So,
you’ve got yourself an absolutely gorgeous bikini to wear for a pool party two
weeks from now. However, there’s a little bit of a problem – there’s no way of
hiding your bulging belly fat in that skimpy swimsuit. Not sure how to trim
down in order to do some justice to that awesome bikini waiting in your closet?
Check out these seven habits that can cause belly fat – and be sure to do
the opposite, so you can shape up and lose those unsightly bulges as fast as
possible!
1.
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 favor by choosing a
more nutritious drink that’s also low in sugar content. Since soda only causes
you to add pounds without quenching your thirst, why bother drinking it, right?
2.
Using a Larger Plate Each Time You Eat
Whether
it’s a buffet dinner or just a regular meal at home, pay attention to the size
of plate you use at mealtime. In a survey conducted among obese individuals, it
was discovered that these people prefer larger plates over smaller or
medium-sized ones. With a large plate size, they have more space for their
food. So, how does this habit cause belly fat? Simple. 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.
3. 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.
4.
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.
5.
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.
6. Depriving Yourself
of Sleep
Ideally,
adults should get about seven to nine 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.
7.
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. By
increasing your protein intake, you can balance out your blood sugar while
reducing insulin levels to promote a faster metabolic rate. What’s more,
protein helps control hormones that increase your appetite, so you can slim
down naturally. To power up your daily meals, consider eating high-protein
foods such as ricotta cheese, shellfish, turkey, skinless chicken, salmon and
eggs. These are your best options because of their low fat and high protein
content – a great combination for slimming down and shaping up!
So are
you ready to say hello to a flatter tummy and a more gorgeous body? Just be
sure to avoid these seven bad eating habits, and you can be on your way to
improving your body size and overall health.
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