Long hours of sitting

Most people spend much of their days sitting, either in front of a computer screen or TV. Long hours of sitting are associated with weight gain, obesity, diabetes, and heart disease. Take breaks to walk around once every 45 minutes of sitting.

3. Being distracted at mealtime

Scrolling through your phone or watching TV while eating can make you gain fat, since you may be too distracted to focus on what and how much you are eating. 

4. Not getting enough sleep

Lack of sleep can lead to hormonal disturbances that make you more likely to gain body fat and eat unhealthy foods. Try to get at least 7-8 hours of restful sleep each night.

5. Overconsumption of healthy foods

Nuts, seeds, and olive oil are nutrient-dense that offer health benefits when consumed in moderation. However, these foods are also calorie-dense and easy to overeat, meaning that they can lead to weight gain if you aren’t careful. 

6. Eating out too often

Eating out or ordering takeout too often can lead to weight gain since many restaurant foods are high in salt, sugar, and trans fats.

7. Drinking calories

Your favorite caramel frappe with whipped cream may not seem like much, but it can contain anywhere between 350-600 calories. Sugary drinks, such as sodas, lattes, and shakes can add up to your calorie consumption and make you gain weight.

8. Not finding time to relax

Many people lead busy lives and find it difficult to set aside time to unwind. Studies have shown that stress is linked to body fat, making you crave unhealthy foods. Manage stress by pursuing hobbies you enjoy, such as reading, taking long walks, or practicing yoga.

9. Not eating enough fiber

Fiber keeps you full for longer, limiting your overall calorie intake. Fiber also promotes gut health, improves digestion, and inhibits dietary cholesterol and fat absorption. Increase your fiber intake by eating more vegetables and fruit.

10. Not eating enough protein

Studies suggest that including enough protein in your diet helps improve muscle mass while reducing body fat percentage. Unless your doctor has advised you otherwise, eat plenty of protein in the form of eggs, lean meat, fish, and low-fat dairy.

11. Emotional eating

Emotional eating often makes you choose unhealthy comfort foods. Monitor your eating behaviors when you are angry, stressed, sad, or bored. Seek professional help if needed.

12. Never taking the stairs

If you are someone who rarely has time to exercise, find other ways to stay active by taking the stairs instead of the elevator.

13. Snacking on unhealthy foods

Keep healthy snacks, such as cucumbers, veggies, fruit, and nuts handy so that you have something to snack on when you are hungry.

14. Eating too many processed foods

Processed foods made from refined flour and sugar are nutrient-deficient and calorie-dense. Replace them with whole foods, such as whole grains, vegetables, and fruits.

15. Underestimating salad dressings

Salads are healthy meal options but beware of salad dressings that are full of fat, cheese, sugar, or other calorie-dense ingredients.

16. Socializing too much

Be mindful of what you can eat or drink when socializing with friends since social events can make you more prone to unhealthy eating.

17. Shopping without a grocery list

Shopping with a list can help you save time and money as well as prevent you from buying unhealthy snacks on impulse.

18. Not planning meals

Not planning your meals ahead of time can increase your likelihood of eating unhealthy foods. Take some time on the weekends to prepare healthy meals for the week. You are more likely to eat well when you have it planned for it in advance.

19. Going overboard on cheat days

Many people allot a day in a week (usually on weekends) to indulge in foods they love. While having a cheat meal occasionally is fine, be careful not to overdo it, as this can lead to weight gain.

20. Having irregular mealtimes

Having irregular mealtimes can make you hungry, which in turn increases the likelihood of unhealthy eating or overeating. Stick to a consistent mealtime schedule to avoid getting too hungry and eating too much as a result.