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.
