Flab around your wait, especially in your stomach is something almost all of us would like to get rid of. The fat stores that sit around internal organs can increase your risk of diabetes and heart disease.
Research has found that people who follow certain habits are prone to developing fat around their waist more dangerously than others. Now let us look at these habits and be aware of our own unhealthy actions.
Eating in a Large Plate
Do you pay attention to the size of the plate you use? 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. Then you pile up your food, and you tend to consume more than your body needs, and that leads to more fat stored in your body. You may try and use smaller plates and resist the urge to eat or go back for seconds when you have already had enough.
Late Night Dining
Eating late and reclining on a full stomach increases your risk of developing acid reflux and indigestion, apart from giving a fat stomach. 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.
Some people eat absent-mindedly when their emotions are at their peak. Emotional eating does nothing to make you feel better. If there is anything you can get from this habit of eating whenever you are upset or stressed out, it is just fat stores. 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 does not involve eating, so you can stop yourself from loading up on extra calories when you are feeling emotional.
Frequently Eating Low-Fat Foods
A common assumption is that high-fat foods and drinks lead to more fat storage in your stomach. Actually, monounsaturated fats are not bad for you. If anything, foods such as avocados, olive oil and seeds work well in eliminating 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.
Regular Carbonated Drinks
Research shows that 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 triggers your craving for food, so you end up eating more than you should during mealtimes. Diet sodas are not any better than regular varieties since these contain artificial sweeteners, which can increase your appetite as much as sugar does. You may opt for healthy smoothies, fresh fruit juices, or a glass of water with lemon zest and mint leaves. You may choose a more nutritious drink that is also low in sugar content.
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 cause you to crave sugary foods. With that in mind, it is harder to get rid of 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.
Scarcity of Protein
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. 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.
So, go ahead, try and unlearn these habits and go guns for a lean stomach and a healthy body.