32 wrong habits that cause abdominal obesity

Habit is something you usually do without thinking. So if you can change your habits, you will easily and automatically lose fat and become thinner. In this article from BingMag, we talk about the habits that cause abdominal obesity. Stay with us.

BingMag.com 32 wrong habits that cause abdominal obesity

Habit is something you usually do without thinking. So if you can change your habits, you will easily and automatically lose fat and become thinner. In this article from BingMag, we talk about the habits that cause abdominal obesity. Stay with us.

1. You don't sleep enough

People who sleep less than 5 hours a night are 2.5 times more likely to have abdominal obesity than others. According to experts, most adults need 7 to 8 hours of sleep a night.

2. You drink diet soda

Although the calories of diet soda are less than regular soda, diet soda also has its own risks and side effects. In a 10-year study that was conducted on 475 people, the waist size of diet soda drinkers increased by 70% compared to others.

3. You eat in groups more often

When you eat with others, the amount of food you consume increases by 44% compared to when you eat alone. To prevent abdominal obesity, you don't need to give up socializing with your friends, just change this habit once in a while and add running or walking to your schedule.

4. You follow a restricted diet

When you cut out too many foods from your diet, you quickly tire of your restricted schedule and end up overeating. On the other hand, a sharp decrease in calorie intake slows down the body's metabolism. If you stop losing weight after dieting for a while, stop dieting for two weeks.

5. You use a big plate

The bigger your plate, the more likely you are to overeat and, as a result, the risk of abdominal obesity. So control the amount of food you consume by choosing smaller containers.

6. Not eating mindfully

BingMag.com 32 wrong habits that cause abdominal obesity

Eating mindfully means eating without distraction. For this purpose, you should chew the food slowly and pay attention to its taste, smell and texture. When your mind is focused on something other than your food, you don't notice that you are full and you may overeat.

7. You eat too fast

It takes 20 minutes for the stomach to send the message of satiety to the brain. According to research, people who eat slowly consume 66 fewer calories per meal, but feel that they have consumed more food than those who eat fast.

8. You're not drinking enough water

The more water you drink, the better your chances of losing belly fat. In one study, participants who drank two glasses of water before each meal lost 30 percent more weight than those who did not. Also, German researchers found that consuming 6 glasses of cold water during the day makes the body burn 50 more calories, and this increase in calorie burning can lead to 2.2 kg weight loss in a year.

9. You eat when you're stressed

People who eat in response to emotional stress are 13 times more likely to be overweight or obese than others. These people are advised to chew gum, drink a glass of water or take a short walk when they are stressed.

10. Always use the elevator

Research shows that if a 68 kg person climbs only two flights of stairs every day, he will lose about 2.7 kilograms per year, and if he increases the number of flights to six, He loses 8 kg of weight.

11. You're Sleeping Too Much

Although lack of sleep is linked to weight gain, sleeping too much isn't good for your health either. According to research, those who sleep more than eight hours a night are at risk of abdominal obesity.

12. Food is always in your view

Research shows that using opaque containers instead of glass containers and exposing healthy snacks can reduce the consumption of sugary snacks. Changing the environment is easier than changing the mindset, so keep unhealthy foods away from your sight so you don't get abdominal obesity.

13. You eat dinner late

BingMag.com 32 wrong habits that cause abdominal obesity

Eating dinner early helps you lose weight because you have more time to burn before bedtime. You have calories. Plan to eat dinner in the early hours of the night and if you eat dinner late, take a walk afterwards to burn more calories.

14. Your bedroom is too hot

Adjusting the room temperature is a simple solution to treating abdominal obesity. Research shows that you lose weight better when you are regularly exposed to mild cold. In a Japanese study, participants exposed to colder temperatures (about 16.6C) for 6 weeks lost more fat.

15. You eat white bread

White bread, which is made from refined flour, has little fiber and is quickly digested in the body. As a result, blood sugar rises faster than whole grains increases, which leads to an increase in insulin hormone and fat accumulation in the body.

16. You always eat at restaurants

Usually restaurant food is full of fat, sugar, salt and calories. Also, when you eat in a restaurant, you are more likely to overeat.

17. You're Eating Too Much Protein

A high-protein, low-carbohydrate diet may help you lose weight at first, but in the long run it will cause you to gain weight. Instead of eating a lot of high-protein food, fill half of your plate with vegetables and salads. Vegetables are low in calories and can keep you full for a long time due to having fiber.

