The video discusses 11 habits that can help with weight loss, as suggested by certified dietician Kathleen Zelman. These habits include:
1. Avoiding fat-free products, which can lead to overeating due to their high carb content.
2. Getting 6-8 hours of sleep per night, as sleep deprivation can increase belly fat.
3. Not drinking coffee on an empty stomach, as it can cause stomach damage and increased fat storage.
4. Not watching TV or listening to music while eating, as distractions can lead to overeating.
5. Not going to the grocery store while hungry, and instead eating a light meal beforehand and sticking to a shopping list.
6. Cutting down on soda consumption, as it is high in sugar and calories.
7. Not eating after-dinner treats, and instead opting for a healthier alternative like tea or sparkling water.
8. Not drinking bottled water, as it may contain BPA, a chemical that can disrupt hormone levels and lead to weight gain.
9. Limiting eating to certain time slots, such as not eating too close to bedtime.
10. Starting meals with a light salad to help control portion sizes.
11. Eating the same-sized portions whether at home or out, as large portions can slow down metabolism and lead to weight gain.
Additionally, the video provides bonus tips on different types of fat and how to avoid unhealthy snacking habits.
Here are the key facts from the text:
1. People who consumed products labeled "fat-free" found them less filling and ended up eating more, according to a study published in the Journal of the Association for Consumer Research.
2. Researchers at Wake Forest Medical Center found that people who sleep 5 or fewer hours at night put on over 2 times more belly fat than those who get 6-8 hours of sleep.
3. Sleep loss affects the secretion of cortisol, a hormone that regulates appetite.
4. Drinking coffee on an empty stomach can produce acid that damages the stomach lining and causes indigestion, according to Dr. Adam Simon.
5. Researchers at the University of Vermont found that overweight people who reduced their TV time by 50% burned an average of 119 more calories a day.
6. Eating while listening to music can lead to consuming larger amounts of food, according to a study published in the journal Food Quality and Preference.
7. A study by Harvard TH Chan School of Public Health and Mexico's National Institute of Public Health found that women who reduced their soda intake to just one can a week lost one pound more than those who didn't cut back.
8. Drinking water from plastic bottles can be fattening due to the presence of BPA, which reduces insulin sensitivity and accelerates the formation of fat cells.
9. A 2013 study found that people who eat lunch later (between 3-4 pm) lose less weight than those who have had their lunch by 1:30 pm.
10. Eating the last meal of the day before 8 pm can result in consuming fewer calories overall.
11. A study published in the Journal of the American Dietetic Association found that starting a meal with a light salad can lead to consuming 7-12% less of the main course.
12. Eating the same sized portions, whether at home or out, can help with weight loss, according to nutritionist Judy Caplan.
13. Different types of fat collect in different areas of the body, including brown fat (upper back and shoulders), white fat (midsection), subcutaneous fat (buttocks and thighs), and visceral fat (around internal organs).
14. A 2012 study found that pear-shaped women (those with fat on their thighs and buttocks) are protected from metabolic disease.