Sneaky Coffee Habits Causing You to Gain Weigh
Sometimes one of the hardest
parts about gaining weight is the frustration of not knowing where the weight
gain is coming from. You may be exercising regularly, eating healthy, and
getting good sleep, and yet still struggling to meet those weight loss goals.
If you're experiencing this at
all, it may be helpful to take a look at other areas of your daily life that
you might have missed. For example, sometimes it's not what you are eating but
the habits you've developed around food that can lead to weight gain.
Another possible culprit is your
coffee-drinking routine. Maybe you're adding tons of sugar or fat to your day
or replacing meals with cups of coffee without even realizing it.
To learn more, we talked with a
few expert dietitians about some of the sneaky coffee habits that might be
causing you to gain weight. Then, for more healthy eating tips, make sure to
sign up for the Eat This, Not That! newsletter.
1. Choosing sugary coffee drinks
One of the most common coffee
habits (and sometimes hardest to quit) is unknowingly adding large amounts of
sugar to your morning beverage with syrups and sweeteners.
"Vanilla lattes, mochas, and
other flavored coffee drinks are high in added sugar," says Diana Gariglio-Clelland
RD, BSc. "Added sugar contributes 'empty' calories that can lead to weight
gain, as well as disrupting blood sugar balance that can lead to sugar
cravings."
According to Laura Burak, MS, RD,
author of Slimdown with Smoothies and member of our medical expert board,
adding sugar to your coffee is one of the sneakiest habits that leads to
unexpected weight gain.
"Many people prefer a sweet
taste over the bitterness of coffee, so they add sugar, sometimes to the point
of turning an innocent cup of coffee into a sugar bomb," says Burak.
"So when you multiply that by many cups a day for some people, this coffee
habit can add significant amounts of sugar and calories to their diet."
2. Not paying attention to your milk or creamer
There's nothing wrong with
ordering cream in your coffee, especially if you're someone who hates drinking
it black. However, not paying attention to the amount or type of creamer that
you're using can sometimes lead to excess weight gain.
"Coffee creamer can add even
more sugar, calories, and fat to your daily cup of joe," says Burak.
"It's important to limit the amount you're using or find one with less
sugar and fat."
It's not about completely cutting
out your favorite milk or creamer if it's something you truly enjoy, but it's
about being aware of your daily coffee choices so you know exactly what you're
putting in your body.
3. Adding toppings to your coffee
According to Burak, it's not just
the added cream and sugary syrups that can rack up unnecessary calories in our
coffee routine.
"Many coffee shops add
toppings to their coffee drinks like sprinkles, whipped cream, syrups, and
sauces, which even further ups the calories, sugar, and fat content of a
seemingly innocent cup of coffee," says Burak.
This is especially something to
look out for with your favorite holiday drinks, because "many specialty or
holiday coffee drinks surpass the calories and sugar content of most meals,
bringing in hundreds of unnecessary calories into your diet," says Burak.
4. Having coffee as a meal replacement
Although this is common, it can
have negative side effects if done often because according to Burak, you're
essentially just putting a bandaid over a larger issue related to your body's
needs.
"Coffee should never be a
meal replacement or substitute for adequate rest," says Burak. "Make
sure to eat food when you're hungry and improve the quantity and quality of
your sleep if you're chronically tired, instead of just always reaching for the
cup of coffee."
5. Drinking coffee on an empty stomach
If you're someone who enjoys your
coffee before your breakfast, you may want to reconsider, especially if you
drink it with added sugar.
"When you drink coffee on an
empty stomach, the sugar in it hits your bloodstream faster and aggravates its
effects on your body," says Amelia Brown, RD. "As sugar passes
through your body more quickly, it is more likely to get fully absorbed and
stored in your body while contributing to weight gain."
Another thing to consider when
consuming too much sugar first thing in the morning on an empty stomach is how
it may affect your habits the rest of the day.
"Sugar absorption also
induces unhealthy cravings and can lead you to overeat your meal, hence
potentially adding extra pounds to your body," says Brown.
6. Drinking coffee before bed
Many people enjoy a nice warm cup
of coffee or a shot of espresso with their post-dinner dessert, but this might
actually lead to unexpected weight gain.
"Caffeine can disrupt
healthy sleep, especially when you drink it close to bedtime," says
Gariglio-Clelland. "Poor sleep quality can impact your weight by
increasing hormones that make you feel hungry and reducing hormones that make
you feel satisfied."
