25 Bad Habits that give you Belly Fat
Habit: it is what we do when we pay attention to what we do. But what if you can change your habits so you can start losing fat on your own, without even thinking about it? New research says you can do it, and it’s easier than you think. Check out 25 bad habits that give you belly fat. If you have any of the bad habits just say them bye bye.
We develop habits because they save us time and energy (you don’t have to think about making coffee in the morning, just do that), and because they give us a sense of comfort and reward. But neurons in the brain actually judge the costs of rewards and habits, which means they may be easier to change than you think, according to new research from MIT.
You are drinking Diet Soda
This is a logical assumption: switching from sugar-based to sugar-free sodas should help your health. While this may be true when it comes to calories, diet sodas have their own dangers and side effects.
In a shocking study, researchers from the Texas Health Sciences Center monitored 475 adults for 10 years and found that participants who drank diet sodas saw a 70 percent increase in waist circumference compared to those who did not drink soda. So far the idea that diet sodas help you eliminate abdominal fat.
That’s not all: participants who consumed more than two diet sodas a day suffered a 500 percent waist extension. Oh, is that so! The same researchers conducted a separate study in mice that indicated that it may be aspartame that causes weight gain.
Summary: Excess and continuous soda for long time will surely have adverse effects. Aspartame raises blood sugar levels to a point where the liver cannot handle all of this, so the excess glucose is turned into fat.
Also Read 10 Best and Easy Ways to Boost Liver
You usually Eat in Large Groups
When we eat with other people, we eat 44 percent more on average compared to when we eat alone. Research published in the journal Nutrition found that food eaten with one person was 33 percent larger than food eaten alone. It gets weird from there.
Third wheel with two friends? You’re looking at 47 percent of the large meals. Eating with four, six, or 8+ friends was associated with an increase in food of 69, 70, and 96 percent, respectively.
While part of this has to do with the time we spent at the table while having dinner with the company, another study in Appetite magazine found people who had been eating dinner longer while reading together.
Summary: You can still go out with your friends. Just vary the activity from time to time and include short runs or walking and talking. You will save money and calories that make your stomach bloat.
You don’t get Enough Sleep
According to Wake Forest researchers, dieters who sleep five hours or put on at least 2x more belly fat, while those who sleep more than eight hours pack only slightly less than that. Aim for an average of six to seven hours of sleep per night, the optimal amount for weight control.
Summary: The National Sleep Foundation suggests seven to eight hours of sleep for most adults. Do not always go for Saturday night party. This will spoil your morning routines followed by next good day.
You follow a restrictive Diet
If you’ve just jumped on the Paleo or Low Carb train, proceed with caution! “Often diets that eliminate whole food groups do not allow for balance and moderation, we must follow a healthy balanced and nutritious eating plan for life,” says Zini. “Also, dieters who follow these plans can suffer from potentially dangerous nutritional deficiencies.
Summary: You don’t have to go too fast. If you’ve finally reached the weight loss plateau and haven’t lost belly fat, consider taking a break from your diet.
According to a study published recently in the International Journal of Obesity, dieters who took a two-week break from their low-calorie diet plan lost more weight than those who ate continuously.
Eat large Plates
A Cornell study found that when given the choice, 98.6 percent of obese people opt for larger plates.
In simple words: More food, More calories, More belly fat.
Summary: Manage your portions by choosing small plates to serve. If necessary, you can always go back a few seconds.
You Scroll through Social Media in Bed
Keep your cell phone on the go and your TV will only turn it on later and make you eat randomly while looking at the screen. A study by the Lighting Research Center at Rensselaer Polytechnic Institute found that light emitted by technological devices actually suppresses the production of melatonin in the brain.
Melatonin is the main sleep hormone for your body, so when you don’t have enough, you can suffer from sleep complications. Additionally, a study on pediatric obesity found that students with access to an electronic device in their bedroom were 1.47 times more likely to be overweight because they had no equipment in the bedroom. This increased to 2.57 times for children with three devices.
Summary: Turn your bedroom into a tech-free zone and choose to read a book in bed if you want to finish before hitting the grass.
