Are YOUR Habits Causing You To Gain Excess Belly Fat?
Written by: Lindsay Sibson
One of my all time favorite books is Think and Grow Rich by Napoleon Hill.
It’s a classic and a must-read for developing a “rich” mindset.
The book describes the importance of persistence by declaring that “With persistence, you will win.”
Well, I’ve been very persistent about my desire to eat WHATEVER I want and not gain weight… and, well… I’m still waiting for that to happen. **Fingers crossed**
I just so happen to be back in Sicily again, which is the land of deliciousness and within a few weeks of indulgences I’ve earned myself a little extra squish-squish around the middle area of my body.
Because I had a drastic change in my habits!
If you have a little more jiggle around your middle than you would like, then it is time to evaluate if one of these following bad habits is causing your belly fat:
|Drinking Soda Regularly
- Drinking 1 or 2 cans of soda daily causes your waistline to increase 5 times faster than non soda drinkers!
- High amounts of sugar trigger cravings for food
- Causes you to eat more food at mealtimes
- Diet sodas are no better!
TIP: Drink water, healthy smoothies and fresh juices instead
Swap soda for mineral water for a healthy bubbly alternative
|Late Night Dining
- Eating late inhibits your body’s ability to naturally burn fat while sleeping
- Also increases your risk of developing acid reflux and indigestion if you recline after eating
TIP: Do not lay down for at least 3 hours after eating
|NOT Sleeping Enough
- You should get 7-9 hours of sleep each night
- Less sleep causes your cortisol level to increase (stress hormone)
- Promotes craving sugary foods
- Sleeping helps balance your cortisol level and boost leptin (a hormone that helps control appetite)
|Eating Low-Fat Foods
- Many low-fat foods often contain excess sugar to improve taste
- The more sugar you have in your body, the greater your chances of storing MORE body fat
TIP: Healthy fats, such as avocado, coconut and olives keep you satisfied and work well in eliminating belly fat
|Skimping On Protein
- Protein helps balance your blood sugar and reduce insulin levels
- Promotes a faster metabolic rate
- Controls hormones that increase your appetite
TIP: Add high-protein foods to your daily meals: eggs, chicken, turkey, quinoa, beans, spinach, nuts
Start your day with a protein smoothie!
|Using A Large Plate
- Pay attention to the size of plate you use at mealtime
- When you have a larger place for your food, you tend to consume more than your body needs
- Leads to more fat stored in your body
TIP: Use smaller plates and resist the urge to go back for seconds when you’ve already had enough
|Eating With A Big Group Regularly
- Regularly eating with other people can cause you to eat 44% MORE food than if you were alone
- Partially caused by spending more time at the dinner table
|Spending Time On Social Media
- Spending hours on social media detracts from the time you could be up and moving around burning calories
- Limit the amount of time you spend on Facebook, Instagram, etc., especially while sitting around or in bed
|Eating When You Are Sad/Stressed/Tired/Bored
- Emotional eating goes hand in hand with mindless eating and can cause you to consume excess calories
- Also leads to regret, frustration, anger and pain
TIP: Next time you feel like munching down on treats, call a friend, drink a tall glass of water, or go for a walk instead
|Lack Of Exercise
- Strong, lean muscles helps your body burn fat and calories more efficiently
- Exercise moderately 3-5 times per week for 30 minutes (break a sweat but still being able to hold a conversation)
- Losing weight without exercising puts you at risk of losing lean body tissue and slows your metabolism
|Drinking Too Much Beer
- Beer is the epitome of empty calories
- It causes your liver to be busy processing alcohol and not burning fat
- Causes you to gain weight
- Drinking alcohol stimulates appetite
- Can cause you to eat even more calories!
Losing that extra little fluff around the middle can be as simple as cutting out one or more of these common habits (combined with a healthy diet and exercise regimen of course).
Where will YOU start? I think I need to stop eating with large Italian families – it’s just so – much – foooood!
Have a tip to SHARE? Please tell us in the comments below!
Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.
Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life. Connect with her on her website and follow her travels on Instagram (https://www.instagram.com/_traveloholic_).
Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.
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