Are you one of those people that work out but still keeps on the weight? Fat habits are habits that you engage in everyday that add hundreds of extra calories and fat to your daily caloric intake. Those extra calories may not seem like much on a daily basis, but over a 12-monnth period they can add up to extra pounds.
Combine your fat habits with your slowing metabolism, and before you know it the only comfortable pants you have are those with elastic waistbands. This article focuses on 10-15 things people do and eat in there everyday lives that directly relate to fat intake and fat buildup, and what you can do stop your fat habits before you end up busting out of your clothes.
What Exactly Is A Fat Habit?
Fat habits can be categorized as either food or drink items that are surprisingly high in calories or fat, or they might be activities that allow for fat habits to be magnified. An example might be snacking in front of the TV, which incorporates low metabolic rate with high fat food consumption. These habits are often referred to as ‘guilty pleasures’, or they might just be habits you picked up as a child and carried into your adult life. In either case, these fat habits become more noticeable as you get older, as your lifestyle and metabolism tend to slow down. This reduction in metabolic output results in fewer calories being burned off, and more pounds being put on.
How Many Calories Do I Need Each Day?
One agreed upon and simple way to calculate your average caloric needs can be calculated using this formula:
- For sedentary people: Weight x 14 = estimated cal/day
- For moderately active people: Weight x 17 = estimated cal/day
- For active people: Weight x 20 = estimated cal/day
Ten most common fat habits
1) Excessive coffee or tea consumption: Although tea and coffee are not necessarily high in fat or calories, what we add to them usually is. For example, a single packet of sugar contains about 11 extra calories. If you add cream, you add in another 15-20 calories. Depending on what you are adding and how many cups you have each day, hundreds of extra calories can sneak into your diet.
2) Cappuccinos or other specialty coffees: Although regular coffee and tea are not that terrible, that trip to a specialty coffee shop can really add up. A basic latte or cappuccino will run you around 100-150 calories, but those fancy frappucinos have over 500!
3) Computers: The computer revolution is causing most of us to become even more sedentary than the previous generation. Television used to be the big evil inmost peoples lives, but now the PC has moved in and added hours of ‘chair time’ to our daily routines.
4) Soft drinks: Did you know that the average can of pop contains a terrifying 10 teaspoons of sugar! And at least 150 calories! On a day-to-day basis this may not seem like a big deal, but by the end of 12 months you are talking about pounds of extra calories in your diet.
5) Snacking: We all know that snacking is bad for you, but it actually can be good for you. The problem is that most of us snack on salty or sugary treats, which are loaded with calories, fat, and trans fat. A good rule to follow is to snack on things that are not processed – like fruit and vegetables – and not fried – like pretzels, baked chips, and nuts.
6) Butter vs. Oil: If you like cooking with butter, then you better realize that you are adding in lots of extra calories every time you do – not to mention cholesterol, and all sorts of other negatives (like salt). Conversely, vegetable oil will give you many of the same properties as butter, without giving you the extra calories and other additives.
7) Alcohol: Drinking can lead to quick weight gain, as it is an activity that most of us don’t associate with caloric intake. The average mixed drink can range from 150-200 calories. Beer checks in around 150, and wine is slightly lower. Straight alcohol has the least amount of calories, and mixed drinks with real fruit juice or soda water are better than ones mixed with pop.
8) Dieting habits: Diet does not mean eat less – it means eat properly and at the right times. Skipping meals leads to snacking, and most people snack on all the wrong foods. So get into the habit of eating your meals at the same time each day, and never skip meals as a way to lose weight.
9) Lack of exercise: This fat habit is one of the worst you can do, as the human body is smart and lazy. Once your body realizes it doesn’t need to put out any extra energy, it will store all extra energy coming in as fat. You don’t need to go to a gym in order to increase your metabolism. Simple things like walking, standing, taking breaks from the computer, taking the stairs, and playing fun sports will help your body burn off a hundred extra calories a day.
10) Fruit & Veggies: You hated them as a kid, but your body needs the vitamins and minerals that are in fruit and vegetables, and they will also help with disease prevention – like cancer and heart disease. Add them to every meal, and have them cut up in the fridge for quick snacks.
Fat habits may not seem that bad in the short term, but you need to think of the effect they have on your body weight and health over a 12-month period. Those trips through the drive thru, the daily snacks, the weekly boozing, and the vegging in front of the TV all add up to 12-20 pounds of extra calories every single year.
If you are not doing anything to get rid of those extra pounds, then your fat habit is costing you more than just a new wardrobe! So analyze your life to see if you can spot your fat habits, and get rid of them before you end up wondering how you ended up with man boobs.