When trying to lose weight, the first thing that comes to mind is cutting down on fat, drinking more water and eating more fruit but they could actually have the reverse effect.
Eating healthy and exercising regularly can help prevent this sneaky weight gain. However, it’s often the little things that pack on the weight.
Find out which ‘healthy’ habits could be responsible for making you gain weight.
Cutting Fat From Your Diet
Fats have their own benefits, such as keeping the body functioning properly, making you fuller longer, and keeping the metabolism strong.
Plus, it can taste good. Yet, bad fats, like those in baked or fried foods, should be limited. Healthy fats, like those in avocados or oily fish, are great for fueling the body and filling those fat requirements.
For many dieters, fat seems like the ultimate enemy. One of the things you’ll notice when cutting out good fats is that your metabolism and brown fat burning process will be reduced.
If your metabolism slows, it might also worsen weight management, too. Cutting out fats for a week or more, can land you with many more serious side effects but having too much of a good thing is also bad, which will be discussed in a moment.
Additionally, opting for low fat products can be much more of a diet disaster than opting for those that contain moderate amounts of fat.
To prevent any damage, discuss the diet change with a physician first.
Drinking Bottles Of Water
Drinking plenty of water is undoubtedly good for you; helping you to stay hydrated and energised and to keep your organs and digestive system in good condition. However, studies have shown that the chemicals found in water could also be making you fat.
Research results published in PLoS ONE shown that the chemical bisphenol A (BPA) found in plastic water bottles encourages the body to create more fat, our drinking water can also contain the hormone estrogen, which affects the way our bodies store fat.
The more we are exposed to these chemicals, the harder it becomes to lose weight. However, there’s no need to panic just yet, while ditching water isn’t an option, experts suggest that filtering your water or using a reverse osmosis purification system can limit the chemicals you are exposed to.
Eating Too Many Healthy Fats
Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet.
Unfortunately, “having too much of a good thing” also applies to healthy fats. That’s because healthy fats are also high in calories.
For example, a single tablespoon of olive oil contains 119 calories. If you add multiple spoons of oil to your meals, the calories can add up quickly.
Although healthy fats are high in calories, they are nutritious and should not be avoided. Instead, try to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone.
In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables. This should naturally balance out your diet and lower your daily calorie intake.
Snacking On Fruit
Fruit is undoubtedly nutritious, being packed with vitamins, minerals, fibre and antioxidants.
However, due to its healthy properties, many people overindulge on fresh fruit, juices and smoothies, forgetting about the fact that many fruits are also high in calories and sugar.
Although fruit is healthy, remember that a calorie is still a calorie, and the ones in fruit are as likely to make you overweight as the ones in any other food.
Furthermore, recent research results published in the Journal of the Medical Association suggest that fructose (the sugar found in fruit) can help to trigger overeating, as after consuming fructose the brain doesn’t register feelings of fullness and satiety as it does when we consume glucose.
While it is still important we feed our bodies with the nutrients found in fruit, those struggling with their weight should ensure they don’t go overboard. You should also try to get some of these nutrients and fiber through vegetables, which are lower in sugar and calories.
While exercise is essential for good health and, when approached correctly, can help you to shed excess pounds, many exercisers make vital mistakes that can lead to them gaining weight.
Firstly, research has found that relying solely on exercise to manage your weight can actually be ineffective. Studies have shown that exercise, when not combined with dietary changes, does very little to losing weight.
Additionally, many of us overestimate the amount of calories burned through exercise and adhere to the myth that exercise continues to boost the body’s ability to burn fat well after our workout is over. Therefore, we often end up overcompensating for workouts with pre- or post-workout snacks, leading to weight gain. For maximum weight loss benefits, try to incorporate both exercise and dietary changes into your day.
The Bottom Line
There are many little things that can make you gain fat.
However, you can make lifestyle changes today to account for them.
By following just a few of the tips in this article, you can make sure you get the most out of your healthy diet and exercise routine and avoid sabotaging it by accident.