TRYING to lose weight but can’t make the scale budge? You may want to re-evaluate your eating habits. When it comes to dieting, it’s not only what you eat, but how you eat that matters.

Things like skipping meals, grabbing food on the go and shopping on an empty stomach may seem harmless at the time, but they could actually be sabotaging your weight loss efforts.

Skipping meals

Skipping meals may seem like a shortcut to losing weight but the habit can quickly backfire. “Contrary to popular belief, skipping meals does not promote weight loss, only a slower metabolism and poor choices later,” said Lori Rosenthal, a registered dietitian specializing in weight management and bariatrics at Montefiore Medical Center in New York City. “Yet many of us wind up skipping at least one each day.”

She explained that “When we let ourselves get to the point of ‘starving,’ we tend to consume larger portions and eat very quickly. The faster we eat, the less likely we are to be able to catch when we are starting to get full to stop.”

Recent research shows that skipping meals — and the overeating that often follows — could be directly related to an increase in belly fat, which can lead to a number of health problems, including heart disease and diabetes.

Late night snacking

The timing of when we eat also plays a role in weight loss. Experts say nighttime snacking is often not a result of true hunger and can result in overeating. “It’s more often than not associated with boredom, mindless eating or emotional eating,” Rosenthal said.

“Before reaching for a late night snack or fourth meal, ask yourself if you are actually hungry or if something else is going on. If you aren’t sure, drink some water or other non-sugary drink. Our bodies often confuse hunger and thirst.”

Eating less than two to three hours before lying down in bed can also lead to gastrointestinal issues like heartburn.

Eating on the go

Scarfing down food while you run around town may seem like a time saver, but this habit could lead to weight gain. In fact, a recent study found that dieters who ate on the go, while walking around the office, were more likely to overeat later in the day.

The researchers hypothesized that because walking is a powerful form of distraction, it could disrupt our ability to recognize the amount of food we’re eating and notice when we feel full.

“When we don’t fully concentrate on our meals and the process of taking in food, we fall into a trap of mindless eating where we don’t track or recognize the food that has just been consumed,” the study’s author, psychology professor Jane Ogden of the University of Surrey, said in a statement.

Eating out

Research shows eating outside of the home can lead to weight gain — and fast food isn’t the only culprit. One study found that dining at full service restaurants is comparable to — and in some cases, even less healthy than — eating at a fast food outlet.

“Eating out is often viewed as a social gathering, so people spend more time and eat more leisurely, which can lead to more food intake,” said the study’s author, Rupeng An, assistant professor in the department of kinesiology and community health at the University of Illinois.

Experts suggest cooking meals at home whenever possible and planning ahead before you eat out.

Eating too fast

Gobbling down your food too quickly can lead to overeating because it doesn’t give your body enough time to realize you are full. Experts say pacing yourself during meals is key to maintaining a healthy weight.

“The problem is that we eat like snakes,” Rosenthal said. “We inhale our food, barely chewing or tasting anything. Food tastes good when we actually taste it. When we eat mindfully and slow down, studies have found that we create food memories. These increase our enjoyment and leave us feeling more satisfied.”

The ‘clean your plate’ rule

As a child, your parents probably told you to always clean your plate, but experts say this isn’t advice that should be followed. “Weight management is a mind and stomach game,” Rosenthal said. “A full, small plate leaves us feeling more satisfied than a large, half empty one.”

Many parents today are still telling their kids to be a member of the “clean plate club,” but portion sizes have gotten bigger over time. Experts recommend making a small, balanced plate, then putting the rest of the food away. “Proximity can play a big role in improving our control,” Rosenthal said.

Shopping on an

empty stomach

Grocery shopping while hungry can lead us to make impulsive decisions and load the cart full of unhealthy foods.

“Never shop for groceries on an empty stomach. When we are hungry, we are more likely to fall victim to temptation,” Rosenthal said.

She suggests having a meal or snack, like a piece of fruit, before going to the store. Also, make a list before food shopping and stick to it. “Planning is the key to success in life, and it is also true when it comes to eating healthy,” she said. Eating before you shop could save you money as well as calories.

One study shows that shopping on an empty stomach at the mall or online can even lead to spending more on clothing and other nonfood items.

(SD-Agencies)