Also Read Best Things to Do Before Sleeping
Also Read Best Things to do when You wake Up
You don’t Eat with your Mind
Use your mind to eat This practice has ancient Buddhist roots. It is, in fact, a secular form of meditation, telling us to experience food more intensely, paying attention to the sensation and purpose of each bite. Mindful eating is not a diet, and it doesn’t ask you to eat less, but the focus is gaining ground as a successful weight loss mechanism.
In fact, recent studies have shown that brain eaters respond less to emotional emotional stress, consume significantly fewer calories, and, perhaps most importantly, are healthier than those who maintain an easy BMI.
Some tips on how to have tension free eating:
- Tune in for the complexity of texture, smell and taste, keep chewing on swallow.
- Take a sip of water.
- For a few moments, resist the urge to take another bite.
- Continue in this manner throughout the meal.
- You will feel the joy and disappointment of diligently eating.
Summary: Eat more carefully, chewing slowly to keep belly fat off your body. This could be one of the bad habits to give yo belly fat.
You are distracted while Eating
“We eat for a variety of reasons, but the main indication for eating brains is physical hunger,” says registered dietitian nutritionist Leslie Schilling, MA, RDN. “If you’re eating at your desk, lounging online, or watching TV, it’s hard to be present.
When your mind is focused on something other than your food, you realize those things. Not like ‘Was the food really good?’ And ‘Am I finishing?’ This often leads to “eating again,” which you are not so mindful of. Eat with purpose and appearance! “This distracted eating also leads to increased calorie intake that turns directly into belly fat.
Summary: A University of Vermont study found that overweight participants cut their television time by just 50 percent, burning an additional 119 calories per day on average. “Reduce distractions as often as possible,” says Schilling.
In other words, that episode of Game of Thrones or Harry potter can be watched after dinner.
You are not using all of your senses while eating
Hot aroma of cinnamon, bunny stripes on a grilled chicken breast, an apple slice. Experts say that paying attention to the sensory details of your food is an easy way to start eating without thinking and start lose weight.
In fact, a study in the journal Flavor found that participants who took the time to appreciate the aroma of food ate significantly less than a strongly smelling dish compared to a sweet aroma.
Florida researchers found that people ate softer and smoother foods, which had more fat than hard and crunchy foods. In one study, participants ate more soft brownie pieces than hard brownie pieces until they were asked to focus on calorie content.
Summary: Just by considering how things like aroma, mouth filling, and food presentation can affect us, we can help increase the satisfaction we get from a meal and also stop eating more.
You eat very Fast
If you have a major flaw in your body, this is it: It takes your stomach 20 minutes to tell your brain that it was enough. A study from the Journal of the American Dietetic Association found that slow eaters consumed at least 66 calories per meal, but compared to their fast eaters, they felt they ate more.
What are 66 calories, you ask? If you can do this at every meal, you will lose more than 20 pounds in a year!
Summary: To slow down and avoid overfilling, place your fork between each bite. One study found that people who concentrated on “small bites” of food consumed about 30 percent less soup in their meals than those who did not make conscious choices.
A second study in the Journal of the Academy of Nutrition and Dietetics found that simply slowing down had similar results. Those who pay attention before swallowing eat 15 percent fewer meals and 112 fewer calories during meals. So hit the brakes and slow down to lose some belly fat.
You don’t Drink enough Water
Adequate water intake is essential for all bodily functions, and the more you drink, the better your chances of preventing belly fat. In a Virginia Tech study, diet participants were instructed to drink two cups of water at each meal before losing 30 percent more weight than their thirsty peers. And you can increase the effect by adding ice.
German researchers found that six cups of cold water a day can stimulate a metabolism that increases 50 calories a day. This is enough to lose five pounds in one year!
Summary: To reduce your calorie intake, drink at least one glass of water before sitting down to each meal.
You Eat when you are Excited
A study from the Journal of the American Dietetic Association found that emotional eaters, those who agree to eat in response to emotional stress, were 13 times more likely to be overweight or obese. If you insist on eating in response to stress, try Chewing Gum, drinking a Glass of Water, or Walking around the block.
