Decades ago, around the time of Steven Tyler's last haircut, a
completely wrong-headed idea started being passed around
America's dinner tables: Eating fat makes
you fat.
Wrong. Eating fat won’t make you fat, any more than eating money
will make you rich. Calories make you fat, and most “low-fat” or
“fat-free” foods actually have just as many calories as their
full-fat versions, because of added sugar and chemicals. And
there’s no debate on this one: Since we made “cut down on fat”
our favorite food craze roughly 30 years ago, the U.S. obesity
rate has doubled. Among children, it has tripled. That’s a
failed food policy if ever there was one.
But it’s just one of many “get fat” habits that can be turned
into a “slim-down” habit, starting today. All you need is a
pinch of resolve and a few new routines. Here are the 20 habits
you can replace right now, compliments of the Eat
This, Not That! No-Diet Diet.
FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as
low-fat or fat-free. Typically, they save you only a few
calories and, in doing so, they replace harmless fats with
low-performing carbohydrates that digest quickly—causing a sugar
rush and, immediately afterward, rebound hunger. Researchers
from the University of Alabama at Birmingham found that meals
that limited carbohydrates to 43 percent were more filling and
had a milder effect on blood sugar than meals with 55 percent
carbohydrates. That means you’ll store less body fat and be less
likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits
that can help you shed pounds. When Canadian researchers sent
diet and exercise advice to more than 1,000 people, they found
that the recipients began eating smarter and working more
physical activity into their daily routines. Not surprisingly,
the habits of the non-recipients didn’t budge. Follow
me on Twitter for
the fat-melting weight loss tips I come across every day as the
editor-in-chief
of Men’s
Health magazine—and
lose your belly without ever dieting again.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five
hours or less put on 2½ times more belly fat, while those who
sleep more than eight hours pack on only slightly less than
that. Shoot for an average of six to seven hours of sleep per
night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary
at some restaurants, but that doesn’t mean you won’t pay for
them. Every time you eat one of Olive Garden's free breadsticks
or Red Lobster's Cheddar Bay Biscuits, you're adding an
additional 150 calories to your meal. Eat three over the course
of dinner and that's 450 calories. That's also roughly the
number of calories you can expect for every basket of tortilla
chips you get at your local Mexican restaurant. What's worse,
none of these calories comes paired with any redeeming
nutritional value. Consider them junk food on steroids.
DID YOU KNOW? You don't need to make big changes to your diet to
lose 10, 20, or even 30 pounds. You just need to make the right
small tweaks. Change how you
look and feel—fast and forever—with this must-see report on the 25
Best Nutrition Secrets Ever!
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every
week. Why is that so bad? Because a 2005 study found that
drinking one to two sodas per day increases your chances of
being overweight or obese by nearly 33 percent. And diet soda is
no better. When researchers in San Antonio tracked a group of
elderly subjects for nearly a decade, they found that
compared
to non drinkers, those who drank two or more diet sodas a day
watched their waistlines increase five times faster. The
researchers theorize that the artificial sweeteners trigger
appetite cues, causing you to unconsciously eat more at
subsequent meals.
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17
percent of Americans admitted to skipping meals to lose weight.
The problem is, skipping meals actually increases your odds of
obesity, especially when it comes to breakfast. A study from the American
Journal of Epidemiology found
that people who cut out the morning meal were 4.5 times more
likely to be obese. Why? Skipping meals slows your metabolism
and boosts your hunger. That puts your body in prime fat-storage
mode and increases your odds of overeating at
the next meal.
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes
for your stomach to tell your brain that it’s had enough. A
study in the Journal
of the American Dietetic Association found
that slow eaters took in 66 fewer calories per meal, but
compared to their fast-eating peers, they felt like they had
eaten more. What’s 66 calories, you ask? If you can do that at
every meal, you’ll lose more than 20 pounds a year! 
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants
who reduced their TV time by just 50 percent burned an
additional 119 calories a day on average. That’s an automatic
12-pound annual loss! Maximize those results by multitasking
while you watch—even light household tasks will further bump up
your caloric burn. Plus, if your hands are occupied with dishes
or laundry, you’ll be less likely to mindlessly snack—the other
main occupational hazard associated with tube time.
