Women: 5 Lifestyle Habits That Cause Weight Gain

We all know the secret to weight loss: Eat less and move more. Yet a hectic lifestyle, stress and dealing with numerous obligations can make weight loss seem difficult--and in some cases, downright impossible.

Unfortunately, it's those menial habits we practice throughout the day--the habits we often don't think about--that can also derail our diet, according to WebMD. Here's where your lifestyle habits can turn a seemingly healthy lifestyle into an unhealthy one:

1. You get three to four hours of sleep regularly. Women, here's a heads up: Not getting enough sleep can make you gain weight. Why? According to Michael Breus, Ph.D., director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta, Georgia, not getting enough sleep causes ghrelin levels to rise, a hormone that stimulates the appetite. Once that occurs, you can expect more bouts of hunger throughout the day, which can tempt you to eat more, and as a result, ruin that calorie deficit. While not getting enough sleep won't magically cause you to gain weight, it can trigger your appetite, which, in many situations, causes you to eat more calories. As we all know, eating too many calories causes weight gain, so this is definitely not a good thing.

The solution: Constantly sleep deprived? You may be suffering from insomnia, a type of sleep disorder. Chronic insomnia can affect more than just your appetite, so seek medical help if it lasts for two weeks or more. Otherwise, make sure to cut down on caffeinated beverages and keep a regular sleep schedule.

2. You always eat low-fat foods, assuming they're good for weight loss. The reality: Low-fat foods aren't necessarily low-calorie, and may contain other additions, such as sugar, to turn up the food's flavor factor. Also, low-fat foods don't guarantee automatic weight loss--although you usually lose fat when you lose weight, weight loss is caused by a calorie deficit, not a dietary fat deficit. Unfortunately, dietary fat and body fat are not the same.

The fix: To lose weight, pay more attention to your caloric intake instead of your dietary fat intake. You can reduce your caloric intake by eating smaller portions, switching out pasta and rice for more vegetables, or by cutting out caloric beverages, such as milk and creamy coffee. It's still important to pay attention to your dietary fat intake, however--it's just not the key to weight loss.

3. You're stressed out all the time--and you don't do anything about it. Or if you have been doing something about it, it's probably involved late-night munching or overindulging in comfort foods. While food therapy can help you feel good in the short term, excess calorie consumption can lead to weight gain, which could make you even more stressed out.

The cure: To prevent weight gain during stressful times, Edward T. Creagan, M.D., a Mayo Clinic oncologist, recommends de-stressing with yoga, meditation or a soothing massage. Getting enough sleep, exercising regularly, and keeping comfort foods out of the house can also help control your unhealthy eating habits. Ultimately, the main goal is to deal with the source of the stress, such as a stressful relationship, the wintertime blues or financial turmoil.

4. You don't eat enough. To lose weight, you need to eat less--but eating too little can slow down weight loss, cause mood disturbances, and in some cases, cause uncontrollable binges. Most women often under-eat while on a diet, and often don't know how many calories they need to maintain their weight.

How to fix it: The key to steady, sustainable weight loss is to lose it slowly, losing no more than two pounds per week. Also, most women shouldn't eat less than 1,200 calories a day, the minimum dietary intake most doctors recommend. Although some women do have to eat less than 1,200 calories a day, it isn't common, so don't aim for this amount. Instead, aim for an amount that is appropriate for your activity level--the more you move, the more calories you need.

5. You're too strict with your eating regimen. If you eat the same foods everyday, don't allow yourself to eat any so-called bad foods, or punish yourself when you eat slightly off your diet plan, here's some bad news: you could be setting yourself up for diet failure.

Here's the evidence: According to a 2002 study published in the journal Appetite, women who practiced rigid eating habits were more likely to have a higher body mass index (BMI), as well as experience mood disturbances and body image issues. Ironically, women who were more flexible with their diet had lower BMIs and a generally more positive attitude towards their bodies.

Although a degree of control is required while dieting, you shouldn't stress out over small diet mishaps, nor should you forbid yourself from making any mistakes--that's unrealistic and unhealthy. Remember that we, as women, are normal human beings, not superheroes (even though sometimes we wish we could be)!

References:
WebMD
WebMD
The Mayo Clinic
ScienceDirect.com