25 Worst Habits That Will Expand Your Waistline

Stop digging if you find yourself standing in a deep hole with a shovel in your hands, according to an old adage. So, if you've been gaining weight but haven't changed your daily routines, you're just digging yourself a little deeper into the hole every day while still asking yourself, "why is this happening?"

In fact, as much as you might feel bad about a few of harmless indulgences—the decadent dessert you gave in to and ordered, or the extra serving you dished yourself of a pasta dish you finally mastered—the it's infrequent extravagances that we should be concerned about. A weekly increase of 500 or 1,000 calories won't make a difference on the scale.

Instead, it's the small things you do on a daily basis, things you scarcely notice, that influence whether your waistline is expanding or contracting.

That's fantastic news! Why? You may fully alter your life without having to, well, change your life if you can figure out your own stealthy weight-gain tendencies. That's why we revealed the poor habits that are causing you to gain weight in the first place. Change just a handful of your daily habits, and you'll be on your way to a flatter stomach in no time! You can also get started on the right foot by including

You consume a 'low-fat' diet

Stop purchasing items labeled as low-fat or fat-free, including weight-loss smoothies. "Does fat make you fat?" is a question that has no answer. Low-fat items typically save you only a few calories. You inquire if there are only a few. It's because food producers substitute low-performing simple carbs that digest fast, resulting in a sugar high followed by rebound hunger. Meals with 43 percent carbohydrates were more full and had a milder effect on blood sugar than meals with 55 percent carbohydrates, according to researchers from the University of Alabama at Birmingham. As a result, you'll accumulate less body fat and be less likely to overeat in the future.

You don't pay attention to sodium counts

Although your favorite trail mix contains only 150 calories, have you checked to see how much sodium is contained within the package? Those who aren't afflicted with a disease or illness sometimes overlook that section of the nutrition label. "The majority of the excess sodium comes from processed foods such frozen waffles, bagels, cheese cottage cheese, veggie burgers, and salad dressings," explains Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and proprietor of Go Wellness in Orange County, California.

Is it true that salt makes you gain weight? Salt does not induce fat accumulation, but it does cause bloat, which makes you appear fatter. Following The Institute of Medicine's daily recommendation of 2,300 milligrams or less per day will help you avoid bloating, high blood pressure, and other health problems. Discover the 25 High-Sodium Foods You Should Avoid for additional information.

You are not getting enough water

All of your body's activities require enough water consumption, and the more you drink, the greater your chances of keeping slim. Dieting individuals who were told to drink two cups of water before each meal lost 30% more weight than thirsty peers in a University of Utah research. By adding ice, you can amp up the effect. Six glasses of cold water a day, according to German experts, can trigger a metabolic increase that burns 50 calories every day. That's enough to lose five pounds over the course of a year! There are 7 Side Effects of Not Drinking Enough Water, in addition to weight gain, as a result of chronic dehydration.

You're sleeping too much or too little.

Dieters who sleep five hours or less put on 212 times more belly fat than those who sleep more than eight hours, according to Wake Forest University researchers. Aim for six to seven hours of sleep per night, which is the recommended amount for weight loss. And with these 8 Ways to Lose Weight While You Sleep, you can burn calories all night long!

You are not subjected to any tests.

Although your yearly exam may include a scan for high cholesterol or diabetes, doctors rarely test or search for visible indicators of dietary deficiencies, which can be deadly! If nothing else, Loy recommends getting your vitamin D levels checked. "Many individuals are deficient and don't even realize it," she says, "and not receiving enough can lead to osteoporosis, heart disease, and some types of cancer." Continue reading to learn about the Essential Vitamins You Aren't Getting Enough Of.

You consume far too much food in a short period of time.

If you have one major fault in your physique, this is it: It takes your stomach 20 minutes to signal your brain that it's had enough. Slow eaters consumed 66 less calories each meal than quick eaters, according to a research published in the Journal of the American Dietetic Association, but they felt like they had had more. You might be wondering what 66 calories are. You'll drop more than 20 pounds a year if you can do that at every meal! Don't miss this vital list of 30 Nutrition Myths—Busted if you want to shed even more weight.

You eat from big dishes.

When given the choice, 98.6% of obese people choose larger plates, according to a study published in the journal Obesity Science & Practice. More food means more calories, which means more body fat. Choose smaller serving dishes to keep your portions in check. You can always go back for seconds if necessary.

You watch far too much television.

On the couch, a man watches television while clutching a popcorn bowl.

