7 Habits of Fat People - ThinnerTimes

katlover66 · 02-24-2005, 01:01 PM

I got this in am email fron 24 hour fitness. Thought I would share it

7 Habits of Overweight People
Most people who pack on extra pounds didn’t get there overnight. They arrived after an unhealthy journey of many unhealthy patterns. Here are seven of those bad habits, with suggestions about how to break them:

1. They don’t exercise regularly. Overweight people exercise once a month and wonder why they gain weight.

Dylan Gautreaux, fitness manager for 24 Hour Fitness in Carrollton, Texas, recommends two to three cardio sessions per week of 20 to 45 minutes and two to three resistance training sessions per week of 30 to 45 minutes. He says resistance training will build muscle that helps burn fat.

2. They eat most of their meals out. And they make it a point to eat a basket of chips as they wait for their enchiladas.

“Restaurant portions are enormous and most of us were brought up to belong to the clean plate club,” says LouAnn Frisch, a dietitian in Portland, Oregon. She says that Mexican and Chinese restaurants probably have the highest calorie meals, but if you must eat out: “Thai and Vietnamese foods are better. Pho soups and won-ton soups are great choices.” [Pho, pronounced "fa," is a Vietnamese soup that originated in Hanoi. It's usually made with beef.]

3. They always eat a second portion. After dinner, they load up on another full plate of food, grabbing the antacid tablets on their way out of the kitchen.

“It really does take 20 minutes for your brain to catch up with your stomach. But most people consume high amounts of food in 20 minutes,” says Frisch. She acknowledges that it’s difficult to slow down, but suggests putting less food on your plate and skipping seconds.

4. They avoid even light activity. Take the stairs instead of the escalator? Forget it! Walk the dog when they can watch TV instead? No way.

“There are little things that you can do to lead a more active lifestyle,” says Gautreaux. “Take breaks and get some fresh air instead of sitting at your desk all day. There are even stability balls made to sit behind a desk instead of a chair. These cause you to sit up straight, hold your back up and burn more calories.”

5. They never turn down sweets. They can’t say no to a donut or slice of birthday cake.

Frisch doesn’t recommend cutting out sweets completely, just cutting down on them: “If you need chocolate, have some. Not a lot, just some. But savor it and be happy with a small portion.”

6. They eat even when they’re not hungry. When they’re upset, they eat. When they worry, they eat. And when they’re happy they celebrate with food.

“Eating is a physiologically and psychologically satisfying, mood-altering experience. Most people eat, not because they are hungry, but for other reasons,” says Frisch. Learn what triggers you to eat and healthier ways to reward yourself or brighten your mood.

7. They skip meals. They omit meals to reduce their calorie intake, but a few hours later they get so hungry that they may consume large amounts of food.

Researchers from the University of Massachusetts Medical School found that skipping meals can play a role in obesity. Eating fewer, larger meals may cause insulin to spike, which triggers hunger and could cause more blood sugar to be stored as fat. The study found that people who eat fewer, smaller meals were less likely to be obese.
Overweight people may find it difficult initially to overcome their bad habits, but the results of better eating and exercise habits are very rewarding.

SOURCES:
American Cancer Society “Eating Patterns Linked to Obesity.”

Dylan Gautreaux, Fitness Manager at 24 Hour Fitness’ Trinity Mills location in Carrollton, Texas.

Louann Frisch RD, a Portland, Oregon dietitian who specializes in weight loss.