6 Ways Your Dinner Is Making You Fat

6 Ways Your Dinner Is Making You Fat

Find out how your dinner may be sabotaging your weight loss goals.

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By Taylor Lupo


If you think you’re making healthy eating choices throughout the day, but find yourself gaining weight, your dinner may be to blame. Avoid these diet saboteurs to achieve your weight loss goals.


Your dinner isn’t the only problem? Here’s how your lunch may be causing weight gain.


You Make Dinner The Largest Meal

2 / 7 You Make Dinner The Largest Meal

Not eating enough during the day may lead to overeating at night. Opt for a larger breakfast or lunch, and control your evening portions, even if you’re eating healthy foods. For example: a serving size of chicken is about 3 ounces, which is approximately the size of a deck of cards. Pair your protein with leafy greens like spinach, chard or arugula.


You Cook With Too Much Oil

3 / 7 You Cook With Too Much Oil

Vegetables are vital to any healthy diet … until you drown them in oil. Extra virgin olive oil can be heart-healthy in moderation, but don’t use too much; it packs 119 calories and 14 grams of fat per tablespoon! Swap your normal seasonings, like table salt and oil, for black pepper, oregano, garlic or low-sodium chicken stock to get the flavor without the excessive sodium.


You Eat Too Late

4 / 7 You Eat Too Late

Weight gain may not be dictated by the hour of night you’re eating, but by what you’re eating late in the day. Studies suggest, eating the majority of your daily calories in a late meal may be a contributor to the high levels of obesity in the United States. Make better choices by preparing a healthy dinner the night before or by prepping all of your meals at the beginning of the week. You can pre-make your snacks, too; a small snack between 150 and 200 calories that contains carbohydrates and protein is a healthy way to satiate late-night cravings without chips or ice cream.


You Eat Frozen Dinners

5 / 7 You Eat Frozen Dinners

Frozen dinners are portion controlled, so they contain fewer calories, right? Wrong! Frozen meals can contain more fat, sugar and salt than many homemade meals. Even the “diet-friendly” meals aren’t all they’re cracked up to be; many modified meals contain excess sodium or sugar to replace the reduced fat or calories.


You Make Poor Drink Choices

6 / 7 You Make Poor Drink Choices

We get it—sometimes a glass of wine or sugary drink is the best way to unwind after a stressful day. You might want to reconsider your drink of choice: A five-ounce glass of wine contains about 100 calories; a 12-ounce glass of fruit juice contains about 170 calories; and a 20-ounce bottle of soda can contain almost 230 calories. Drinking the extra calories every day can lead to a yearly weight gain of about 15 pounds. Save the calories by pouring a tall glass of water with lemon or sipping seltzer with your dinner.


You Eat Off A Large Plate

7 / 7 You Eat Off A Large Plate

The way you serve your food might be just as important as the food you’re eating when it comes to weight loss. It’s all about perspective! One chicken breast looks much bigger on a 9-inch plate than it does on a 12-inch plate. One study suggests, in addition to eating more off of larger plates, you may also think you’re eating less than you actually are. Trade in your large plate for a smaller one to trick your mind into craving less food.