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Belly fat is a current situation that many people are facing. The consequences of causing are not only cosmetic but also in terms of health. The following article will introduce you to bad habits that increase belly fat that many people often encounter.
1. Distractions while eating
One of the bad habits when eating is using the phone by moving while eating or sitting while eating while surfing. Instead, focus on enjoying the taste of the meal. When you pay more attention to your meals, your chances of mindless binge eating also decrease, which contributes to your weight control.
2. Eating too fast
According to studies, it takes about 20 minutes for the brain to receive a signal from the stomach that it is full and that the body should not take in more food. If you eat too quickly, you may end up consuming more than your body needs. Therefore, people who have the habit of eating slowly and chewing thoroughly will consume fewer calories and prevent weight gain.
3. Not getting enough sleep
In one study, it was shown that adults under the age of 40 who slept less than 5 hours a night gained more belly fat than those who got more sleep each day. And this is a bad habit that causes belly fat that many people do not know because it is often mistakenly believed that lack of sleep will help lose weight. However, if you are sleep-deprived, do not try too hard to overcome because sleeping more than 8 hours a night also has the effect of dilating the intestines.
Ngủ không đủ giấc là một trong các thói quen xấu gây béo bụng
4. Eat late at night
When food enters the body later, it will last longer. Therefore, let the digestive system work earlier by eating 30 minutes to an hour before going to bed.
5. Eat white bread
Refined grains in white bread and other processed foods get rid of slow-digesting fiber, so your body digests it faster increasing your blood sugar. Over time this can lead to weight gain. To maintain a reasonable weight you can choose to use whole carbs.
6. Drink diet soda
Many people think that swapping out high-sugar soda for the diet version will keep calories low and thus limit weight gain. But scientists say that's not entirely true because diet soda contains Aspartame, the artificial sweetener found in many diet soft drinks, which actually increases belly fat. Therefore, note to completely limit soda and instead use filtered water to quench your thirst.7. Skip breakfast
Skipping breakfast can cause obesity 4 times higher than normal. Not eating breakfast can slow down your body's metabolism and result in you being more likely to eat more later.
8. Eat 'low-fat' or 'fat-free' foods
It's good to monitor your fat intake, but foods that eliminate fat and sugar can often be higher in carbs. High-carb foods can increase triglycerides in the body, increase insulin sensitivity, and increase belly fat.
Sử dụng thực phẩm giàu carb là một trong những thói quen xấu khi ăn uống
9. Smoking
You probably already know that smoking is bad for your health. But one of them you may have overlooked is that smoking is also likely to cause more belly fat accumulation and reduce the amount of fat in the hips and thighs.
10. Eat on a large plate
Putting food on a smaller plate and using smaller utensils tricks your brain into thinking we're eating more than we should. If you use a large plate, you will eat it all and possibly eat more than you need.
11. Do not exercise much
Scientists have confirmed that physical activity is the key to health. Therefore, aim to be moderately active for 30 minutes a day. This helps to reduce the waistline, and at the same time, the muscles will grow more while the weight remains the same.
12. Constantly in a state of stress
When the body is in a state of stress, it triggers the release of a hormone called cortisol into the body. Higher levels of cortisol can lead to weight gain, especially belly fat. To combat this, you need to practice relaxation techniques regularly, such as deep breathing and meditation to help stay calm and limit stress levels.
Once you know the bad habits that can cause belly fat accumulation, you should change your diet and activities to get the desired body soon.
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Reference source: webmd.com
