Eating habits to keep away from in the event you desire a lean physique, say dietitians

Whether you have a serious sweet tooth that is hard to ignore or you rarely drop a handful of chips, almost everyone has some less than ideal eating habits. Although eating habits like these are easily linked to weight gain, there are many seemingly innocent eating habits you can indulge in every day that can lead you to lose pounds – and you may not even realize what harm they do to your weight and health. .

Before you find yourself struggling with the weight you do not seem to lose, read on to discover the eating habits you should avoid if you want to stay lean, according to dietitians. And if you want to shed a few extra pounds, check out these 15 underrated weight loss tips that actually work.

Eat all your protein for dinner

If you wait until the evening to enjoy your only protein-rich meal of the day, you can do yourself a big favor.

“Distribute your protein intake evenly over three to four meals to maintain muscle health and maintain leanness. Most Americans do not get enough protein during the day and then consume too much protein at dinner,” he says. Marie Spano, MS, RD, CSCS, CSSD, consult a registered dietitian at Egglife Foods, which recommends consuming 25 to 30 grams of protein for breakfast, lunch and dinner instead. If you want to make better choices when it comes time to choose your proteins, be sure to avoid the unhealthy proteins for weight loss, according to experts.

Does not control your portion sizes

talk to friends

Eyebrows these meals and snacks to determine the right portion size can mean that you eat significantly more than you intended.

“I often tell my patients that if they choose a baby or a small size the next time they get ice cream, I bet they will not feel deprived or wish they had ordered the larger size,” he says. Elle Wittneben, RD, CSOWM, LDN, head of business services at Greater Boston Urology. “Having a little extra now and then will probably not cause weight gain, but if you consistently consume more food, those calories will increase over time,” Wittneben adds.

Eat just before bed

A woman in her 40s is wearing headphones and eating popcorn while watching a movie on a streaming service on a laptop at night.

If you want to keep your body lean in the future, give yourself some time between your last meal and beating the hay.

“Even vegetables, for example, even if they are incredibly helpful, make the body work hard! If we do not allow enough time for the body to digest then rest, we do not allow our cells, hormones and metabolism to repair and recover. “An adequate way. The end result? An uphill climb to lose weight,” he says Kylene Bogden, MS, RDN, CSSD, CLT, IFNCP, av FWD Fuel, which recommends that you leave a space of two to three hours between your last meal and going to bed.

For more incentives to drop these midnight snacks, check out these secret side effects of eating before bed, Science says.

Drinks ready-made smoothies

woman drinking from white cup with straw

While homemade smoothies can be a healthy part of your diet and can even help you lose weight, drinking the bottles you find at your local grocery store can have the opposite effect.

“Usually these ready-made smoothies lack protein and fiber and only make you drink a lot of fruit and some vegetables. Dietary fiber and protein should be included with every meal to maintain your weight because both you stay full longer and more full,” explains Roxana Ehsani, MS, RD, CSSD, LDN, national media spokesperson for Nutrition and Dietetics Academy. For some delicious drinks that do not sabotage your weight loss, check out the 25 best weight loss smoothies ever.

Eat small meals all day

eat salad

Even if you have eaten several small meals during the day has long been a recipe for weight loss, you can stick to this habit because you accidentally eat more than you intended.

“Many diets or trends tell people to eat six small meals a day, but what if you are not even hungry to eat that often? It is always best to listen to your body’s internal signals, eat when you are hungry and stop when you feel full, Ehsani explains.

Wait until you feel like eating

happy woman eating pasta for dinner

Listening to your body’s hunger pangs is important, but waiting until you are hungry to eat can sabotage your weight loss or maintenance work.

“When people wait until they feel like eating, it makes them eat fast, overeat and stop feeling uncomfortably full. Waiting to eat until they feel drowsy can trigger binge-eating or loss of control,” he says. says Sarah Williams, MS, RD, owner and founder of Sweet Balance Nutrition.

Eating too fast

eat fast

Everyone is in a hurry to eat sometimes, but eating too fast regularly can make it harder to stay lean in the long run.

“Eating fast often results in us eating more than we need to feel comfortable satiated and satisfied. Stomach receptors need about 20 minutes to communicate fullness. Eating fast and not giving your body time to communicate fullness can lead to overeating and weight gain. “, says Williams.

Eat while I’m distracted

woman eating pizza and watching tv late at night on the couch

Turning off the TV while eating can make it easier to maintain your weight in the long run.

“When you are not aware of what you are eating, or how much, you can miss the clues that you are full and eating too much. Even if you do not think you have time, take 10 to 15 minutes to stop and pay attention to what you eat “, says Laura Ali, MS, RDN, LDN, a Pittsburgh-based culinary nutritionist. “Your mind can use the pause and your body will thank you.”

Eat processed foods

person in blue button down eating from bag of chips

While they may be practical, eating processed foods can quickly sabotage your weight loss.

“Processed foods, such as chips, cereals and fast food, often contain a lot of added sugar and unhealthy fats to improve their taste. This contains a lot of calories, which results in weight gain,” he says. Kristin Gillespie, MS, RD, LD, nutrition consultant for Work out in style.

If you want to lose weight for good, try our 200 best weight loss tips, and for the latest healthy diet news delivered to your inbox, sign up for our newsletter!

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