The 8 Habits That Make You Fat (and How to Fix Them)
How Some Habits Sabotage Your Figure (And How to Stop Them)
Are you struggling to lose weight despite your best efforts? Sometimes, it's small daily routines that are holding you back without you even realizing it. Discover 8 common habits that can cause you to gain weight... and our tips for turning them into weight-loss tools.
1. Mindless snacking
Why it makes you fat: Between meetings, TV series or commutes, we nibble on 'just a square of chocolate', cookies or leftovers... and the calories add up without us realizing it.
Remedy: Plan 3 balanced meals + 1 to 2 structured snacks (fruit, yogurt, handful of nuts). Serve yourself from a plate, eat mindfully and without distraction.
2. Drink your calories
Why it makes you fat: sodas, gourmet coffees, industrial smoothies, sugary alcohols... these drinks provide a lot of quick sugar and little satiety.
Remedy: Choose water (still, sparkling, infused), green tea , herbal teas, or even black coffee. If you want something sweet, make your own smoothies with fruits and vegetables, without added sugar.
3. Too many ultra-processed products
Why they make you fat: Rich in additives, hidden sugars, hydrogenated fats and salt, they disrupt hunger and promote fat storage.
Remedy: Stock up on raw foods : vegetables, fruits, legumes, unprocessed meats and fish, eggs, whole grains. Cook at home whenever possible.
4. Eating too quickly
Why it makes you fat: It takes 15–20 minutes for the feeling of fullness to reach your brain, so you might overeat before you feel satisfied.
Remedy: Take your time: put down your cutlery between bites, chew deeply, breathe, and savor. Aim for at least 20 minutes per meal.
5. Skipping breakfast (or any meal)
Why it makes you fat: Your body goes into "starvation mode" and stores more calories for the next meal. The accumulated hunger can also trigger sugar cravings.
Remedy: Choose a complete breakfast that includes protein (eggs, cottage cheese), fiber (oatmeal, fruit), and good fats (nuts, seeds).
6. Neglecting sleep
Why it makes you fat: Lack of sleep disrupts your hunger hormones (ghrelin and leptin), increases stress (cortisol), and leads to snacking.
Remedy: Aim for 7–9 hours of quality sleep. Establish a calming pre-bedtime routine (reading, stretching, herbal tea) and avoid screens for 1 hour before.
7. Ignoring the importance of hydration
Why it makes you fat: Often, thirst is confused with hunger: we eat instead of drinking, and we ingest unnecessary calories.
Remedy: Drink 1.5–2 L of water per day, morning, noon, and evening. For variety, prepare infused water (lemon-mint, cucumber-ginger) or cold herbal teas.
8. Stay sedentary on a daily basis
Why it makes you fat: A too inactive lifestyle (office, car, couch) causes your calorie expenditure to drop and slows down your metabolism.
Remedy: Incorporate light activity every hour: 5 minutes of walking, some stretching, taking the stairs. Follow with 3 weekly strengthening or cardio sessions .
To conclude :
Transforming these 8 habits isn't about depriving yourself: it's about regaining control of your diet and lifestyle, to rediscover energy, pleasure, and lightness in your daily life.
At Happyness Food , we believe that healthy living is all about making small, simple, and lasting adjustments. Explore our delicious recipes , balanced snacks , and how-to guides to help you establish these new routines—and achieve your goals with confidence.
