Bad Eating Habits You Didn’t Know You Had

1. You Skip Meals

Image source Self.comSkipping meals is thought to increase your odds of obesity, especially when it comes to breakfast.  An American study found that people who cut out the morning meal were 4.5 times more likely to be obese.  This is because skipping meals slows down your metabolism and boosts your hunger so you could end up overeating.

2. You Keep Unhealthy Food In Sight

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Wanting to eat healthy but spying on the bowls of crisps and chocolates in the background or leftover pizza will not end well  Unless you have willpower of steel and not many people do, you will start grazing on them, going back again and before you know it, they're all gone!

3. You Eat Dinner Very Late

Image source Dr WeilIt's not because your metabolism slows down after this time, which is a myth, but late night eaters are more likely to gain weight because their bodies have not had time to burn those calories.  As well as that, they are more likely to suffer digestive problems when they go to bed.

4. You Eat Too Quickly

Image source InsiderIt takes 20 minutes for your stomach to tell your brain that it's full and that's why many people dive straight into a dessert after dinner, to fill them up.  If they had only waited that extra time to realize they weren't hungry, they'd miss pudding out or have a much smaller portion.

5. You Restrict Yourself Too Much

Image source US News HealthWhen you feel like you aren't able to enjoy something that you really want, then this is a recipe for disaster.  Besides that, you will then be imagining all the stuff you absolutely need!  That's when the cravings kick in and you end up giving in, eating way too much and getting stomach ache.

6. You Always Order The Combo Meal

Image source Business InsiderMany people order a combo meal or meal deal as it works out cheaper than purchasing the items individually.  Only thing is, you weren't going to have chips and a fizzy, sugary drink but now you have paid for your meal, you have no option but to devour the whole lot!

7. You Eat At Your Desk

Image source HuffPost UKYou might think it's beneficial to prove to your boss how conscientious you are by working through your lunch break and eating at your desk instead.  Because you are distracted, you might not be aware of how much food is actually passing your lips.

8. You Eat When You're Stressed

Image source HelpGuide.orgYou manage to avoid the cream cakes that are going around the office for a colleague's birthday which is impressive, especially if you are feeling very stressed.  However, you need to let off steam somehow or otherwise it could lead to chronically elevated cortisol levels, immunity problems, blood sugar abnormalities and disruption to your sleep.

9. You Cut Out Food Groups

Image source Everyday HealthIf you've put yourself on a diet, whether a low carb one, Paleo or no sugar, then proceed with caution.  Cutting out entire food groups won't allow for the balance and moderation that we need to follow a healthy, long term eating plan.  It may lead to nutritional deficiencies.

10. You Eat When Watching TV

Image source MyBroadband A University of Vermont study found that obese participants who reduced their TV time by 50% burned an average additional 119 calories a day. That's an automatic 12-pound annual loss!   Also, doing household tasks, the laundry etc., could stop you snacking and add to that weight loss.

11. You Eat Out A Lot

Image source The AtlanticYou'll save money and calories if you cut down on eating out.  Restaurant food is often loaded with salt and sugar to make you feel bloated.  Cooking food yourself means you know exactly what's going into it so can help you cut out those things that are bad for you.

12. You Stand While You Eat

Image source WellgoodStudies have found that people who stand while munching their meal tend to eat about a third extra than if they were sitting down at the table.  This is likely because our bodies subconsciously dismiss a standing meal as a 'false meal' which causes us to eat more later on in the day.

13. You Serve Yourself At The Table

Image source FreepikTry and resist putting all the food on the dining room table and getting everyone to help themselves.  It's then easy to finish your food and go for seconds as it's only an arm's length away.  If you have to venture back into the kitchen, you might just decide you've had enough.

14. You Eat From Large Plates

Image source YouTubeThere is something to be said for eating from a smaller plate as you can't get as much food on it.  If that food has satisfied you, then you've had a healthy portion.  If you serve yourself on a big plate, you will probably spoon a larger quantity on to it and continue to eat until it's all gone.

15. You Eat At Irregular Intervals

image source InsiderAn irregular eating schedule can undercut your metabolism.  If you wait 2 hours between meals one day and 6 hours the next, your body is not going to know when to burn fat and when to save it.  Good advice is to decide how many calories you are going to eat and divide it by 3 or 4 meals.  You'll have more energy!

16. You Always Polish Off Your Plate

Image source Paste MagazineYou don't have to eat every morsel on your plate and lick up any remaining crumbs or liquid!  Eat until you're 80% full and then stop. In Japan, this method is called hara hachi bun me, which translates into eating until you are 8 out of 10 full.  You can always have a heathy snack later on!

