The saying goes that the hardest thing to break is a habit. For many of us, that rings true. Especially when it comes to our bad habits
There are a lot of different opinions on how to lose weight. Some people think that you have to starve yourself, while others believe that you have to work out for hours every day. The truth is, there is no one-size-fits-all solution to weight loss. However, there is one thing that all successful weight losers have in common: they have developed healthy habits.
It's no secret that carrying excess weight around your midsection is linked with a host of health problems, including type 2 diabetes, heart disease, and cancer. But what you may not know is that certain habits are more likely to cause belly fat than others. Here we reveal the top habits causing you to gain belly fat, along with simple cures to help you kick them to the curb.
1-You're drinking diet sodas.
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It’s easy to think that by drinking a diet soda instead of a regular sugar soda, you’re doing your body a favor. After all, diet sodas have far fewer calories. However, this isn’t always the case. Diet sodas can contain artificial sweeteners, which are linked to a range of health problems.
Aspartame is a common artificial sweetener found in many diet sodas and other sugar-free foods. A recent study has shown that aspartame raises blood glucose levels which will later be converted into belly fat. This is likely because aspartame confuses the body, causing it to store more calories as fat rather than burning them off. The best way to avoid this is to skip soda altogether and quench your thirst with water.
Solution:
Tea is a great choice for those looking for a caffeine buzz without weight gain. Black tea is especially beneficial, as it contains antioxidants that can improve your health.
2-You're always scrolling through Instagram
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A recent study published in Brain and Cognition explores the effects of viewing food images on social media platforms like Instagram. The study found that when participants scrolled through pictures of food that were arranged in an aesthetically pleasing way, they were more likely to eat more than those who didn't scroll through the pictures. This finding suggests that when people are constantly bombarded with images of delicious-looking food, it can lead to weight gain over time.
Solution:
If you're following accounts on Instagram that are promoting extremely unhealthy and indulgent lifestyles, it might be time to unfollow them.
3-You sit too much
In today's society, many people are spending more time sitting in front of a computer than they are sleeping. The average person sleeps for about eight hours out of the 24-hour day, while spending an extra seven to 10 hours sitting at their desks. This means that most of us are spending the majority of our time sedentary, which can have negative consequences on our health.
Too much sitting can contribute to obesity, heart disease, cancer, and other chronic conditions. Unfortunately, many of us are unaware of the dangers posed by a sedentary lifestyle or we underestimate their seriousness.
One solution is to set a phone timer to remind you to get up and move around or even stretch a bit, I do that all the time!!!
4-Eating White Bread
If you've been struggling to lose weight, even though you're eating what you think is a healthy diet, you might want to take a closer look at the bread you're eating. Many people don't realize that white bread products are not as healthy as whole wheat bread products. White bread is made with refined flour, which is a fast-digesting carbohydrate. This means that your body digests it quickly, and as a result, your blood sugar levels rise quickly.
It can be tough to make a change in your diet, especially if you have been eating the same way for years. But switching to whole grains is definitely worth it!. Whole grains are packed with fiber, which can help you feel fuller longer and keep your digestive system functioning properly. In addition, whole grains are a good source of antioxidants, which can help protect your body from disease.
Oats are a staple breakfast food for many people because they are healthy, filling, and easy to prepare. However, many people get tired of eating the same old thing every day. If you're looking for a way to spice up your morning oats, adding berries is a smart move. Raspberries and blueberries are both high in fiber and antioxidants, and they taste great too.
5-You eat 'low-fat'.
Foods that are labeled "low-fat" or "fat-free" often contain low-performing carbohydrates that digest quickly and cause a sugar rush. This is followed by rebound hunger, which can lead to overeating. It is important to be aware of these foods when trying to lose weight or maintain a healthy diet.
6-You don't eat mindfully
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When you eat mindfully, you are more in tune with what you are eating and why. You savor the flavors and textures of your food, and you take the time to enjoy the experience. Mindful eating has its roots in Buddhism, but it is now considered a secular meditation. There are many benefits to mindful eating, including weight loss, better digestion, and a reduced risk of chronic diseases.
Mindful eaters are more in tune with their physical and emotional needs, which in turn helps them maintain a healthy weight. Compared to those who are unaware of the benefits of mindfulness.
To keep belly fat off your frame, you should eat more mindfully. This means chewing slowly, tuning in to the texture, the smell, and the complexity of flavors. Keep chewing until the food is completely dissolved in your mouth. Swallow. Take a sip of water. And for a few moments, let the flavor linger. This will help you to feel fuller longer and prevent overeating.
7-Eating While Distracted
When you're focused on something else, you may not realize how good the food is or how full you are. This can lead to overeating, where you eat more than you planned because you didn't realize how much you had already eaten.
I know it may sound simple, but try minimizing your distractions as little as possible.
8-You eat off large plates
A new study from Cornell University provides evidence that when given the option, obese individuals will choose larger plates, which results in them eating more food and consequently taking in more calories. The study also found that when these individuals were given smaller plates, they ate less food.
Using smaller plates may be a simple way to reduce calorie intake and help control obesity.
9-You follow a restrictive diet.
When it comes to weight loss, there are a plethora of diets to choose from. However, many dieters may not be aware that following a restrictive plan, such as a low-carbohydrate diet, can lead to dangerous nutritional deficiencies. Additionally, these same dieters may become bored with their restricted plan and end up overeating down the road.
If you've been dieting for a while and have hit a weight loss plateau, don't worry! Slow and steady wins the race. In fact, you might want to take a break from your diet altogether. This will give your body time to reset and when you start dieting again, you might see better results.
10- Eating late at night
It is no secret that eating later in the evening can lead to weight gain. But what you may not know is that this is because your body has fewer hours to use up the calories you consume. When you eat late, your digestive system is working overtime to try to burn off those calories, leading to less rest for your body overall. This can also lead to an increase in stress levels, which can further impact your ability to lose weight.
Solution:
One way to ensure that you are making healthy choices when it comes to food is to stick to a consistent dinner time. This will help to regulate your metabolism and make sure that you are not eating too late in the evening. If you do have a late dinner, consider going for a walk afterward to get your metabolism going.
11-You’re ignoring your sodium counts
Trail mix is a popular snack that can be found in most convenience stores and it is often marketed as a healthy option. However, not all types of trail mix are considered equal in terms of nutrition. Some trail mixes are high in sodium, which can be harmful to your health if consumed in large quantities. It is important to read the nutritional information on the label before purchasing trail mix to make sure you are getting the healthiest option possible.
Solution:
It is important to read the nutritional information on the label before purchasing trail mix to make sure you are getting the healthiest option possible.
Final Thoughts
In conclusion, breaking bad habits is hard, but it's not impossible. With a little bit of willpower and determination, you can break any bad habit. So don't give up, keep pushing forward, and you'll eventually achieve your weight loss goals.
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