18. You eat too many chips and salty foods

Salt disrupts the biological processes that tell you when you are full and should stop eating. Fats can activate these mechanisms in the body, but when salt is added to food, these mechanisms are weakened, and as a result, you eat more food. For this reason, it is recommended to use aromatic and fresh herbs to flavor foods as much as possible instead of salt.

19. You confuse thirst with hunger

BingMag.com 32 wrong habits that cause abdominal obesity

Research shows that in 60% of cases, people mistake hunger for thirst. they take. So whenever you feel hungry, first drink some water. Water fills your stomach and can replace high-calorie drinks.

20. You skip meals

Skipping meals increases your chances of obesity, especially when it comes to breakfast. People who skip breakfast are 4.5 times more likely to be obese than others. Skipping meals reduces metabolism and can cause overeating at the next meal due to increased hunger.

21. Eat only 3 meals a day

Despite the advice of nutritionists, many people still get most of their calories in two or three large meals. Eating three low-calorie meals a day will help you lose weight, but this method cannot help you burn fat effectively in the long run. Including a snack in the daily diet keeps the blood sugar level stable, provides a constant amount of necessary nutrients to the body, and prevents the consumption of high-calorie snacks by controlling hunger.

22. You use low-fat food products

Avoid buying foods marketed as low-fat or fat-free. Because they have replaced fats with carbohydrates that are quickly digested and raise blood sugar. As a result, you will be hungry again immediately after consuming these products.

23. You sit too much

Ideally, we sleep about eight hours out of every 24 hours. In addition, most people sit at a desk for 7 to 10 hours a day. This shows that most of us are inactive most of the day.

One way to increase calorie burning is to stand more and sit less. If you stand for just three hours every day, you will burn more than 30,000 extra calories in a year, which will reduce 3.6 kilograms of fat. Set your watch so that you get up and walk for a few minutes every hour.

24. You don't eat a filling snack before going to a restaurant

Research shows that eating an apple or a bowl of soup before going to a restaurant can reduce calorie intake by 20%.

25. You are consuming too much canned food

BingMag.com 32 wrong habits that cause abdominal obesity

Bisphenol A (BPA) is a chemical that It is used to make plastic containers and cans. BPA negatively affects the fertility of men and women and increases the possibility of obesity.

26. You don't get out enough

There is a link between vitamin D, which is made in the skin with the help of sunlight, and abdominal obesity. Research shows that vitamin D levels are usually low in women and men with abdominal obesity.

27. Your protein is rich in saturated fat

All meats contain protein, but their fat content varies. Red meat, such as beef and lamb, is higher in fat than fish, chicken, and turkey, and especially contains a lot of saturated fat, which research has shown can increase the likelihood of developing abdominal obesity. Try to replace part of your red meat consumption with chicken and seafood so that less saturated fat enters your body.

28. You think you can eat as much as you want because of exercise

Most people overestimate the calorie burn from exercise. As a result, they may use a lot of snacks and drinks before, during or after training, which can cause weight gain. Considering that 80% of weight loss depends on diet and 20% on exercise, be careful not to overeat on training days.

29. Don't drink coffee

Having a cup of coffee at the beginning of the morning It can increase the body's metabolism, but you should not add sugar or cream to it. Excessive consumption of sugar causes fluctuations in blood sugar and therefore increases the desire to consume unhealthy foods. People who add sugar and cream to their coffee, compared to others, get 70 calories more energy during the day.

30. Love fried foods

BingMag.com 32 wrong habits that cause abdominal obesity

One thing to avoid is trans fats, which are usually found in Fried foods and solid oil are found. Trans fats lead to insulin resistance due to increased inflammation in the body and disrupt the body's ability to properly use glucose. As a result, excess fat accumulates around the abdomen.

31. You avoid eating dairy products

Research shows that a calcium-rich diet helps burn fat and lose weight. If you are lactose intolerant, use lactose-free yogurt or milk.

32. You're not getting enough vitamin C

Vitamin C counteracts stress hormones that cause fat to accumulate around the belly. Fruits and vegetables such as bell peppers, zucchini, cabbage and citrus fruits are among the best foods rich in vitamin C.

Final word

Abdominal obesity is the possibility of some diseases such as type 2 diabetes. and increases heart disease. Most people can reduce the fat accumulated around the waist and abdomen by changing their lifestyle, improving their diet and increasing physical activity.

This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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