17. You Eat Free Restaurant Food

Image source SheFindsBreadsticks, warm bread or, worse still, bread baskets, are often complimentary at some restaurants.  Because you don't have to pay for them, you feel obliged to eat them all!  You may not enjoy your meal as much by doing this but one thing is for sure  you will have consumed lots more calories.

18. You Eat When You're Emotional

Image source MedicineNetIf you feel the urge to eat in response to stress, try chewing a piece of gum, gulping down a glass of water, or taking a walk around the block. Getting stuck into a tub of Ben and Jerry's may make you feel great at the time but it won't help your emotional state of mind once you've finished.  You could take a nose dive.

19. You Order Lunch When You're Hungry

Image source TheMirrorWhen you want to place an order for lunch, do it mid-morning, before you are very hungry.  This way, you can select a healthy option.  If you wait until your tummy is rumbling, you are likely to decide on a very stodgy, big meal because you are now wanting energy-dense food and will be getting 'hangry'.

20. You Drink Most Of Your Calories

Image source InsiderBeverages often lack healthy fibre and fats, the two nutrients that keep hunger at bay.  If you are having a liquid lunch, not necessarily alcohol but even a smoothie, you will be consuming the same amount of calories as, say, a sandwich, but feel less satisfied.

21. You Eat In Your Bedroom

Image source New York PostIt's not just the television that can prevent you from getting a peaceful night's sleep.  Eating in bed isn't advisable as you may consume lots of calorific snacks.  Train your brain to know that your bedroom is the place you go to get ready for bed.  It could help your quality of sleep.

22. You Eat Whatever Food You Find

Image source MyRecipesPre-prepared, home cooked meals make the decision for you, for your evening meal.  If you open the fridge or freezer, for a bit of inspiration, you might be making poor choices.  A frozen pizza, laden with calories and fat, can be cooked from frozen in 15 minutes and takes no effort.  Plan your meals and you can't go far wrong!

23. You Eat When You Aren't Hungry

Image source Global TimesJust because you're going to see a movie doesn't mean you need to buy an extra-extra-large popcorn!  The same goes for leftover food from the morning meeting that's been placed in the staff room.  Just because it's there doesn't mean you have to eat it  Ask yourself if you are hungry first.

24. Have Snacks Instead Of Meals

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If you are busy and on the go, you'll very likely buy snacks as the day goes on, in order to fill yourself up.  The thing is - snacks are only filling for about an hour and you'll need to re-fuel.  If you think ahead and make up a packed lunch, you can put a lot of goodness into that Tupperwaere box.

25. You Always Have A Nightcap

Image source Financial TimesA tipple at night might make you drowsy but it won't give you a good quality of sleep.  You may wake up after an hour and have trouble getting back off again, staring at the clock on your bedside table as it goes round and round.  Don't drink less than an hour and a half before you go to bed.

26. You Listen To Music When Eating

Image source StoryblocksListening to music on your headphones while eating can distract you from enjoying what you're putting in your mouth and you are likely to shovel it in quickly as you concentrate on a particular track.  Apologise to your digestive system as you lie in bed, possibly feeling very uncomfortable for not chewing every mouthful.

27. You Get The Add-Ons At Your Coffee Shop

Image source Coffee AffectionIf your coffee tastes like ice cream then, sorry to say it, but you're doing it wrong.  It should taste of coffee and if it has caramel syrup, sugared cinnamon and whatever else added, you're going to be good for an hour or so and then the crash will happen - and you'll crave more sugar.

28. Not Being Mindful - read the food label

Image source CNETYou may not think you have any bad eating habits but one of the first steps toward finding out is by paying attention to food labels and ingredients.  If you think this is a waste of time, then you DO have an issue.  Once you are aware of your intake, your insides will thank you.

29. You Reward Yourself For 'Being Good'

Image source RedditHow many times have you heard someone on a diet say they have been 'good'?  Being good is associated with making good health choices and that's great.  Feeling so pleased with yourself for getting through a whole day without eating a sausage roll, does not give you a pass to have a couple of 'Lindors' to reward yourself.

30. Pigging Out And Then Fasting

Image source Northwest MedicineIntermittent fasting has been suggested to be beneficial.  Eating for, say, 8 hours and then refraining for 16, allows your blood sugar levels to work brilliantly and your body fat will get the message to go harder!  Pigging out on 5000 calories and then feeling guilty so not eating a thing, only drinking water, is ok as a one off but, as a habit, it's not at all good for you.

