Start walking 10,000 steps or more every day to kick-start changing your life habits.
Start walking 10,000 steps or more every day to kick-start changing your life habits.

Dump weight gain with these four easy habits

JUST four good habits stand between you and the battle of the bulge.

These habits are easy to follow, healthy behaviours. You just need to make the choice to change to them.

  • Eat a breakfast.
  • Limit takeaway food to no more than once per week.
  • Take at least 10,000 steps every day.
  • Watch no more than two hours of television per day.

Menzies Institute for Medical Research at the University of Tasmania lead researcher, Dr Kylie Smith, said the study also showed that it's never too late to change.

While the research was conducted on men and women aged between 26 and 36, the outcomes could apply to any age group.

Skipping breakfast as well as the type of foods consumed, was found to be associated with weight gain.

"A study of middle aged adults found those who consumed a higher percentage of their daily energy intake at breakfast had lower weight gain during the mean follow-up period of 3.7 years” the study reported.

Eating takeaway food more than twice a week was also linked to weight gain as it associated with poorer diet quality.

How often do we find ourselves in front of the television, for hours on end and with a packet of chips or biscuits at our elbow?

So it's not surprising that the researchers found television viewing may be linked to weight gain through unhealthy consumption of snacks while watching and increased exposure to advertising of unhealthy products.

"Food advertising can prime automatic eating behaviours and promote eating of products other than those being advertised.

"Television advertisements have also been reported to increase desire to eat among overweight and obese individuals, but not healthy weight individuals.

"Distracted eating is also a possibility, where individuals over-consume because they are not paying attention to what they are eating,” the report concluded.

"We found the recommendation of walking 10,000 steps per day was the least likely to be met,” Dr Smith said.

Since walking is easiest of any activity to do at any time of the day, it's surprising to read it's the lowest priority habit practised within the study group

"But, the differences were really small, so all behaviours tended to have quite similar effect on weight gain,” she added.

The trick it appears is not to pick and choose which of the above habits suits you, but to apply all four, simple and healthy habits to your daily regime.

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