12 Lifestyle Factors That Contribute to Obesity
Medically Reviewed By William C. Lloyd III, MD, FACS
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Many Factors Influence WeightYour genetics, environment and behaviors all play a role in your weight. While you can't control your genes, you can change your lifestyle. Here's a look at unhealthy behaviors that may contribute to obesity. Some may surprise you. -
1. Not Getting Enough SleepPeople who don't sleep enough are more likely to be obese, studies show. Sleep deprivation boosts your appetite by releasing the hunger-stimulating hormone ghrelin. As a result, you're likely to eat more calories than you need.
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2. Sitting Too MuchThe more time you spend sitting, the more likely you are to be obese—regardless of how much you exercise. And it's not just that you're burning fewer calories when you're sitting: Studies suggest that long periods of inactivity may actually affect your metabolism.
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3. Eating Large PortionsPortion sizes have ballooned during the past 40 years, which has changed our idea of the normal amount of food to eat at a meal. No matter what you're eating, if you take in more calories than you burn off, you'll gain weight. Sounds crazy, but by eating off smaller plates you consume fewer calories yet still feel full!
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4. Drinking Sugary BeveragesSipping fruit juice or sugary soda has been strongly linked to obesity. Liquid calories don't fill you up as much as food, so you end up eating more to satisfy your hunger. In addition, added sugars have been shown to contribute to obesity, especially around the waist.
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5. Eating Processed FoodPeople who eat lots of processed food tend to gain more weight with time, research shows. Processed foods like crackers and frozen dinners are often less satisfying than whole foods like fruits, lean meats, and vegetables.
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6. Feeling Stressed All the TimeHigh levels of stress are linked to larger waist sizes, studies show. Stress releases the fat-storing hormone cortisol and may trigger cravings for sweet and fatty foods.
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7. Not Exercising EnoughGet moving! Even among people who are genetically predisposed to obesity, physical activity can help maintain a healthy weight. Experts recommend 150 to 300 minutes of weekly moderate-intensity activity, such as brisk walking, to ward off weight gain.
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8. Watching Lots of TelevisionPeople who watch more than two hours of TV per day are more likely be overweight compared with people who watch less. Couch potatoes tend to snack more during tube time, eat higher-calorie foods, and consume more calories overall.
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9. Skipping MealsWhile you'd think that cutting out a meal helps cut down on calories, this strategy often backfires. If you go a long time without eating, you may become very hungry and overeat.
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10. Eating Because of EmotionsSome people eat more than usual when they're sad, stressed, bored, or angry. With time, this pattern of emotional overeating can lead to obesity.
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11. Ordering In or Eating OutOnly 14% of families eat a home-cooked meal together seven days of the week. Dining out just once a week more than doubles your risk for obesity. Restaurant meals are often higher in calories than meals prepared at home.
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12. Drinking HeavilyAlcoholic drinks contain empty calories and increase your appetite. People who drink heavily or binge drink have an increased risk for obesity, studies show. Experts recommend no more than one drink per day for women and no more than two drinks per day for men.
12 Lifestyle Factors That Contribute to Obesity