31. Your daily calorie intake is wrong

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If you're looking to eat healthily, or to specifically lose weight on a consistent diet, then you need to know how many calories you should eat every day - and then you need to stick to that based on your food! So one of the biggest eating habit mistakes you can make is either not knowing how many calories you should be eating (based on your age and your gender) or you haven't done the proper research and have the wrong calorie figure! So you may find that your incorrect calorie intake is either meaning you're risking putting on weight, or losing it.

32. You're not taking into account exercise with your calories

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The next important step with understanding your calorie intake is also to pair it with how much exercise you're doing during the day. You'll have a general base number for the amount of calories you should be eating in a day, as a sort of 'at rest' idea. One of the biggest eating mistakes you can make is to not change your calorie intake based on how much exercise you're doing. If you're working out a lot throughout the day, or even having one short, intense workout, you're going to need more calories to even out what you've just burned off.

33. You're going over your calorie intake without realizing

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Even the most organized people with the best calorie intentions can easily go over their calorie intake throughout the day! Especially if you're out and about, working on the go or traveling throughout the day instead of being at home. It's much easier to log your calorie intake when you're preparing your main meals, like breakfast, lunch and dinner, but there are many small snacks and calories you may be consuming during the day that you don't even realize - like when that co-worker offers you a chip or two from their bag, and you accept!

34. You're going overboard on 'cheat day'

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When you're trying so hard with your diet, healthy eating or calorie intake, you deserve a little freedom on cheat day - which is what it's all about. But cheat day isn't just about eating however much you want, and however you want - because a huge mistake you could be making is going too far overboard on your cheat day that it's too many calories for what you should be having. A cheat day shouldn't have too many restrictions if it defies the point, but it's still something you need to log so that you don't eat too much if you're trying to maintain your weight!

35. You've set your calorie intake too low

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Trying to lose weight might make you think that a low calorie count is the right thing to do - less calories equal less weight, right? But this could be a huge mistake you're making, if you've set your daily calorie intake too low and you're sticking to that diligently every single day. The best way to lose weight isn't just to not eat a lot or have too few calories, it's all about having enough calories with a balanced lifestyle. So make sure you're getting enough calories and not skipping out on certain foods that will give your calorie count a boost!

36. Protein has been put on the back burner

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Protein is a hugely important part of healthy eating habits, but it's one that's very easily neglected if you don't know which foods have a lot of protein - and vegetarians and vegans especially can very easily limit their protein intake without realizing, seeing as meat is one of the most obvious sources of protein. The best sources of protein can be chicken, turkey and duck, or if you don't eat meat, you can get a high source of protein from fish and dairy products like cheese and eggs. If you don't eat meat, dairy or fish then make sure to research which protein-filled foods you can eat.

37. And this is also making you more hungry!

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There are many reasons why you might be finding yourself feeling more hungry throughout the day - you might just be thinking it's hormones, you're more stressed or a huge workout has made you more partial to a snack or two. But actually, one of the biggest causes of feeling more hungry all of a sudden is that your diet is severely lacking protein. Especially if you're eating a huge portion of meals throughout the day and still feeling hungry, this could be a key reason why if your plate doesn't have enough protein on it!

38. You're not drinking enough water

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Although drinking enough water is a huge part of a healthy diet in itself, it's not just about for the reason you think (staying hydrated!). Actually, feeling hungry can be one of the biggest signs of dehydration. When your body isn't getting enough water, you don't actually feel more thirsty because of it - it's more likely that you'll feel more hungry. And if you don't realize the reason is because you need water, you might then turn to unhealthy snacks or eating bigger portions of food because you think you need to eat more food!

39. You're not eating enough fat

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If you're trying to eat healthily or lose weight, it's logical why you'd think fat is the number one thing you need to cut out! But your body still needs fat in your diet, and there are different kinds of fat - the bad, weight-gaining fats that you need to avoid, and then the good sources of fat that your body needs to function. You should aim to get a lot of your daily calorie intake from fat. Healthy fatty foods include things like fatty fish and avocado.

40. Your eating habits aren't best suited to your appetite needs

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We all eat differently, and get hungry at different times. Some people can wait longer than others before a meal, while others need to be constantly eating something. As long as you're being healthy, there's no right or wrong, but in this day and age, most people are set to a forced routine (like starting work at a certain time so having breakfast when you're not even hungry, or having to take your work lunch break at the time they say when you were hungry 3 hours before). It's difficult to completely tailor when you can eat to when you're hungry, but you should try your best to understand when your body is telling you you're hungry.