Create an automatic response that does not include food, and you will avoid overloading calories.
Eat with Intention and Mindfulness
Summary: Eat with the intention of feeling better when you have started eating, since you are eating, and focus all your attention on the food and on your body.
You always take an Elevator
Your office is on the fifth floor. You always take an elevator. big mistake! Taking the stairs many times burns calories. Still not sure if you should change your shapes? According to the University of New Mexico Health Sciences Center, a 150-pound person can lose about six pounds per year by climbing two flights of stairs per day.
Target more than six and you can lose 18 pounds without going to the gym.
Summary: Not only do you have to ditch the elevator upon arrival, but you should find another excuse to take the stairs. This may be difficult at first, but sooner or later you will see results and it will be worth it.
You Sleep a Lot
Unfortunately, it is possible to have something very good. While not sleeping is associated with weight gain, Wake Forest researchers found that people who sleep more than eight hours a night are full of excess belly fat, a dangerous type that causes heart disease, diabetes, and is associated with a stroke.
Summary: An average of six to seven hours of sleep per night, the optimal amount for weight control.
Your Food is always in View
Our houses are full of hidden food traps, and it’s easy to figure out a few things, like how much the size of a bowl can eat you. For example, a study conducted at Google’s New York office found that candy consumed 3.1 million calories in just seven weeks, unlike glass, when M & Ms were placed in opaque containers and given to healthy snacks more shelf space.
The lesson here is clear: Clean junk food off your countertops to start losing weight and making better decisions.
Summary: It is easy to change your mind to change your environment. To keep stomach fat off your body, follow a simple strategy like eliminating junk food from your strategy.
You arrive at the add-on station after ordering your Coffee
If your coffee tastes like ice cream, you’re doing it wrong. Adding packet to packet of sugar will eventually spike your blood sugar and crash, making you crave unhealthy foods, and can eventually lead to weight gain. And it’s not just sugar, if you’re looking to save calories, you should be concerned.
According to a 2017 study published in a journal called Public Health, researchers found that about 70 percent of coffee consumers drink coffee with calorie supplements (including sugar and creamers); Of those people, about 16 percent of their daily calorie intake came from drowning in their coffee kutch. This translates to an additional 70 calories a day compared to 16 percent of non-coffee drinkers.
Summary: Try using other flavor enhancers for desserts, like cinnamon or cocoa powder, which are usually available at your local coffee shop. And if you crave that sweetness, go for things less processed.
Stevia, which is now available at Starbucks (just ask if it’s not available), proved helpful in lowering blood sugar and insulin spikes, according to a journal study.
You may be interested in Best Calcium Diet, Uses and Benefits
Eating late at night is a great way to get some pants sizes up. Research published in the Obesity Society suggests that eating dinner earlier in the day can help you lose weight because it has more time to burn calories.
Remember the next time you’re looking for a slice of pizza late at night.
Summary: Stick to a dinner schedule and an afternoon schedule. If you eat late at night, consider taking a walk later to get your metabolism back.
You always celebrate with Food
But just because your best friend got a promotion, or that he’s finally moved into his new home, doesn’t mean you need to overload on champagne and cookies.
“Many times, I would reward my patients for losing weight for those foods. Am I one of those who know that they are not the better goal for them? Instead, I suggest using things like manicures, soul cycle classes, and workout gear for all their hard work. Using junk food is just one way to gain weight and become unhealthy. You are going to contribute to the diet “.
Summary: There are many ways to celebrate these achievements without the garbage. If you go to the beach three times a year instead of dining out, you can remove about 4,000 calories from your mouth. Sow a little over a pound of fat.
You look at Food Network
Sliced, Top Chef, Chef’s Table – These hunger-boosting shows are doing more than starving us, they’re making us fat! “Television recipes often contain more calories, protein and fat than experts recommend,” says a consultant nutritionist from Maryland, RD, MPH, Rhode Island.
