Belly fat is the most dangerous kind of fat since it settles around your organs and affects your risk for heart disease, diabetes, and other serious health issues. These bad habits can increase your chances of developing belly fat or prevent you from losing it.
Drinking Carbonated Drinks Regularly
Can’t last a day without gulping down a can or two of soda? If this is you, then you’re certainly not being kind to your body. According to researchers, consuming one or two cans of soda daily causes your waistline to increase at least five times faster than those who barely drink soda in the course of a week. The concept behind this is that the high amount of sugar used in sodas trigger your craving for food, so you end up eating more than you should during mealtimes. Diet sodas aren’t any better than regular varieties since these contain artificial sweeteners, which can increase your appetite as much as sugar does. So if you have that serious craving for a satisfying drink, opt for healthy smoothies, fresh fruit juices, or a glass of water with lemon zest and mint leaves. You’re doing your body and overall health a favour by choosing a more nutritious drink that’s also low in sugar content.
Using a Larger Plate Each Time You Eat
When you have a larger space to pile up your food, you tend to consume more than your body needs, and that leads to more fat stored in your body. To avoid this nasty chain reaction, make it a point to use smaller plates and resist the urge to eat or go back for seconds when you’ve already had enough.
Dining Late at Night
While it’s true that your body naturally burns some flab as you sleep, it might not be able to efficiently do so when you go to bed on a full stomach. Aside from causing belly fat, eating late and reclining on a full stomach increases your risk of developing acid reflux and indigestion, since gravity is no longer able to pull everything in your tummy straight down. To prevent these conditions, consider eating smaller meals at night and don’t lie down for at least three hours after dinner. If possible, just snack on fruits in case you feel a bit hungry at night instead of raiding the fridge for sweet desserts to satisfy your craving.
Consuming Low-Fat Foods More Often
Some people assume that high-fat foods and drinks lead to more fat storage in your belly. The truth is, monounsaturated fats are not bad for you. If anything, foods such as avocados, olive oil and seeds work well in eliminating belly fat. Be wary of too many low-fat foods, since manufacturers often add sugar to these items. And you know what that means – the more sugar you have in the body, the greater your chances of storing more body fat.
Eating When Sad, Angry or Upset
Do you find yourself eating absent-mindedly when your emotions are at their peak? The next time you catch yourself doing this, try to snap out of it before you end up eating a double cheeseburger and fries. Emotional eating does nothing to make you feel better. If there’s anything you can get from this habit of eating whenever you’re upset or stressed out, it’s just hideous belly fat. The best way to combat this response to stress is by drinking a glass of water, talking to a friend, or taking a relaxing walk. Choose an activity that doesn’t involve eating, so you can stop yourself from loading up on extra calories when you’re feeling emotional.
Depriving Yourself of Sleep
Ideally, adults should get about seven to eight hours of sleep each night. When you fail to get enough sleep, your level of cortisol (stress hormone) increases and causes you to crave sugary foods. With that in mind, it’s harder to get rid of belly fat when you keep the habit of not getting enough sleep regularly. To maintain normal levels of the stress hormone cortisol, try your best to attain the recommended hours of sleep every night. This way you can balance your cortisol levels while boosting production of leptin, a type of hormone that causes you to control your appetite.
The Wrong Gut Bacteria
There are millions of bacteria that live in our gut, some of them have health benefits while others cause problems. Having a balance of gut bacteria is important in maintaining overall health. Some research has shown that one of the causes of weight gain and abdominal fat is an imbalance in gut bacteria. Formicates is a type of bacteria that is increased by high-calorie food intake and found in greater number in obese people.
Fried foods
Yes, they taste great, no they are not good for those looking to lessen belly fat. Fast food, especially, is just dripping in GMO grease and has almost no nutritional content or fibre. Fried foods are loaded with trans-fats which clog up your arteries, as well as pile on pounds in the belly area.
Genetics
Some people gain belly weight because of a genetic predisposition. This is because genes play a huge role in our body’s tendency to store fats. We can make lifestyle choices that determine how our genes express like minimizing sugar, exercising, meditating to relieve stress and eating a lot of whole foods.
You’re doing the Wrong Workout
If you have been spending so much time in the gym but can’t seem to get rid of your belly fat, then you may be doing a wrong workout. Instead of doing cardio, hit the weights first or try high intensity workouts. Metabolism-boosting muscles are important to develop in order to lose fats in stubborn areas like your stomach.
Not Getting Enough Protein in Your Regular Diet
Have you been depriving your body of protein-rich foods? Generally, healthy adults should consume at least 20 to 25 grams of protein in each meal, although this depends on your activity level and body size. Men in particular should get an additional 10 grams of protein with every meal to ensure excellent health.
Now that you know some of the reasons why you are gaining belly fat, it’s time to make some lifestyle changes. Having a healthy diet and an active lifestyle are a key to achieving your ideal body and lifelong health.
