Among many other factors which contribute to weight loss, your eating patterns of how, when and what you eat can profoundly influence your weight and overall health. Keep reading and explore various eating patterns and their effects on weight, and how you can make informed choices for a healthier lifestyle. 

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Diet and Weight

Diet plays a significant role in determining weight and overall health. Among other lifestyle changes, unhealthy eating patterns are one of the many reasons for the increase in obesity worldwide. Eating in one go sometimes leads to overeating and excessive intake of drinks high in sugar content as well as fast foods directly affect body weight.

If you consume high amounts of energy found in high fat and high sugar foods, and do not expend that energy through physical activity, that energy will be stored in the body as fat. Diet and lifestyle factors contribute to development of body in many ways:

• Frequency- More frequency in meals throughout the day can help regulate hunger and prevent overeating. When you don’t overeat, your blood sugar levels remain in check which reduces cravings and enhances energy levels.  
• Intermittent Fasting- This eating pattern involves alternating between periods of eating and fasting. IF can help in managing weight by reducing calorie intake and improving metabolism.
• Portion Control- Even when you are eating healthy, larger portions can lead to consuming more calories than intended or needed. It is essential to be mindful of portion sizes to avoid extra calorie intake.
• Mindful Eating- Focus on the experience of eating and pay attention to your hunger, it can help control portion sizes and prevent overeating. 
• Combination of Meals- Add nutritious foods in your meals, it can impact hunger and weight. Foods high in protein and fiber promote satiety which helps in managing calorie intake, while a diet rich in carbohydrates and sugar may increase hunger which leads to weight gain.
• Alcohol- Alcohol contains high amounts of calories, when taken in excess amounts it leads to caloric surplus resulting in weight gain.
• Comfort Eating- Many people may go into a comfort eating zone and end up eating excessively which contributes to their weight gain. People comfort eat as a coping mechanism due to many factors affecting their life.
• Unhealthy Snacks- Frequently eating high calorie and low nutritious foods can increase your weight.

These are some unhealthy eating habits that hamper your resolution of weight loss. Hectic schedules and changes in society have also made it difficult to have healthy food. High calorie and  processed foods have become cheaper and more convenient; they are highly advertised and promoted by big faces that people consider their role models. 

How Can You Amend Your Eating Patterns?

High caloric and unsaturated foods have become go-to eatables that are highly consumed by the masses. It affects your eating patterns heavily and makes you gain weight when you don’t want to. Amending your eating habits to promote weight loss requires some adjustments in how, when, and what you eat.

• Observe Your Patterns- Take control of your eating habits and start to cut down unnecessary things such as frequent snacking and late-night eating.
• A Balanced Diet- Eat foods that are nutritious- protein, healthy fats, and carbohydrates like lean proteins, whole grains, and vegetables. 

Focus on foods that provide essential minerals and vitamins without extra calories such as fruits and legumes.

• Limit Processed Foods- Put limits on your intake of high calorie and low nutrient foods such as junk food and sugary snacks or refined grains. They can obstruct weight loss and promote poor health.
• Hydration- Drink as much water as you can and should, it will keep your hunger and cravings away, but eat when you should and eat healthy. Staying hydrated can help control unnecessary snacking. 
• Control Drinking Habits- Decrease your intake of sugary drinks, sodas, alcohol, and beer. They contribute to weight gain. Go for water or herbal drinks that may help you in weight loss. 
• Coping Mechanism- When you are stressed out or emotional due to any reason, do not make eating your coping mechanism, it leads to unhealthy eating habits that leads to weight gain. Develop strategies to handle the triggers that make you eat, find some other activity or practice stress-relief techniques and avoid eating more than you need.
• Physical Activity- While following healthy eating patterns, incorporate regular physical workout like running, cycling, swimming, or playing any sport into your routine. Exercise supports overall weight loss and health.

Conclusion

Understanding how eating patterns and habits contribute to your weight loss or gain is the first step to embark on your journey of weight management and a healthy living. Be mindful of your portion sizes, meal combinations and keep your weight loss goals in your mind all while you are eating to remind yourself of your limits. Stay hydrated and adopt healthy eating habits to achieve your desired weight.

READ MORE: HOW YOUR METABOLISM AFFECTS YOUR WEIGHT?