SNACK YOURSELF THIN! It can be a challenge to find snacks low in
sugar and high in protein and fiber. Our list of the 50
Best Snack Foods in America will
help keep you lean and full all day long!
FAT HABIT #9: Ordering
the combo meal
A study in the Journal
of Public Policy & Marketing shows
that compared to ordering a la carte, you pick up a hundred or
more extra calories by opting for the “combo” or “value meal."
Why? Because when you order items bundled together, you're
likely to buy more food than you want. You're better off
ordering your food piecemeal. That way you won't be influenced
by pricing schemes designed to hustle a few more cents out of
your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style
restaurant, obese diners were 15 percent more likely to choose
seats with a clear view of the food. Your move: Choose a seat
that places your back toward the spread. It will help you avoid
fixating on the food.
20 NEW TERRIBLE FOODS! Some restaurant foods have an entire
day's worth of calories and several days' worth of fat and salt.
Avoid these shocking diet disasters at all costs: The
Worst Foods in America!
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6
percent of obese individuals opt for larger plates. Translation:
More food, more calories, and more body fat. Keep your portions
in check by choosing smaller serving dishes. If need be, you can
always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt
instead to serve them from the kitchen. A study in the journal Obesity found
that when food is served from the dinner table, people consume
35 percent more over the course of the meal. When an additional
helping requires leaving the table, people hesitate to go back
for more. 
FAT HABIT #13: Choosing white bread
A study from the American
Journal of Clinical Nutrition found that when obese
subjects incorporated whole grains into their diets, they lost
more abdominal fat over the course of 12 weeks. There are likely
multiple factors at play, but the most notable is this: Whole
grain foods pack in more fiber and an overall stronger
nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American
Journal of Clinical Nutrition found
that people who took large bites of food consumed 52 percent
more calories in one sitting than those who took small bites and
chewed longer. By cutting food into smaller pieces, you can
increase satiety and enjoy your food more thoroughly. A good
general rule? The smaller your bites, the thinner your
waistline.
FAT HABIT #15: Not drinking enough
water
Adequate water intake is essential for all your body’s
functions, and the more you drink, the better your chances of
staying thin. In one University of Utah study, dieting
participants who were instructed to drink two cups of water
before each meal lost 30 percent more weight than their thirsty
peers. And you can magnify the effect by adding ice. German
researchers found that six cups of cold water a day could prompt
a metabolic boost that incinerates 50 daily calories. That’s
enough to shed five pounds a year!
BEVERAGE BONUS: Drinking water is always a smart idea, but there
are some beverages that should be avoided at all costs. Protect
yourself—and your waistline—from the 20
Worst Drinks in America.
FAT HABIT #16: Having overweight friends
Research from the New
England Journal of Medicine indicates
that when a friend becomes obese, it ups your chance of obesity
by 57 percent. This probably has to do with the social norms
that you’re exposed to. Rather than ditch a friend who starts to
put on a few extra pounds though, suggest healthy activities
that you can do together, and avoid letting him or her dictate
the meal (“Let’s
split the cheesecake!”)
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn't
too busy processing a full stomach. A new study in the journal Obesity looked
at the sleeping and eating habits of 52 people over seven days,
and it found that those who ate after 8 p.m. took in the most
daily calories and had the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and
makes it difficult to cheat your diet. When University of
Minnesota researchers observed dieters who weighed themselves
daily, they discovered that the routine of stepping on a scale
helped those people lose twice as much weight as those who
weighed themselves less frequently. Avoid being thrown of by
natural fluctuations in body weight by stepping onto the scale
at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes
in favour of viscous syrups made mostly from high fructose corn
syrup and thickening agents. As a general rule, the more
garnishes a drink has hanging from its rim, the worse it is for
your waistline.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional
eaters—those who admitted eating in response to emotional
stress—were 13 times more likely to be overweight or obese. If
you feel the urge to eat in response to stress, try chewing a
piece of gum, chugging a glass of water, or taking a walk around
the block. Create an automatic response that doesn't involve
food and you'll prevent yourself from overloading on calories.
by David
Zinczenko with Matt Goulding