According to a University of Vermont study, overweight people who cut their TV viewing time by half burned an extra 119 calories per day on average. That's a 12-pound weight drop every year! Multitasking while watching TV can help you burn more calories—even minor housework can help. Furthermore, if your hands are occupied with dishes or laundry, you'll be less inclined to munch mindlessly, which is the other major occupational hazard linked with watching TV.

You place an order for a combo meal.

fries and a hamburger

According to a study published in the Journal of Public Policy & Marketing, ordering a "combo" or "value meal" adds a hundred or more calories to your diet when compared to ordering a la carte. Why? Because when you order products in bulk, you're more likely to purchase more food than you need. You'll get more bang for your buck if you order your meals in pieces. That way, you won't be swayed by pricing strategies aimed to extract a few extra pennies from your wallet. Also, here's a list of what 11 nutrition experts eat at McDonald's!

You disregard nutrition advice ten times.

Here's the good news: you're already creating habits that will help you lose weight by reading this. When 75 participants were provided diet and exercise habits, Australian researchers discovered that they began eating smarter and incorporating more physical activity into their everyday routines. Unsurprisingly, the non-recipients' habits (and waistlines) remained unchanged.

You consume soda, even diet soda.

Every week, the average American consumes nearly a gallon of Coke. What's the big deal about that? Because one to two sodas every day boosts your odds of becoming overweight or obese by nearly 33%, according to a 2005 study. Diet soda isn't much better. Researchers in San Antonio studied a group of older people for over a decade and discovered that those who drank two or more diet sodas per day saw their waistlines grow five times faster than those who did not. Artificial sweeteners, according to the study, trigger appetite cues, causing you to consume more mindlessly during subsequent meals. There are numerous advantages to giving up soda.

You don't make time to unwind and de-stress.

You manage to stay away from sweets, which is impressive—especially on really stressful days—but you need to let off steam in some way. If you don't, you could end up with chronically high cortisol levels, which can contribute to sleep and immune issues, blood sugar imbalances, and weight gain. How should you unwind? Stress management, according to registered dietitian Lori Zanini, RD, CDE, is very individualized, so what works for your BFF might not work for you. Try out a few different strategies to find which one works best for you. Yoga, getting together with friends, and unplugging from electronics for an evening, according to Zanini, are all worthwhile endeavors.

You experiment with fad diets.

Keto-friendly dish

Proceed with caution if you've recently joined the Paleo or low-carb craze. "Diets that eliminate entire food groups often don't allow for the balance and moderation that we need to maintain a healthy, lifelong eating plan," Zanini says. "Furthermore, dieters who follow these diets may be at risk of dietary deficits, which can be harmful. Or they may simply become bored with their restricted diet and overeat as a result "Zanini cautions. To learn more, we put up a comprehensive list of The Best and Worst Weight Loss Diets.

You eat when you're upset.

Emotional eaters—those who confessed eating in response to emotional stress—were 13 times more likely to be overweight or obese, according to a study from the University of Alabama. If you have a stress-related impulse to eat, chew a piece of gum, drink a glass of water, or go for a walk around the block. Create an automatic response that isn't related to food, and you'll avoid consuming too many calories.

You prepare far too many meals.

Just because your dinner is healthy doesn't mean you shouldn't eat in moderation. Remember that even the healthiest foods have calories! Half of your plate should be vegetables, with the other half containing a mobile phone-sized piece of lean protein, a fist-sized serving of carbohydrates, and a small amount of fat no bigger than your pointer finger.

You get free food from a restaurant.

Some restaurants provide gratis breadsticks, biscuits, and chips and salsa, but that doesn't mean you won't have to pay for them. You're adding 150 calories to your dinner every time you consume one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits. If you eat three of these for supper, you'll consume 450 calories. That's also roughly the number of calories in a basket of tortilla chips from your neighborhood Mexican restaurant. Worse yet, none of these calories are accompanied by any nutritious value. They're like junk food on steroids.

You abstain from all fats.

Let's rephrase the question: does being fat make you fat? No! You already know that trans fats raise your risk of heart disease, weight gain, and stroke, so you should avoid them. However, not all fats should be on your "do not eat" list. Healthy fats, such as flax seeds and almonds, can help you lose weight and stay healthy. "Fats not only help us absorb many of the vitamins in our meals, but they also help us stay fuller for longer, which can help with weight loss attempts," Zanini explains. She recommends eating one serving of healthy fats every time you eat. This may be 1/4 cup almonds or walnuts, a tablespoon of olive oil sautéed vegetables, or a couple slices of avocado.

You have your lunch at your desk.