41. Speaking of...

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No matter what your goals are or what your eating habits are, your body is the best judge of what you need, and it's always going to tell you when there's a problem! It's always important to listen to what your body is trying to tell you, because one of the biggest bad eating habits you can have is ignoring your body's needs or when you're feeling hungry. Obviously some diet plans might need you to hold off eating certain things you're craving (we're not saying eat a ton of chocolate because you're craving it!) but the thing to remember is there will always be a reason you're feeling a certain way. Craving sweet things, for instance, can be sign you're lacking in other areas, like with protein or carbs.

42. You're forcing yourself to eat things you don't even like

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There are certain food items that are constantly drilled into us that are the best sources of A and B, like bananas for potassium or fish for Omega-3 fatty acids. While these foods definitely are great sources of whatever you've been told they are, that doesn't mean they're the only solution for what your body needs! The worse thing you can do is try to force down foods you don't like in order to get the vitamins and minerals - it only makes it more likely you'll stop eating certain things because you dread it. Instead, find another source of the same vitamins/minerals that you actually like!

43. You're trying to eat completely 'clean'

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If you've dived headfirst into a new healthy diet plan to try and lose weight or put on muscle, you might think that eating 'clean' is the only way to get the best results, like having plain chicken breast with no sauce to get your protein, or a bowl of rice with nothing else. You're fine to mix with herbs, spices and sauces, as long as you're taking into account your daily intake and logging what you can eat in line with your goals! Eating clean and plain foods without any accompaniments won't necessarily mean that you have a better diet plan!

44. You're not adjusting calorie intake for when you're starting to change

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So you've started a new diet plan or fitness goal journey, and you've set out how many calories you can have each and every day, and the food/lifestyle that's going to enable that. One of the biggest mistakes people can make without realizing is to continue with that same calorie intake after results are starting to show. If you're starting to lose weight, put on weight, build muscle or whatever your goals are, your calorie intake then needs to change in line with that so that you can continue having the right amount of food for your body type at that time.

45. You're depending on supplements

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Supplements are really helpful for a diet if there are certain foods you can't eat, or if you need a boost because your eating habits have severely neglected a certain key vitamin. But supplements aren't a substitution for healthy eating - it even says so on the back of most supplement packets! - which means it can be a bad habit if you aren't realizing that lots of supplements don't necessarily mean you're being healthy. You need to pair the right supplements with the right foods so that you can stay healthy overall. Supplements are a bonus, not a solution!

46. Or you're thinking shakes are a good substitute

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Shakes like protein shakes, or if you throw a load of fruit and vegetables into a blender, are a really good option if you're trying to top up your intake of something, stay healthy and - especially - if you're grabbing the shake to go because you have a hectic schedule or need to get off to work. But the problem with shakes is, even though they have healthy ingredients, they aren't giving your body the same experience as it would have with the solid version of what you're drinking. The body uses less calories to burn a shake, because it's not having to digest the physical food.

47. You're seriously neglecting sleep

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Just like drinking enough water, getting enough sleep can also directly affect your eating habits, and - more importantly - your overall health! We understand why you might feel like you're doing the right thing if you're getting up ridiculously early to make time for a morning workout and a healthy breakfast, and that's all fine as long as you're going to bed early enough! If you're not getting enough sleep, you're risking putting on weight, being more hungry or craving unhealthy things like junk food or sweet things. And over time this can lead to further health issues.

48. You're being really impatient

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Another bad habit you can easily have when it comes to your eating routine - and we completely get it due to the need of instant gratification these days - is being really impatient when it comes to results! You eat one piece of fruit and wonder why you suddenly don't feel amazing, or you've been eating healthy for a week and you don't understand why your weight or your mindset hasn't changed a bit. Eating healthy is an ongoing process, which is why sticking to it is so important, but you don't want to risk being so impatient that you think 'nevermind' and go back to the donuts in the fridge.

49. You're comparing your eating habits to other people

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It's so easy these days to feel bad (or even good) about yourself because of celebrity Instagram snaps, or what the fitness gurus are telling you what you should/shouldn't be doing on their social media videos. One of the worst things you can do is compare your body and your habits to other people. Yes, you can use another person as inspiration or their body type as a goal, but all bodies are built different - some people have a very quick metabolism, which means you could be looking at a skinny person eating cake and thinking, 'Well, if they can do it...' when actually your body reacts differently to cake!

50. Or you're letting other people have an opinion on what you eat

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Another thing you shouldn't be doing is taking on board anything anyone else says about your eating habits (unless it's a qualified professional, like your doctor or a licensed nutritionist!). If you're going out with friends and you're breaking your diet because they peer-pressured you into having something unhealthy, or if you've been holding back off calories you need because a colleague told you they think you've been eating enough, that's all opinion that shouldn't be taken into account - you should always do best for yourself!