Gaining weight unnoticed is one of the sneakiest enemies. By the time we recognize it, it's usually too late ... At the same time, this means that over a decade, you could accumulate up to 10 kg of excess weight. Let's look at what these habits are and how we can change them.

1. Eating too quickly
   Did you know that the speed of eating greatly affects your body weight? Studies have shown that people who eat quickly have a 115% higher likelihood of gaining weight compared to those who eat slowly. When we eat too quickly, our brains don't have enough time to receive the signal of fullness, so we often eat more than our body actually needs. The solution? Eat slowly, chew each bite well, and set aside your cutlery between bites.
   
2. Not drinking enough water
   Our bodies often mistake thirst for hunger. If you don't drink enough water, you may end up reaching for food even when your body just needs a glass of water. A study published in the Journal of Clinical Endocrinology and Metabolism showed that half a liter of water can increase our metabolism by 30% for 30 to 40 minutes. It is recommended to drink at least 8 glasses of water per day.
   
3. Low fiber intake
   Fiber is essential for healthy digestion and a long-lasting feeling of fullness. One study showed that for every additional 14 grams of fiber consumed daily, calorie intake decreased by 10% and 1.9 kg were lost in four months. The recommended daily intake of fiber is about 30 grams. Excellent sources of fiber include whole grains, legumes, fruits, and vegetables.
   
4. Eating in front of the TV
   If you watch TV or use your phone while eating, you are likely to consume more food than you would otherwise. Research shows that people who watch TV during meals consume up to 25% more calories. To prevent overeating, focus on your food and savor every bite.
   
5. Using large plates
   The size of the plate can affect how much food we eat. Studies have shown that people eat up to 30% more when food is served on larger plates. Try using smaller plates – this will convince your brain that you've eaten more than you have actually consumed.
   
6. Sitting for too long
   Sitting has become an integral part of modern lifestyle, but it can have serious consequences for our health. It is estimated that the average adult sits for 9 to 11 hours a day. People who sit for long periods have a 112% higher risk of type 2 diabetes and a 147% higher risk of heart disease. Try to take a short break, stretch, or walk every hour.
   
7. Overeating on weekends
   Weekends are often a time to relax and indulge in more food than usual. Research shows that people consume an average of 400 more calories on weekends compared to weekdays. To avoid this, plan outdoor activities and keep unhealthy snacks out of reach.

Changing habits takes time and effort, but with the right steps, you can achieve lasting results. Listen to your body, pay attention to hunger and fullness signals, and avoid unhealthy patterns. This way, you will find it easier to maintain a healthy body weight and improve your overall well-being.