You might believe it's good for your hourly salary or to impress your boss, but having your lunch at your desk isn't good for your waistline. You aren't the only one that does this. According to the NPD group's data, almost 62 percent of working American professionals eat "al-desko." According to a 2013 analysis published in the American Journal of Clinical Nutrition, the problem is that you're eating while preoccupied, which can lead to you consuming up to 50% more calories than you meant. Rather, take a break from work and eat in the breakroom, a nearby park, or even a restaurant.

You eat despite your food sensitivities

Do you become bloated every time you eat grains? Do you eat a lot of dairy but always feel bloated? Many of us try to get through these issues by putting them aside as if they weren't a problem. However, these could be symptoms of a food intolerance or allergy, which can lead to increased inflammation, a compromised immune system, and weight gain. Keep track of any discomforts in a food journal to help you learn to listen to your body.

You always have a drink at the end of the day.

"While alcohol can make you sleepy, it also prevents you from getting great deep sleep later in the night. Drinks should be avoided 90 to 120 minutes before bedtime. This will give your body enough time to process the alcohol before it enters the deep phases of sleep "Dr. Mike Roussell, PhD, agrees.

You keep unhealthy items stocked in your pantry.

You must first "out with the old!" before you may "in with the new!" Because individuals typically reach for whatever food is closest to them, whether it's an apple or popcorn, it's a good idea to get rid of any snacks that can sabotage your weight-loss attempts. You still don't believe us? How about this: according to Cornell University researchers, women who have soda on their counters weigh 26 pounds more on average, 20 pounds more on cereal, and 8 pounds more on cookies than women who have clean countertops. The lesson is clear: to make healthier choices and reduce weight, throw your junk food in the trash can. So you can substitute that garbage with these nutritious dishes, 40 nutrition experts told us the foods you should be eating every day!

You eat even when you're not hungry

You don't need to buy an extra-large popcorn just because you're going to see a movie. The same may be said for the breakroom food that was left over from the morning meeting. You shouldn't eat just because it's free or because you're bored. "Am I really hungry?" question yourself whenever you see anything enticing. To put yourself to the test, drink a cup of water and wait 10 minutes. According to a research published in Physiology & Behavior, people respond to thirst by eating rather than drinking 60% of the time. One of the reasons you're always hungry is because of this.

You consume the majority of your calories by drinking.

Yes, anything from sodas and alcohol to juice cleanses and bottled teas are guilty of this terrible eating habit. This is due to the lack of healthy fats and fiber in beverages, two satiating nutrients that keep hunger at bay. When opposed to eating solid food, participants in a research published in the American Journal of Clinical Nutrition ended up drinking more (and so consuming more calories) until they were satiated.

When it comes to satiety, researchers feel that both the sound and the actual process of chewing help you keep track of how much you're eating; in fact, they believe chewing will promote satiety better than slurping. So, in the mornings, add a hefty scoop of Greek yogurt and a sprinkling of crunchy almonds to your protein shakes, as suggested by a recent study published in the same journal, which found that thick smoothies made participants feel fuller than a thin drink with the same amount of calories.

You don't eat dinner till after 9 p.m.

No, it's not because your metabolism slows down after a certain amount of time has passed—this is a widespread dietary myth. According to a study published in the journal Appetite, late-night eaters are more likely to gain weight than those who take advantage of the early bird special. It's not because they don't burn calories as quickly; it's because night owls are more prone to binge eat (after starving themselves since lunch) and eat unhealthy, high-sugar, high-fat items to fill their growling stomachs. These high-energy foods will not only make you gain weight, but many of them will make it difficult to fall asleep. And, in case you didn't know, getting adequate sleep is one of the keys to losing ten pound.

When you're hungry, you order lunch.

When it comes to ordering takeout, our suggestion is to do so ahead of time. As soon as you walk into the office, for example. Dieters who bought lunch more than an hour before dining chose meals with an average of 109 less calories than those who ordered right before lunch, according to researchers from the University of Pennsylvania and Carnegie Mellon University. What's the explanation for the calorie savings? When your mind is distracted by a rumbling stomach that demands energy-dense food, your resolve to choose healthy meals quickly deteriorates. What a case of being famished.

You never make changes to your restaurant order.

Chefs frequently add fat and salt to enhance the flavor of their dishes, although these components aren't always listed on the menu. Take the extra step of asking if your dish contains any cream or butter, because you've already taken such effort to find a meal that seems healthy. If there is, request that your vegetables and meats be cooked without sauces and that sauces be served on the side so you can control how much ends up on your plate. After analyzing the statistics, we determined that making one simple request can save you up to 1,000 calories every meal, regardless of the type of restaurant you're dining at!