14 habits that make you fat and that we have ALL done at some point at home

It’s one of those things you do at home that makes you fat. “Take a slice of cheese, a little bread, try the dish you are cooking… That intake is converted into energy, it can lead us to gain weight and we practically do it without realizing it,” details Dr. Carolina González, dietitian, nutritionist and coach nutritional.

For example, having fruit “hidden” in the refrigerator and bread or chips in plain sight. “We usually snack on unhealthy foods between meals: snacks, cookies or sausages” explains dietician and nutritionist Yolanda García González, like her counterpart Carolina González, who adds that “with the idea that fruit makes you fat, we don’t eat it for dessert or at night, but we do eat cookies or chocolate.”

Because we tend to fill them. Yes, a habit that makes you gain weight at home. The amount of food should be appropriate for each person regardless of the plate in which it is served, but it will help you not to use plates that are too large. Yolanda adds that “at least 50% of the food on the plate must be vegetables.”

“If we have food in front of us, we are likely to continue eating. If we only have our portion, we will be satisfied and we will not have the need to eat more,” says Yolanda García. So she serves the food in the kitchen and takes the dishes to the table from there. She will help you not gain weight. And as she remembers the other coach nutrition with which we have consulted: “more real food and less ultra-processed.

Eating breakfast standing up can cause weight gain if you don’t sit down because you’re in a hurry. “It can make you consume more fast and ultra-processed foods: cookies, buns, muffins, etc. But if a person eats healthy foods for breakfast, it doesn’t matter how they do it,” Yolanda clarifies.

According to a study by the universities of Minnesota and Columbia (United States) published in the Journal of Pediatrics, when eating in the company of friends and family, emotional bonds are established that lead us to take care of what we eat and share healthy foods.

Skipping dinner or having a small dinner, “increases the risk of gaining weight. By skipping dinner, hunger appears and we get up to eat something or have twice as much breakfast the next day. Having bread with cheese and sausage for dinner makes us eat twice as much.” to feel satiated,” according to dietitian Carolina González.

If when it’s time to sit down at the table, the television is on, “we lose consciousness about the amounts we ingest,” Yolanda remembers. So if you want to cross off an item from the list of things you do (wrongly) at home that make you fat, forget about the TV when you eat and take the opportunity to tell your family how your day went.

We have found two reasons not to abuse them. On the one hand, Yolanda specifies that “people who throw away food Light or skimmed foods, generally follows an unhealthy diet and consumes them to compensate for unhealthy foods.” On the other hand, according to a study published in the Scandinavian Journal of Primary Health Care, full-fat products are more satiating.

But isn’t classical music supposed to relax? Yes, but surprisingly listening to it while we eat is fattening, as it encourages us to eat more. This is what a British study carried out by the universities of Leicester and Surrey Roehampton revealed after verifying that in the places where the most food and coffee were consumed, this type of music was heard in the background. Follow the Mediterranean diet without classic chords and that’s it!

Working at night makes you fat and it is not because you eat more, but because the circadian rhythm is altered, which is responsible for our body waking up during the day and relaxing at night. This disrupts sleep and we already know that sleeping little adds calories. So try not to work from bed or right before going to bed. Disconnect! In the image, the interior designer Neus Casanova reading in her bedroom.

Yes, watching a series or movie after dinner is one of those things you do at home that makes you fat. But also falling asleep with the television on. According to a report from Harvard University, those two hours you spend watching television at the end of the day increase the risk of obesity by 23%. So now you know, change the series for a board game, clean up the kitchen after dinner, prepare things for the next day and then read for a while.