Seven Unhealthy Habits That Prevent Us From Losing Weight
By Frances Largeman, R.D.

Skipping Breakfast
We all know the deal: breakfast is the most important meal of the day.
Still, many of us skip it thinking that it will help us shed pounds. In
fact, this bad habit actually packs on the pudge. A recent study found that
those who ate ready-to-eat breakfast cereal, hot cereal or even quick
breads (like muffins and banana bread) had significantly lower BMIs (body
mass indices) than those who skipped breakfast.

Eating at Your Desk
Everyone is time-crunched, so it makes sense these days to eat when and
where we can — in the car, at our desks and in front of the TV.
Unfortunately, when we tune into work or to our favorite show, we generally
tune out healthy eating habits and don't pay attention to internal cues
that tell us we're full. Make time for meals as often as you can. When you
designate only the dining room, kitchen and restaurants as places to eat,
you're less likely to be distracted and overeat.

Cleaning Your Plate
Calories add up. So, even that light pasta dish or bean burrito can add
girth if you're taking in more calories than you're burning off. Beverages
and snack foods are common culprits for including multiple servings in what
looks to be a single-serving size container. Without thinking, you can down
180 to 240 calories in beverages that are otherwise healthy. Check the
label and stick to the portion size (See Portion Control), even if it means
putting the rest in the fridge or taking home a doggie bag.

Forgetting Fitness
Many dieters think that just cutting back on calories will lead to lifelong
weight loss. This works initially, but only for a while and often leads to
yo-yo dieting. Studies show that most people who successfully lose weight
and keep it off long-term do so by both cutting calories and adding regular
exercise to their lives. Couch potatoes take heart: just 2,000 steps a day
will go a long way toward keeping off unwanted pounds. Get a pedometer and
get going!

Late-night Monster
This is by far one of the most common ways people sabotage their weight
loss goals. They've been good all day and had a reasonable dinner. Then
they plant themselves in front of the TV, where the munchie monster calls
and they head for the chips or ice cream. Other folks are plagued by
late-night eating due to long hours at the office. If this is your case,
make sure to keep healthy snacks (link to snacks piece) on hand so that you
can make a smart choice about what to eat when you finally get home.

Fat Phobia
If you eschew fat of any kind and live in the land of fat-free food, you're
not getting the bargain you hoped for. In addition to making food taste
wonderful, fat also helps us feel satisfied. Cut it out of your diet and
you'll feel the need to stock up on fat-free, but calorie-full foods, like
cookies and pretzels. You're better off keeping your fat intake (See The
Facts on Fat) to about 30% of your total calories and enjoying small
portions of your favorite foods once in a while.

The Bar Scene
Alcohol, no matter what form it comes in — beer, wine or spirits — packs on
the calories mercilessly. Not only does alcohol contribute 7 calories per
gram, it also has the effect of making you eat more during a meal. You
don't need to be a teetotaler; just try to stick to one drink (for women)
or two drinks (for men) per day. If you're at a bar or a party, space each
drink you have with a glass of water and avoid super-sugary and
calorie-packed tropical and frozen drinks. Also, don't head out for a night
on the town without eating something first. Otherwise, you'll fill up on
nutrient-free alcohol and really hate yourself in the morning.