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To change a habit it takes more than just someone telling you to, “change your habits.” It should be backed up with evidence… some might even say… SCIENCE!! Well, in this video, I want to discuss with you BAD HABITS THAT CAUSE WEIGHT GAIN with… SCIENCE to back them up! Like the old saying goes, “change your habits; change your lifestyle!” Let’s dive in and I’ll see you in the COMMENTS!!

Bad Shopping Habits

Having the Junk Food at Home at the First Place

It was reported in the International Journal of Behavioural Nutrition and Physical Activity that without physically going to grocery stores the number of impulse purchases decreases.

Not Having Grocery List

A study published Nature – Nutrition and Diabetes reported that predetermined grocery list is a very cost-effective method of improving weight loss programs

Eating Too Fast

The evidence here is convincing. In a study published in the Journal of Epidemiology, eating patterns of 1083 subjects were examined. Participants were divided into 3 groups of slow, normal and fast-eating. Fast-eaters had 89% higher chance to develop metabolic syndrome than normal speed eaters and 549% higher chance than slow eaters. Very convincing statistics with solid sample size. Similar outcomes were reported in a giant study of various lifestyle habits, which examined 59 717 Japanese people.

Quite remarkably, even after adjusting for BMI and energy intake, levels of two pro-inflammatory cytokines IL-1 and IL-6 were lower in people who eat slower.

High Carb Breakfast

In research published in journal Appetite, 64 participants ate either high fat/low carb breakfast or low fat/high carb breakfast for 4 weeks. In the low-fat group, participants reported a more rapid return to hunger 3 hours after the meal. In comparison with the high-fat group, their glucose spiked and fell earlier which would explain the earlier self-reported hunger.

Late Evening Eating

A study published in BMC Public Health involved 8153 adults aged 40–54 years. Those who reported habits “dinner immediately before bed” and “snacks after dinner” had a significantly higher chance of developing metabolic syndrome. Men with these habits had 2 times higher risk and women had a 3 times higher risk.

Indulging on Zero Diet Sodas

In a study published in Diabetes Care, it was indeed found that intake of diet drinks is significantly increasing the risk of developing metabolic syndrome and type 2 diabetes.

Not Drinking Enough Water

A study published in Nutrients examined water intake of 358 subjects and found that those with lower water intake had higher body fat percentage, waist circumference and overall weight.

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