“According to a Cornell study, watching cooking shows and then cooking from scratch is associated with a higher body mass index (BMI). Even though viewers watch cooking shows, cooking is not a high BMI.” So feel free to look, but I’m sorry Inaaya, we can’t cook.
Summary: Watch the show, let them inspire you, but make them flat stomach friendly.
Do you like French fries
If you’re a fan of a packed, salty kick, it’s likely part of the reason for your wide stomach. And all this water doesn’t even weigh. A study published in the Journal of Nutrition has revealed that salt actually confuses the biological processes that tell you when you’re full.
“There are biological mechanisms in our bodies that tell us when to stop eating, and fat activates those mechanisms in people who are sensitive to the taste of fat,” lead author Russell Kist said in a statement. “However, when salt is added to food, those mechanisms are triggered and people end up eating more food. This allows you to eat more fatty foods, and over time your body becomes sensitive to fat. It goes or becomes less sensitive, which makes him move. ” Eat more to achieve the same feeling of fullness. “
Summary: If You cook at home use fresh herbs instead of salt. While eating out, scan the nutrition facts at home before you go out and choose a dish with about 1,000 milligrams of sodium or fewer calories. And be sure to avoid the worst orders at popular restaurants.
You eat at your Desk
You may think it might be beneficial to pay you by the hour or prove yourself to your boss, but having lunch at your desk doesn’t do your waistline any favors. And you are not the only one to do it.
According to research by the NPD group, about 62 percent of American working professionals are “un-de-co.” The point is, you’re eating distractedly which, according to a 2013 review in the American Journal of Clinical Nutrition, can cause you to consume 50 percent more calories than you want.
Summary: Invite a colleague, go to the salad shop, and eat there! Taking a break will help refresh your mind and you can control your calorie intake.
Please ignore the Nutrition Tips
Good news here: By reading this, you are already forming habits that can help you lose belly fat. When New Zealand researchers sent diet and exercise advice to 491 people, they found that the recipients began to eat more and engage in more physical activity.
As expected, the habits of those who did not meet did not budge.
You’ve been Avoiding Nuts
Researchers at the UCLA Center for Human Nutrition divided study participants into two groups, each of which was fed a nearly identical low-calorie diet for 12 weeks. The only difference between the groups was that they were given lunch as breakfast. One group ate 220 calories of pretzels, while the other group ate 240 calories worth of pistachios.
Just four weeks into the study, the pistachio group had lowered their BMI by one point, while the pretzel group stayed the same and also showed an improvement in their cholesterol and triglyceride levels.
Summary: Enjoy Pistachios and Almonds.
You Sit a Lot
Ideally, we sleep about eight hours out of 24. Most people spend an additional seven to ten hours at their desk. This means that most of us spend the vast majority of our time immobile. Our bodies were not designed for this level of inactivity. Much of human evolutionary history has been active in the search for food and fuel.
One best way to burn more Calories daily is to stand more and sit less.
A British study that found that standing at work burns 50 more calories in an hour than sitting. If that doesn’t sound like a lot, consider the following: If you stand for just three hours every day, you will expend more than 30,000 additional calories in a year about 8 pounds of fat.
Summary: Set the phone timer to remind you to get up every hour and walk for a few minutes. According to a clinical journal of studies from the American Nephrology Society, an estimated one pound can be replaced every hour for every two minutes.
You don’t have a Snack before Eating Out
While this may sound counterintuitive, eating or spending happy hours before work can actually drop the pounds. A series of Penn State studies found that eating apple soup or broth before dining at a restaurant could reduce total calorie intake by up to 20 percent.
The average restaurant meal weighs 1,128 calories, which can help you lose up to 23 pounds this year by saving 20 percent once a day.
Summary: You don’t have to reach for an apple or soup to keep your hunger in check.
Bad habits are acquired very fast. We even do not know when the belly fat has grown from zero to huge. It is always recommended to have some healthy tips for removing belly fat. Dedication and Determination will surely remove belly fat. Try small steps but in consistent way.
Go out on walking rather than sitting on couch, enjoy weather rather than enjoying NETFLIX, have fun with friends rather than wasting time with social media apps.
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