Most dietitians will agree that "dieting" is a poor way to lose weight; basic lifestyle changes are stronger long-term solutions to keeping the weight off. And while dietitians want you to enjoy food, there are some behaviors that can cause weight gain if they aren't recognized.
1. Restriction can lead to overeating One reason dieting doesn't work is because we make rules about what we can and cannot eat. Then one day we rebel, or want to socialize, or just have such a craving that we not only eat the forbidden food, we say "well now I've ruined my diet, I might as well keep eating junk food."
Instead, we need to recognize that every food has its place, even that grilled cheese on a donut. However, the frequency and amount determines whether we'll put on extra pounds. Rather than eating sweets at social events each week, eat them once a month, or just take a bite once a week and share or discard the rest.
2. Calories in sugar-sweetened beverages
Weight gain is not dependent on just calories in the foods we eat; the beverages we drink are contributors, too. Coffee with sugar, soda, fruit juice, and alcohol all contain calories. Make water your main beverage.
3. Sugar alternatives and cravings
4. Portion size
There is a place for every food, but gorging on pie or cheese and crackers is going to add on pounds. Even "healthful foods" like nuts, avocado, or dark chocolate can provide more calories than you want if you eat too much. (Click the links for calorie and nutrition info. for each food or make an appt. to review how much is an appropriate portion.)
5. Compensating after a healthy meal or hour at the gym
I'm very guilty of going to the gym and rewarding myself with sweets afterwards. I not only un-do all the work I just did at the gym, but I actually add on more calories than I would have without going to the gym.
Others compensate after a healthy meal. Because they had a salad for lunch, they binge at dinner. Again, there is always a place for high sugar or high fat foods, but either in small portions or infrequent occasions.
6. Poor sleep
Getting less than 6-8 hours of sleep each night can increase your hunger signals, your risk for obesity, your blood sugar levels, and lead to weight gain. (2) Easier said than done, but make sleep part of your weight loss routine.
7. Skipping breakfast
Breakfast can be the most important meal of the day because it helps to control blood sugar levels and keeps us from overeating at lunch. Getting our metabolism going in the morning is important for weight maintenance and health.
8. Bringing high-calorie foods into the house
Chances are if you bring high-calorie foods into the house, you're going to eat them. The best practice is to just not buy them at the grocery store. To avoid temptation, try not to shop on an empty stomach.
Also, keeping healthful foods like fruits and nuts on counters so they can be seen, while chips, candy and cookies are hidden away, helps to improve our snacks habits. We eat what we see.
9. Emotional eating & Mindless eating
Eating while stressed, depressed, or bored adds calories that we don't need. This is difficult to stop, but becoming aware of it and choosing another activity like walking, reading, or drinking hot tea can distract us from emotional eating.
Similarly, mindless eating in the car, in front of the TV, or at the movies can add unnecessary calories. Savor your food and recognize your hunger cues. It takes about 20 minutes to recognize we're full, so slow down your meal and enjoy it! (3)
10. Thirst
Because thirst sends similar signals to our brain as hunger does, sometimes we interpret our thirst as hunger. If you don't think you should be hungry yet, try drinking some water and see if the hunger signals dissipate. If you're still hungry after a few minutes, listen to your body and eat!
References
(1) Tang, Q. (2010). Gain weight by "going diet"? Artificial sweeteners and the neurobiology of sugar cravings. Neuroscience. Yale Journal of Biology and Medicine.
(2) National Institute on Health. (2017). Why is sleep important? Retrieved Oct. 23, 2017 from https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
(3) Live. Eat. Play. Colorado. (2017). Mindful eating. Retrieved Oct. 23, 2017 from http://www.liveeatplay.colostate.edu/eat/healthy-diet/weight-mgmt/mindful-eating.php#.We5TI1uPKUk